Eat 30 different plant foods every week. Build a healthier gut, backed by science.
The American Gut Project — one of the largest citizen-science microbiome studies ever conducted — found that people who eat more than 30 different types of plants per week have healthier, more diverse gut microbiomes.
Eating 30+ plant types per week is linked to a more diverse gut microbiome — a key marker of digestive health.
Greater plant variety correlates with better health metrics, including lower obesity rates and improved mental wellbeing.
It's not about eating more — it's about eating differently. 30 unique plants across the week is a realistic, powerful goal.
Source: McDonald et al. (2018). "American Gut: an Open Platform for Citizen Science Microbiome Research." mSystems, 3(3). The study analyzed data from over 10,000 participants, making it one of the largest crowd-sourced microbiome studies to date. Read the paper →
Browse vegetables, fruits, beans & legumes, grains, nuts & seeds, spices, and fermented foods. Check off the ones you actually enjoy eating.
Each Monday, we build a fresh list of 30 plant foods from your favorites — with good variety across categories.
Simply tap each food as you eat it during the week. Watch your progress grow.
Create a free account and build your first Week30 list today.
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