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We know that people who eat 30 different plant foods every week have more diverse gut microbiomes, which is associated with better health outcomes….but for some people, the prospect of ever actually hitting 30 plant foods a week seems impossible!

Here are five easy ways you can easily reach your 30! (In the brackets you can see how many extra plant foods this can add!)

  1. Add a tin of mixed legumes, like ‘4 Bean Mix’ to your soups. (+4)
  2. Carry a container of mixed seeds and nuts in your handbag (Cashews, macadamias, almonds, Brazil nuts, walnuts, pumpkin seeds, sunflower seeds etc). (+7 at least!).
  3. Get in the habit of adding a handful of mixed green leaves to the side of your dinner plate. (+3)
  4. Cut up fruit and veg in advance to encourage snacking on these things. Things like watermelon, papaya, capsicum and cucumber need to be ‘grab-and-go’ or you might not be bothered eating them! (+7)
  5. Make yourself a breakfast smoothie with mixed berries, spinach, zucchini, almond butter, avocado and chia seeds. (+9).

Make eating plants the easiest option and you’re MUCH more likely to choose them! 

Want to Learn More?

The first module (which is free, by the way!) of our online course, ‘Healthy Gut, Healthier Baby’, discusses why 30 plants is such a good goal if you’re trying to improve your gut health….as well as providing you with many, many other resources and empowering information!

Discover how you can optimise your gut health with the MothersBabies online course ‘Healthy Gut, Healthier Baby’.

Individual Modules: here

Pre-Pregnancy Bundle: here

Pregnancy Bundle: here

Post-Birth Bundle: here


The information in this newsletter is provided for general educational purposes only.

Statements or opinions expressed in the newsletter should not be taken as fact, but as opinion on the current state of evidence based science. The content is not (and should not be taken to be) medical advice or an endorsement or recommendation of any specific product or treatment. 

If you require medical attention please seek professional advice from an appropriately experienced health practitioner.


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