Why Eating 30 Different Plant Sources a Week is Crucial for Gut, Female, and Hormonal Health

In recent years, you may have been told that you need to "eat the rainbow" so you can be healthy. It is so important to ensure that you have lots of colour on your plate for your long term health. The more variety you have in the food that you eat, the better it is meant to be for your health. But what does this really mean, and why are we being told to eat 30 different plant sources each week?

We have been told that by focusing on eating 30 different plant foods a week, it's really beneficial for gut health, female health, and hormonal balance, the three key pillars of your overall well-being. Is this really true?

A study done by The British & Americian Gut Project back in 2019, assessed the outcome of different kinds of diets and the impact on the subjects health. They found that when people ate 30 different plant based sources of foods, they had a healthier outcomes.

The Gut Health Connection: A Diverse Microbiome

You may have heard the saying "All disease begins in the gut", but have you really given it much thought. The topic of gut health and our microbiome is becoming more popular, with many studies showing the importance of having a healthy gut. But what does that mean?

Your gut is home to trillions of bacteria, known as the gut microbiome. These microorganisms play a crucial role in your digestion, immunity, and even mental health. But in order for your gut microbiome to thrive, it needs a variety of nutrients from different sources.

Where do you get these sources?

Your Food.

Eating 30 different plant-based foods each week supports your gut microbiome by providing a range of fibres, polyphenols, and other nutrients that feed different strains of gut bacteria. Research shows that a more diverse microbiome is linked to better health outcomes, including reduced risk of chronic diseases like obesity, diabetes, and heart disease.

A diverse microbiome also helps maintain the integrity of the gut lining, preventing conditions like leaky gut, where harmful substances can enter the bloodstream and trigger inflammation.

By feeding your gut a varied diet, you’re ensuring that it has the tools it needs to protect your overall long term health.

Female Health: Supporting Your Body

Women’s bodies have unique nutritional needs, and a diverse diet can help meet these requirements. The plant foods you consume are rich in the vitamins, minerals, and antioxidants that support everything from reproductive health to bone density.

For instance, leafy greens like spinach and kale are high in calcium, essential for bone health, especially as women age. Berries, rich in antioxidants, can help reduce inflammation, which is crucial for managing conditions like endometriosis and polycystic ovary syndrome (PCOS).

When it comes to going through your perimenopause years, certain plant foods contain phytoestrogens, natural compounds that can help balance estrogen levels in the body and therefore reduce unnecessary suffering. Flaxseeds, soy, and legumes are examples of foods that can support hormonal balance, reduce menopause symptoms, and lower the risk of hormone-related cancers.

Supporting Your Hormonal Health

Hormones are the body’s chemical messengers, and they influence nearly every aspect of health, including mood, energy levels, and metabolism. A diet rich in diverse plant sources can significantly impact hormonal health in several ways.

Fibre, found in abundance in plant foods, is essential for regulating hormones.

It helps the body eliminate excess estrogen, which is crucial for preventing hormone-related conditions like estrogen dominance, which can lead to PMS, fibroids, and even breast cancer.

The fibre in your food also helps to move things along. If you are suffering from constipation, and not going to the toilet on a daily basis, the food that you are consuming can end up rotting in your intestines and increase your toxin exposure. Fibre and water are essential for long term gut health and by eating 30 different kinds of plant foods each week, you can aid the elimination process.

The variety of nutrients in plant foods also supports your liver, the body’s detoxification organ. The liver is responsible for processing and eliminating excess hormones, so keeping it healthy is key to maintaining hormonal balance.

The omega-3 fatty acids found in seeds like flax and chia are also crucial for hormone production and reducing inflammation. These fats support the production of anti-inflammatory prostaglandins, which can ease menstrual pain and improve overall hormonal health.

What Counts Towards Your 30 Plant Foods?

The key thing to remember is that you are focusing on mimimally processed foods that are ideally whole. Some might argue that bread is a plant based food, but due to the fact that it is highly processed and refined, with lots of unnecessary additives, it does not count towards your 30 plant food target..

Think of the following categories when it comes to eating your plant foods

1. Wholegrains: quinoa, oats, brown rice etc
2. Vegetables: broccoli, cauliflower, carrots etc
3. Fruits: berries, avocado (yes, it's a fruit), apples, peaches etc
4. Legumes: beans, lentils, chickpeas etc
5. Nuts and Seeds: almonds, cashews, sunflower seeds, chia seeds etc
6. Herbs and Spices: turmeric, chilli flakes, oregano etc

The more variety you have the better it is for you. The great news is that when you are counting the different plants that you are eating, different colours count towards your total. So, say for example, you are eating a salad and it has red, green and yellow peppers in it, you have just had 3 different plant sources. This is due to the fact that each different colour has different health benefits for the body.

Tips for Getting Started

When you think of starting to increase the number of plant sources you are eating on a weekly basis, it can seem quite overwhelming, especially if you are not used to eating a lot of veggies, nuts and seeds.

However, once you start tracking you will hopefully be surprised at how many you are actually eating. I remember the first time I started to track the plant sources I was eating and I was pleasantly surprised. Once you get into the swing of eating a variety of plant based foods, it will become second nature to you.

So, if the thought of eating 30 different plant sources in your weekly diet sounds challenging, here are some tips to help you get started:

1. Mix Up Your Meals: Try new recipes that incorporate a variety of vegetables, fruits, nuts, seeds, legumes, and whole grains. The SMASH Way can really help with this. There are lots of easy ways to introduce (and hide if necessary) plant sources into your diet. An easy way to do this is to add some nuts or seeds to your salads. The extra crunch is amazing.
2. Colour Code Your Plate: Aim to include a variety of colours in every meal, as different colours often indicate different nutrients. Have as many different colours as possible. Not only will your meal look fabulous, it will taste delicious too.
3. Snack Smarter: Choose mixed nuts, seeds, or a piece of fruit instead of processed snacks. The processed snack are highly addictive, inflammatory and low in protein. By having whole food snacks you will feel fuller for longer and you will be supporting gut health.
4. Plan Ahead: Use meal planning to ensure you’re including different plant sources throughout the week. Think of adding just one extra veggie to your main meals each day. When shopping, look for different things that you have not tried.
5. Keep Track: Consider keeping a food diary to track the different plants you’re eating. This can help you ensure you reach your goal of 30 different sources each week. When we do this in The SMASH Community, women are amazed at how quickly they can increase their plant intake because they can actually see what they are getting, and not getting and then take action.
6. Herbs and Spices Count: When you are cooking for yourself and are adding lots of flavour to your meals with herbs and spices, they too count towards your 30 a week. Herbs and spices have so many health benefits supporting your long term health.

A Rainbow of Benefits

Eating 30 different plant sources each week is not just a trend; it’s a science-backed strategy for improving gut health, supporting female health, and maintaining hormonal balance. By embracing diversity in your diet, you’re giving your body the best possible foundation for long-term health and vitality.

1. Boost Gut Health: By eating more variety, you will have a greater variety of healthy bacteria in your gut. This in turn will lead to a healthier gut microbiome which will have major health benefits.
2. Supports Your Immune System: the greater the variety of gut bacteria you have, the better your immune response, meaning you are less likely to get sick as often.
3. Supports Hormonal Health: fibre rich foods can help with hormone regulation and balance, leading to less PMS and perimenopause symptoms
4. Reduces anxiety and depression: due to the variety of different nutrients in plant foods, they can travel to the brain, impact vagus nerve transmission that impacts our mood and mental well-being.
5. Reduces Inflammation: antioxidant rich plants help to keep the gut lining intact and fight inflammation, chronic pain and improve overall well-being.
6. Prevention of Chronic Disease: by having a greater variety of plants in your diet, you are reducing the likliehood of chronic diseases such as diabetes, heart disease and so many more.

So, start adding more colours, flavours, and textures to your meals—your body will thank you for it.

If you have any questions, give me a shout and tag me on social media when you start to eat beautiful colourful meals and ohh, use the GIFs on instagram too (just search for smash worldwide in the GIF section) I can wait to see what you start eating.