14/03/2026
Another fascinating insight from microbiome research is that diversity matters as much as quantity.
One of the largest microbiome studies ever conducted (the American Gut Project) found that people who eat 30 or more different plant foods per week have significantly more diverse gut microbes than those eating fewer than 10.
Different microbes thrive on different plant fibres and polyphenols.
So the more variety we eat, the more diverse our microbiome tends to become.
Plant foods include things like:
• vegetables
• fruit
• beans and lentils
• whole grains
• nuts and seeds
• herbs and spices
Even small additions can increase diversity.
Breakfast is actually a brilliant opportunity to start building this in.
Inside The Breakfast Club challenge we’ll be exploring simple ways to add fibre, seeds, fruit and plant diversity to breakfast without making mornings complicated.
If you'd like to join us, click the link in the comments.
Out of curiosity - how many plant foods do you think you eat in a typical week?
