Nourish & Flourish: How Plant Variety Transforms Your Gut
The secret to a thriving gut microbiome might be simpler than you think—eat more plants, and eat a wider variety of them!
The secret to a thriving gut microbiome might be simpler than you think—eat more plants, and eat a wider variety of them!
A groundbreaking 2018 study, conducted by the American Gut Project, revealed that people who consumed 30 or more different plant foods per week had a significantly more diverse gut microbiome compared to those who ate fewer than 10 types.
Specifically, individuals who ate a variety of plants (fruits, vegetables, whole grains, nuts, seeds, legumes, herbs, and spices) had:
A higher number of beneficial gut bacteria
Greater microbial diversity, linked to improved digestion and reduced inflammation
Better resistance to pathogens, strengthening the immune system
Interestingly, the study also found that consuming more than 30 different plant-based foods per week had a stronger impact on microbiome diversity than whether someone followed a vegan, vegetarian, or omnivorous diet. It’s the variety that matters most!
Greater microbial diversity is associated with better digestion, immunity, and overall health. So we at Covet find it important to educate others on a fun and easy strategy: Plant Points.
What Are Plant Points?
Plant Points are a simple method to track and improve gut-friendly food diversity.
The idea is straightforward:
Each unique plant-based food you eat counts as one point.
Aim for at least 30 points per week.
The more variety, the better for your gut microbiome.
How to Earn More Plant Points
Ready to put this method into action? Here are some simple, practical ways to increase your Plant Points:
Rotate your greens - Instead of sticking to just spinach, try kale, Swiss chard, mustard greens, or arugula. Each new green adds a unique set of fibers and polyphenols that feed different gut bacteria.
Diversify your fruits and veggies - Swap apples for pears, mix berries (strawberries, blueberries, blackberries), and experiment with less common veggies like fennel, jicama, or kohlrabi.
Experiment with Whole Grains - Quinoa, farro, millet, buckwheat (we love Pacha Buckwheat bread - 20% off here), and bulgur are great alternatives to brown rice or whole wheat.
Add More Nuts & Seeds - Sprinkle pumpkin seeds, sunflower seeds, chia, flax, or hemp seeds on salads and smoothies for easy plant diversity.
Use a Rainbow of Herbs & Spices - Turmeric, cinnamon, basil, oregano, cilantro, and ginger all contribute Plant Points while also offering anti-inflammatory benefits.
Try More Legumes & Beans - Lentils, chickpeas, black beans, and edamame all provide fiber and protein while feeding beneficial gut bacteri - if you like pasta, our team loves this brand.
A Sample 30 Plant Points Week
Here’s an example of how you can easily hit 30 different plant-based foods in one week:
Monday: Oatmeal (oats, flaxseeds, almonds, cinnamon, banana)
Tuesday: Stir-fry (broccoli, bell peppers, tofu, sesame seeds, garlic, ginger)
Wednesday: Salad (spinach, cherry tomatoes, walnuts, pumpkin seeds, avocado, lemon dressing)
Thursday: Quinoa bowl (quinoa, black beans, cilantro, red onion, sunflower seeds)
Friday: Smoothie (strawberries, blueberries, chia seeds, coconut milk, kale)
Saturday: Miso soup (miso, seaweed, mushrooms, scallions, sesame seeds)
Sunday: Roasted veggies (sweet potatoes, Brussels sprouts, asparagus, tahini dressing)
By following this approach, you’re naturally feeding a more diverse population of gut bacteria, supporting digestion, reducing inflammation, and improving overall health.
Your gut (and overall health) will thank you! 🌿🥑🥦
Prebiotics vs. Probiotics: Your Gut’s Dynamic Duo for Vibrant Health
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. This diverse community of bacteria, fungi, and other microbes plays a crucial role in digestion, immune function, and even mental health. A balanced gut microbiome helps absorb nutrients, fight off harmful pathogens, and maintain overall well-being. Keeping this ecosystem healthy means providing it with the right nourishment—enter prebiotics and probiotics!
PRO TIP: The more diverse amount of plant foods you eat per week the happier your gut microbiome.
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. This diverse community of bacteria, fungi, and other microbes plays a crucial role in digestion, immune function, and even mental health. A balanced gut microbiome helps absorb nutrients, fight off harmful pathogens, and maintain overall well-being. Keeping this ecosystem healthy means providing it with the right nourishment—enter prebiotics and probiotics!
If your gut were a garden, probiotics would be the flowers, and prebiotics would be the what you utilize to fertilize them so that they may grow and thrive. The two work together in harmony, creating a thriving microbiome that supports digestion, immunity, and even mental well-being. But what exactly is the difference between prebiotics and probiotics, and how can you incorporate them into your daily routine? Let’s break it down together!
Prebiotics: The Fuel for Your Friendly Flora
Prebiotics are non-digestible fibers that act as food for probiotics, helping them flourish and do their job. They create the perfect environment for beneficial bacteria to thrive, keeping your gut ecosystem balanced and resilient.
Best Prebiotic Foods to Eat:
Garlic & Onions: These flavorful staples are packed with gut-friendly fiber. They are also beneficial for immune function and providing a potent anti-inflammatory benefit.
Asparagus & Artichokes: Loaded with inulin, a powerful prebiotic that feeds probiotics.
Bananas (especially slightly green ones): A delicious way to fuel your gut bacteria.
Leeks: A cousin of garlic and onions, offering a powerful prebiotic boost.
Dandelion Greens: A slightly bitter leafy green that’s amazing for digestion.
Probiotics: The FRIENDLY BaCTERIA
Probiotics are live bacteria and yeasts that take up residence in your gut, helping to balance your digestive system and crowd out harmful microbes. Think of them as tiny wellness warriors that improve digestion, reduce bloating, and boost immunity. They can even have mood-enhancing benefits by supporting the gut-brain connection!
Best Probiotic Rich Foods to Eat:
Fermented Vegetables: Sauerkraut, kimchi, and pickles (look for ones that are raw and unpasteurized!)
Coconut Yogurt: A dairy-free way to get your probiotics with a creamy twist (our team’s favorites are Culina, Cocojune, and The Coconut Cult)
Goat Kefir or Water Kefir: A tangy, probiotic-rich drink that can be made from coconut or almond milk.
Miso: A fermented soybean paste often used in soups, rich in beneficial bacteria.
Kombucha: A fizzy fermented tea full of gut-loving microbes.
The Perfect Pairing: Bringing Prebiotics & Probiotics Together
For optimal gut health, try pairing prebiotic and probiotic foods in your meals. Here are some delicious ways to do it:
Enjoy sauerkraut with a meal that includes garlic-roasted vegetables.
Add banana slices to your coconut yogurt for a gut-friendly breakfast.
Pair miso soup with a side of steamed asparagus.
Toss fermented pickles into a salad with dandelion greens.
Did you know?
The more diverse fruit and vegetables you eat - the more balanced your gut health. A study published in 2018 found that individuals who consumed more than 30 different types of plant foods each week had a more diverse gut microbiome compared to those who ate fewer than 10 types. This diversity in gut bacteria is associated with better overall health. Read this blog post for tips and tricks on how to get as many plant products as you can into your diet.
By nourishing your gut with both prebiotics and probiotics, you create a balanced, happy microbiome that supports everything from digestion to immunity—and even radiant skin! So go ahead and feed your inner garden, and let your gut flora bloom.
Let us know your favorite pre and probiotic foods in the comments 🌿✨