Diversity of Diet is Key – Get Your Weekly 30 - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Diversity of Diet is Key – Get Your Weekly 30

ByJoanne Aponte, ND February 16, 2022

The more diverse the microbes are in your gut,  the healthier you are! To achieve diversity of gut microbes you need to eat a diverse diet. Data from the American Gut Project conducted by researchers at University of California San Diego School Medicine found that consuming more than 30 different types of plant foods each week was associated with decreased inflammation and thus lower rates of chronic diseases including cardiovascular diseases. They also found higher amounts of SCFA’s were produced which is associated with lower rates of inflammatory bowel disease and bowel cancers. 

A diverse and balanced gut microbiome is associated with reduction in many chronic diseases including metabolic diseases such as type 2 diabetes and autoimmune diseases. A diverse microbiome equals a stronger immune system that can fight infections better and respond appropriately to triggers so that Autoimmune diseases and allergies do not develop.  The bacteria in our guts make vitamins such as vitamin K and B vitamins; they help the body make neurochemicals such as serotonin and GABA that impact our moods; and they modulate and control inflammation throughout the body.

So let’s get our 30 different types of plant foods every week.  


  1. Leeks
  2. Onion
  3. Garlic
  4. Artichoke
  5. Asparagus
  6. Mushrooms
  7. Oregano
  8. Rosemary
  9. Turmeric
  10. Cinnamon
  11.  Lentils
  12. Black beans
  13. Chickpeas
  14. Red beans
  15. Broccoli
  16. Cauliflower
  17. Brussel sprouts
  18. Purple cabbage
  19. Beets
  20. Avocado
  21. Sunflower seeds
  22. Pumpkin seeds
  23. Walnuts
  24. Blueberries
  25. Blackberries
  26. Pomegranate
  27. Chia seeds
  28. Flax seeds
  29. Quinoa
  30. Brown rice

Click here to read more about the American Gut Project Study

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

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