Discover the compelling scientific research that supports the 30+ plant foods per week recommendation for optimal root diversity and microbiome health. Diversity over calories—the science-backed foundation of wellness.
Research shows that eating a wide variety of whole plant foods is one of the most powerful ways to support your gut microbiome. The diversity of plant foods in your diet directly correlates with the diversity of beneficial bacteria in your digestive system—what we call root diversity. Diversity over calories: this is the foundation of optimal health.
This page brings together insights from leading experts in gut health, microbiome research, and plant nutrition to help you understand why root diversity matters for building deep foundations of health through ThirtyRoots.
is associated with optimal gut microbiome diversity
supporting a more diverse and resilient microbiome
is linked to improved immune function, reduced inflammation, and better mental health
provide prebiotic fiber that beneficial bacteria need to thrive
What leading researchers say about plant diversity
"The diversity of plant foods in your diet directly correlates with the diversity of beneficial bacteria in your gut. Aim for 30+ different plant foods per week to optimize your microbiome."
"Each plant food feeds different beneficial bacteria. The more variety you eat, the more diverse your microbiome becomes, which is linked to better health outcomes."
Dr. Robynne Chutkan
Gastroenterologist
From: The Microbiome Solution
"A diverse diet rich in whole plant foods is one of the strongest predictors of a healthy gut microbiome. Variety truly is the spice of life—and health."
"The goal isn't perfection—it's progress. Every new plant food you try adds to your gut's diversity and your body's resilience."
"Your gut microbiome is like a garden—it thrives on diversity. The more different types of plant foods you feed it, the healthier and more resilient it becomes."
Dr. Emeran Mayer
Neuroscientist & Gastroenterologist
From: The Mind-Gut Connection
Explore these trusted sources to dive deeper into the science of plant diversity and gut health
by Dr. Will Bulsiewicz
A comprehensive guide to using plant-based foods to heal your gut microbiome
BOOKThe largest published study to date of the human microbiome, showing strong links between plant diversity and gut health
STUDYby Dr. Tim Spector
Research platform studying how individual responses to food vary based on microbiome diversity
STUDYby Dr. Michael Greger
Evidence-based information on whole food, plant-based nutrition and its impact on health
ARTICLEby Dr. Emeran Mayer
Exploring how the gut microbiome influences brain health and overall well-being
BOOKResearch review on how plant diversity affects gut bacteria composition and function
STUDYThe science behind this specific number
Research shows that 30+ different plant foods per week is the threshold where gut microbiome diversity plateaus, providing maximum health benefits.
Different plant foods contain unique combinations of phytonutrients that work synergistically to enhance absorption and health benefits.
Unlike extreme dietary restrictions, 30+ plant foods per week is a realistic, sustainable goal that most people can achieve with proper guidance.
The research is clear: 30+ plant foods per week builds optimal root diversity. Choose your path to implementation.
For those who want precision tracking and research-backed optimization of their microbiome diversity.
Optimize your metrics →For food lovers who want to discover new plants while building diversity through enjoyable experiences.
Discover new foods →For those seeking natural gut health solutions through gentle, science-backed plant diversity building.
Heal naturally →Start tracking your plant-based, plant-forward variety today with ThirtyRoots and experience the health benefits of 30+ plant foods per week on your health-forward journey.