Now we are in the phase of ingesting “30 plants a week”

For years, the public health message seemed clear: “five a day.” Five rations of fruits and vegetables were enough to take care of the body, although it was not always easy to fulfill it. The Zoe Williams columnist He remembered in his column for The Guardian That, when he took a food newspaper for a magazine, he discovered that in a week he had only eaten a vegetable, thanks to a hidden spinach sheet under a fried egg. Eating five daily rations was already a challenge for those who hated tomatoes or fruit. So when a new rule appeared – not five portions, but 30 plants other than week – the feeling was to be in front of an impossible challenge.

30 weekly plants? The idea is not to eat thirty giant salads. The “30 plan” consists in adding throughout the week 30 different plant foods: fruits, vegetables, legumes, nuts, seeds, whole grains, herbs and spices. Even coffee, tea or olive oil tell, although just like a quarterfinal, According to BBC.

A report at The Conversation They explained that the concept comes from American Gut Projecta massive 2018 study with more than 10,000 participants in the US, United Kingdom and Australia. The researchers observed that those who consumed 30 or more different plants each week had a much more diverse intestinal microbiome than those that barely reached ten. From there came the magical figure.

The color palette on your plate. The variety of colors not only makes a dish more attractive: it also fulfills a function in intestinal health. A more varied microbiome is associated with less risk of chronic diseases, better immunity and even a better mood. Dietitian Catherine Rabess has summarized in Women’s Health: “The combination of 30 plants other than week and 30g fiber daily is the golden ticket to revolutionize intestinal health.” In addition, the different colors and types of plants contain polyphenols, antioxidant and anti -inflammatory plant compounds that act as “intestine bodyguards.”

Are we facing one more fashion? Scientific evidence supports the benefit of plant diversity. But it is also true that following the classic recommendations – five rations per day, whole grains, less red and out -of -process meat – already improves intestinal health, According to The Conversation. In other words: you don’t have to become obsessed with the 30th figure. Even small and sustainable changes have an impact.

The challenge, in addition, is not the same for everyone. Buy 30 different varieties each week can be expensive and demand planning, storage space and time to cook. As have warned in the same medium You can even accentuate inequalities: not all families have resources, space or time to organize such a diverse pantry. That is why it is suggested to resort to canned, frozen or mixtures (such as vegetables or varied berries) to lower and facilitate the task, As pointed out in BBC.

Beyond the diet. Despite what promulgates this new way of feeding, the intestine not only depends on what we eat. Sleep well, move daily, practice mindfulness or simply chew more slowly They are habits that also improve digestive health. In addition to avoiding Ultraprocessreduce alcohol and add fermented (kefir, yogurt, kimchi) and natural prebiotics (garlic, artichoke, nuts) still reinforces plus positive effects.

A possible challenge. Zoe Williams ironized in his column With that, if today the challenge are 30 plants, tomorrow someone will ask for 60, and we will end up looking for ortigas. However, as dietitians and doctors point out in BBC and Women’s Healthreaching 30 is not so impossible: an oatmeal with cinnamon and nuts, a salad with chickpeas, an integral paste with spinach and basil, a mid -afternoon coffee and an ounce of black chocolate … and the points are already accumulated.

The challenge of the 30 weekly plants does not intend to replace the classic guides, but to take a motivating turn: instead of talking about restrictions, talking about adding. Not everyone may achieve 30, but point at 20 or 25 already makes a difference. As The conversation concludes: “The important thing is not perfection, but sustainable changes.”

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