Gut health has become a popular topic of conversation, moving from medical circles to mainstream dinner party chatter.

With more research revealing just how crucial gut health is to overall well-being — impacting everything from immunity to mood and even cognition — it’s no surprise that everyone seems eager to find ways to improve it.

One of the easiest and most enjoyable ways to boost gut health is by increasing plant diversity in your diet. It’s not about making drastic changes but rather incorporating small adjustments that suit your life, preferences, and eating habits.

The Power of Plant Variety

We’ve always known that eating fruits and vegetables is essential for our health, providing crucial nutrients and reducing the risk of various health conditions. However, recent research suggests that it’s not just about how much we eat, but the variety that matters most. Sydney-based dietitian Nicole Dynan explains that eating a diverse range of plants is one of the best ways to support a healthy gut.

“Different plants contain different types of fiber and bioactive compounds, which feed the good bacteria in your gut. The more diverse your diet, the more types of bacteria it feeds, creating a healthy, balanced gut,” says Dynan. Plant diversity also introduces a wide range of vitamins, minerals, and antioxidants that support various functions, such as reducing inflammation, boosting energy, and improving mood.

One easy way to ensure you're getting variety is to think in terms of color. Each color in fruits and vegetables represents different nutrients and benefits:

Red foods like tomatoes support heart health.

1. Orange and yellow foods such as carrots help boost the immune system.

2. Green veggies, like spinach, provide a burst of energy.

3. Purple and blue foods, like blueberries, protect cells.

Practical Tips for Getting Started

If the thought of reaching 30 plants a week seems overwhelming, it’s okay to take it slow. Both Dynan and fruit and vegetable expert Thanh Truong offer practical advice on how to ease into a more plant-diverse diet. “Eating the rainbow is fantastic, but not everyone can eat 30 plants a week, whether due to budget constraints, access to fresh food, or other challenges,” says Truong. His philosophy is simple:

“Good food starts with good produce,” and he emphasizes that the excitement you show toward food can influence others, especially children, to adopt healthier eating habits. For those with health conditions, such as those on a low FODMAP diet, Dynan suggests starting slow and focusing on simple, manageable changes.

Here are some easy ways to begin:

Start small: Add one or two new plants each week, like zucchini in pasta or spinach in smoothies. Pair different colored vegetables for variety at each meal.

Go gentle on your gut: For those with sensitive stomachs, try low-FODMAP plant options such as zucchini and spinach.

Embracing a plant-diverse diet is an exciting and creative way to improve gut health. It’s not about eliminating your favorite foods but expanding your palate and introducing new plants into your meals.

Over time, small changes — like adding herbs, different vegetables, or fermented foods — will support a healthy gut microbiome, helping you feel your best both physically and mentally.

So, next time you're at the market, remember: the secret to good gut health truly starts with eating the rainbow!

Diet For Gut Health. It's a Big Deal!

Video by Healthline