The 30-Plants-A-Week Challenge: The Ultimate Indian Guide to a More Diverse Diet

THE 30-Plants-A-Week Challenge is exactly what it sounds like — eating 30 different plant-based foods per week. That includes fruits, vegetables, grains, pulses, legumes, nuts, seeds, and even herbs and spices. The idea is to increase gut microbiome diversity, which studies suggest may contribute to better digestion, improved immunity, and overall well-being.

This isn’t a diet. There are no ‘forbidden’ foods, no calorie counting, and no rigid meal plans. It’s simply about eating a variety of plant-based foods, making meals more exciting and nutrient-dense. And guess what? If you can’t hit 30, you’ll still benefit from adding more plants to your diet.

Research from the American Gut Project found that people who ate 30 or more plant-based foods per week had a more diverse gut microbiome than those who ate fewer. A diverse microbiome is linked to potential benefits like better digestion, improved immunity, and reduced inflammation — but remember, these are possible benefits, not guaranteed outcomes.

Each plant-based food brings its own unique fibre, polyphenols, and nutrients, which feed different strains of gut bacteria. More diversity = a happier gut. Think of your microbiome as a bustling metropolis — each plant food is a new resident that adds to the vibrancy of your ‘gut city’!

How Does This Fit Into an Indian Diet?

The good news? Indian cuisine is already plant-diverse. With regional thalis, dal-chawal combos, chutneys, pickles, and an extensive use of spices, many Indian diets naturally feature a variety of plants.

• Plant-Based Food Categories (And How to Easily Hit 30!)

To make things simpler, here’s how you can count plants across different categories:

1. Vegetables (bhindi, lauki, karela, pumpkin, leafy greens, bell peppers)
2. Fruits (mango, banana, guava, pomegranate, apple, citrus fruits)
3. Grains (wheat, rice, bajra, jowar, ragi, oats, quinoa)
4. Pulses & Legumes (moong dal, toor dal, rajma, chana, urad dal, masoor dal)
5. Nuts & Seeds (almonds, cashews, peanuts, sesame, flaxseeds, sunflower seeds)
6. Herbs & Spices (coriander, turmeric, cinnamon, cloves, curry leaves, basil, cumin)
7. Fermented Foods (idli, dosa, kanji, dhokla, pickles, miso, kimchi)

• Can I Count the Same Food Twice?

Nope! Even if you eat dal every day, it counts only once per week. The challenge is about diversity, not frequency.

Practical Tips to Make It Easy

Worried about tracking plants? Don’t be! Here are some simple ways to increase plant diversity without overthinking it:

1. Diversify Your Dal & Roti Choices

Instead of sticking to just toor dal, mix it up with moong, masoor, and chana dal throughout the week. Instead of just wheat chapatis, try bajra, jowar, or ragi rotis.

2. Go Heavy on Indian Chutneys & Pickles

Coconut chutney, mint chutney, tomato chutney, aam ka achar, gongura pickle—each one adds a unique plant to your count!

3. Experiment with Mixed-Flour Rotis & Cheelas

Try a multigrain atta that includes ragi, bajra, and jowar. Besan (chickpea flour) or moong dal cheela? That’s another plant added.

4. Toss In Extra Nuts & Seeds

Add flaxseeds to roti dough, pumpkin seeds in poha, and sesame in sabzis. A simple handful of mixed nuts can boost your count!

5. Play Around with Greens

Methi thepla, saag paneer, drumstick leaves in sambhar—leafy greens are easy wins.

6. Switch Up Your Rice & Khichdi

Try brown rice, red rice, black rice, millets, or even quinoa. Each variation counts!

7. Make Breakfast a Fibre Powerhouse

Instead of plain upma, add carrots, beans, and peas. Instead of plain curd, go for raita with cucumber, tomatoes, and coriander.

FAQs About the 30-Plants-A-Week Challenge

Q: Is this only for vegetarians?

Not at all! Even if you eat meat, you can increase plant diversity without giving anything up. Think meat-based curries with extra vegetables, or a simple sprinkle of seeds and nuts on meals.

Q: Can I do this on a budget?

Absolutely! Many plant foods are staples in Indian households — dal, rice, local vegetables, and spices are all affordable ways to hit your 30.

Q: What if I don’t reach 30?

That’s fine! Even increasing variety from 10 to 15, or 15 to 20, still benefits gut health. No pressure — every plant counts!

The Bottom Line

Eating 30 different plant-based foods a week isn’t a hard rule — it’s a fun way to challenge yourself to eat more variety. And with Indian cuisine already rich in plant diversity, you’re probably closer to 30 than you think!

So, ready to plant the seeds of a healthier gut?