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! 🌿🥑🥦