You might be thinking, "30 different plants a week? That sounds like a full-time job!" But trust us - it’s way easier (and tastier) than you’d expect. Plus, it’s not just about bragging rights at the dinner table; you’ll be reaping all the benefits like better digestion, loads of energy, a happier gut, and optimum immune health - did you know that approximately 70% of your immune cells live in your gut alongside your microbiome?
Listen to Your Body First
Before you take on the 30-plant challenge, remember - your body knows best! While variety is great for gut health, not everyone tolerates every plant the same way. Pay attention to how you feel and make swaps if needed. This challenge is all about adding diversity in a way that works for you—no pressure, just delicious, nourishing food that makes you feel good.
Why 30 Plants?
Research now shows that variety is just as important as quantity. Our gut is home to 40 trillion microbes, and each type of bacteria thrives on different plant foods. The more diverse your diet, the more resilient your gut bacteria become. Benefits include:
- Strengthening your immune system (70% of immune cells live in the gut!)
- Increased resilience to infection
- Better hormone regulation
- Improved brain function and mental clarity
- Balanced blood sugar and better digestion
A key study found that people who eat at least 30 different plant-based foods per week have a more diverse gut microbiome than those who eat fewer than 10. That’s why we’re challenging you to hit 30 plants per week - starting with our handy checklist below.
Your 30-Plant Checklist
Start checking off your weekly plants:
Why Spray-Free Farmacy?
Choosing organic fruit and veg gives your gut even more of a boost. At Spray-Free Farmacy, our produce is grown in healthy soil without harmful pesticides and chemicals, meaning you get higher nutrition and better taste - just like the fruit and veggies your grandparents used to eat. Plus, our fruit and veg box delivery makes it easy to hit your 30-plant goal each week.
Order your Seasonal Fruit and Veggie box today for convenient, fresh, and chemical-free produce delivered straight to your door.
Ready to Take the Challenge?
Download our handy checklist here and track your progress.
Commit to eating 30 different plant foods per week for the next 30 days and watch your gut (and overall health) transform. Share your progress with us on social media and tag @sprayfreefarmacy. #30PlantsChallenge #GutHealth
