The 30 Plants a Week List
The gut-health target from the American Gut Project: 30 different plants in a week beats counting grams of anything. This is every plant that counts — vegetables, fruit, grains, legumes, nuts, seeds, herbs and spices (a quarter point each), plus the drinks that qualify. Coffee counts. White bread doesn't.
264full-point foods
16herbs & spices (¼ each)
280plants to rotate through
Vegetables 64 on this site
Broccoli (cooked)Spinach (raw)Kale (raw)Cauliflower (raw)Carrot (raw)Tomato (raw)Sweet potato (baked)Potato (baked, skin on)Sweet corn (cooked)AvocadoBrussels sprouts (cooked)Asparagus (cooked)Green beans (cooked)Beets (cooked)Red bell pepper (raw)Onion (raw)Mushrooms (white, raw)Zucchini (raw)Artichoke (cooked)Leek (raw)Celery (raw)Radish (raw)Turnip (raw)Pumpkin (cooked)Butternut squash (cooked)Okra (cooked)Bok choy (raw)Swiss chard (raw)Collard greens (cooked)Arugula (raw)Watercress (raw)Fennel (raw)Alfalfa sprouts (raw)Bean sprouts (mung, raw)Olives (ripe)Romaine lettuceIceberg lettuceShiitake (cooked)Portobello (grilled)Oyster mushroom (raw)Bamboo shoots (canned)Water chestnutsLotus root (raw)Taro (cooked)Parsnip (raw)Rutabaga (cooked)Endive (raw)Scallions (raw)Cassava (raw)Yam (raw)Breadfruit (raw)Red cabbage (raw)Napa cabbageShallots (raw)Chives (raw)Jicama (raw)Chayote (raw)Kohlrabi (raw)Fennel bulb (raw)Sunchokes (Jerusalem artichoke)Banana blossomPurslane (raw)Nopales (cactus pads, raw)Rhubarb (raw)
Fruit 36 on this site
BananaApple (with skin)BlueberriesStrawberries (raw)OrangePineapple (raw)Pear (raw)KiwiMedjool datesMango (raw)Grapes (raw)Apricots (raw)Blackberries (raw)Raspberries (raw)Cranberries (raw)Plums (raw)Figs (raw)CantaloupePassion fruitGuavaPapayaLemon (raw)GrapefruitTangerineLimeLycheeDragon fruitPersimmonNectarineMulberryPlantain (raw)Star fruitPeach (raw)Tamarind (pulp)Jackfruit (raw)Durian
Grains 34 on this site
Rolled oats (dry)Quinoa (cooked)Brown rice (cooked)Whole wheat breadBuckwheat (cooked)Barley (cooked)Bulgur (cooked)Whole wheat pasta (cooked)Couscous (cooked)Wild rice (cooked)Polenta (cooked)Corn tortillaFlour tortillaBagel (plain)Croissant (butter)GranolaPopcorn (air-popped)Pretzels (hard)Oatmeal (cooked with water)Millet (cooked)Amaranth (cooked)Wheat germ (raw)Oat bran (raw)Quinoa flakesSorghum (cooked)Teff (cooked)Freekeh (cooked)Spelt (cooked)Farro (cooked)Basmati rice (cooked)Jasmine rice (cooked)Arborio rice (cooked)Sticky rice (cooked)Rice congee (cooked)
Legumes 15 on this site
Nuts & seeds 18 on this site
Drinks & treats 12 on this site
Herbs & spices ¼ point each · 16 on this site
basiloreganocinnamonturmericblack peppercumingingergarlicrosemarythymepaprikachili flakesparsleycilantromintdill
Scoring
One point per distinct plant in a week; herbs and spices a quarter; repeats add nothing. That's the scheme the tracker on this site uses and the one the researchers behind the finding describe. Refined staples — white flour, white rice, fruit juice — don't count.