The power of variety: How to eat 30 plants a week to support menopause

When it comes to managing menopause, what you eat can make a world of difference. One effective and fun approach that has been gaining popularity is the idea of eating 30 different plants a week.

Why? Because diversity in your diet supports gut health, which in turn, influences your hormones, mood, and overall well-being. Let’s dive into how you can easily meet this goal and why it’s a game-changer during menopause.

Why 30 plants? understanding the benefits

You might be wondering, why the magic number 30? The concept stems from research showing that consuming a wide variety of plants improves gut health by feeding the diverse bacteria in your digestive system. A healthy gut is linked to improved mood, better digestion, and even balanced hormone levels - all crucial during menopause.

Plant-based foods are rich in fibre, antioxidants, vitamins, and phytoestrogens (natural compounds that mimic estrogen), which can help alleviate menopause symptoms like hot flashes, mood swings, and sleep disturbances. The more plant variety you consume, the better equipped your body is to handle these changes.

Starting with small steps: simple strategies to increase plant diversity

If the idea of 30 plants a week feels overwhelming, don’t worry. It’s easier than it sounds, and you don’t need to overhaul your diet overnight. Here are some simple strategies to help you get started:

Mix up your grains: Instead of sticking to just rice or pasta, try incorporating quinoa, bulgur, buckwheat, or farro into your meals. These grains count as different plants and add both variety and texture to your dishes.
Go nuts for seeds: Flaxseeds, chia seeds, sunflower seeds, and hemp seeds are easy to sprinkle on top of salads, oatmeal, or yogurt. They not only add crunch and flavor but are also packed with omega-3s, which are great for heart health and inflammation during menopause.
Rotate your greens: Kale, spinach, arugula, chard—the list of leafy greens is endless. Instead of sticking to one type, rotate your greens throughout the week to maximize nutrients.

Packing your meals with plants: meal ideas to hit your goal

Now that you know how beneficial plant diversity can be, here’s how you can start incorporating more into your daily meals without too much effort.

Breakfast: a plant-powered start

Mornings are a perfect opportunity to start adding plants to your day. A smoothie bowl, for example, can pack in a surprising amount of different plants.

Green smoothie: Blend spinach, banana, chia seeds, flaxseeds, and almond milk. Top it with berries, coconut flakes, and a handful of nuts to easily hit seven or eight plants before noon!
Overnight oats: Mix oats with almond milk, chia seeds, grated apple, and cinnamon. In the morning, top with pumpkin seeds, berries, and a spoonful of peanut butter. That’s another five plants checked off your list.

Lunch: plant-packed salads and soups

Lunch is your opportunity to double up on those veggies and grains. A hearty salad or a plant-based soup can make this simple.

Grain bowl: Start with a base of mixed greens (spinach, arugula, and kale), add quinoa, chickpeas, roasted sweet potato, and avocado. Top with sunflower seeds and a drizzle of olive oil. This gives you a wide variety of plant-based nutrients in one meal.
Soup with variety: Try a lentil and vegetable soup. Toss in carrots, zucchini, tomatoes, lentils, onions, garlic, and spinach. A soup like this easily ticks off six or more plants in one go.

Dinner: variety is the spice of life

Dinner is where you can get creative with different flavors, textures, and plant types. Think of dishes that can hold multiple vegetables and grains.

Stir fry: A stir fry can be a great way to use up various veggies. Combine broccoli, bell peppers, onions, snap peas, and carrots with tofu or tempeh over a base of brown rice or soba noodles. Finish with sesame seeds or cashews for extra crunch and nutrients.
Stuffed peppers: Fill bell peppers with a mix of quinoa, black beans, corn, diced tomatoes, and zucchini. Sprinkle with fresh herbs like cilantro or parsley for even more plant diversity.

Snacks: easy ways to hit your plant goal

Snacking is one of the easiest ways to add a few more plants into your diet without much effort.

Trail mix: Create your own mix with almonds, walnuts, dried cranberries, pumpkin seeds, and cacao nibs. It’s a nutrient-dense snack that covers a lot of ground in terms of plant variety.
Vegetable sticks and hummus: Carrot sticks, celery, cucumber, and bell peppers served with a homemade hummus (chickpeas, tahini, garlic, and lemon juice) is a tasty and plant-rich snack.

Making it fun: tracking your plant intake

If you’re wondering how to keep track of 30 plants a week, it can be fun to turn it into a personal challenge. Consider keeping a list on your phone or using a notebook to write down the different plants you eat each day. This helps you stay mindful of what you’re consuming and encourages you to try new foods you might not typically buy.

If you love cooking, get adventurous by trying a new vegetable or legume each week. Explore farmers' markets for seasonal produce, or sign up for a vegetable box subscription to ensure you’re getting a diverse range of plants.

Beyond just numbers: the overall health benefits

Eating 30 plants a week is more than just a fun challenge—it’s a way to improve your overall health. The fiber from plant foods promotes better digestion, helping to regulate bowel movements (a common concern during menopause). The wide range of vitamins and minerals from plants supports bone health, which can be at risk during menopause due to the drop in estrogen levels.

Additionally, focusing on plant diversity helps your gut microbiome thrive, which is directly linked to your immune system and mental health. By nourishing your gut with a variety of plant fibers, you support healthy hormone regulation, which may ease menopause symptoms like hot flashes, mood swings, and anxiety.

A colourful, balanced way to manage menopause

Eating 30 different plants a week might sound like a lot, but it’s a simple, sustainable way to support your body during menopause. By adding variety to your meals and snacks, you’ll not only enjoy a wide range of flavors and textures but also nurture your body with the nutrients it needs to thrive through this transition.

Start small, build from there, and most importantly, have fun with it. The power of plants is in their diversity, and by embracing a colourful, varied diet, you can take a positive step towards feeling your best during menopause.