30 Plants Weekly: Do Spices, Powders, and Frozen Veggies Count Towards Microbiome Diversity?
Voice of the Audience
• "I watched, got excited, and now I’m munching my 30 plants. I’m eating them all raw because I think heat kills the good guys. But if coffee counts, does cooking kill everything? Are raw beans okay?"
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• "You mentioned canned food being dead, but what about dried or frozen foods? I eat oats with tons of toppings—nuts, seeds, dried fruits, frozen berries, and powders like turmeric, beetroot, spirulina. Do these count as plant points?"
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• "How much of each plant do we need? Do microgreens and sprouts count? Do they have the same microbes as full-sized plants?"
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This article is part of the Gut Microbiome series, breaking down how small daily food choices—from coffee to spices—impact microbial diversity.
Behind the Answer
The “30 Plants Weekly” target comes from the American Gut Project, which found that eating 30 or more different plants per week is the strongest predictor of a healthy, diverse gut microbiome. What matters most isn’t the quantity or whether a food is raw or cooked—it’s the variety of plant-derived prebiotics you consume.
The three main prebiotic components—fiber, resistant starches, and polyphenols—remain largely intact across different food forms. Whether you use frozen spinach, turmeric powder, or roasted almonds, your microbes recognize these compounds as distinct fuel sources. Cooking, drying, or freezing may slightly reduce nutrients but rarely destroys the plant’s core prebiotic structure.
The Concern
People worry that processing kills nutrients, leading them to eat raw foods exclusively or question if coffee, tea, or powders “count.” They also fear that a pinch of spice isn’t enough to matter—or that frozen or dried items lose microbial value. Many ask if quantity matters: do you need a full serving, or does a sprinkle suffice?
The Tip
Every single plant counts. Whether it’s a handful of spinach, a teaspoon of turmeric, or a cup of coffee, each unique plant contributes to diversity because it offers distinct fibers and polyphenols. The microbiome thrives on variety, not volume.
Creators Addressed
- Dr. Will Bulsiewicz
- Clarity: High. Introduced the “30 Plants Weekly” concept and confirms that coffee counts. Emphasizes plant variety over serving size. Mentions sprouts as concentrated sources of beneficial phytochemicals.
- Actionable Advice: Encourages the “Plant Points Game” — track different plant foods across six categories: fruits, vegetables, whole grains, seeds, nuts, and legumes.
- Dr. Justin Sonnenburg
- Depth: High. Differentiates between whole plant complexity and purified fibers. Urges focusing on diverse, minimally refined plant sources—frozen and cooked forms are still effective.
Quick Summary (Do This Tonight)
Add one new plant to your day—maybe a spice, herb, or seed you haven’t used before. Coffee, tea, cocoa, turmeric, and frozen vegetables all count toward your weekly 30-plant goal.
How to Do It (Step-by-Step Guide)
- Understand What Counts: All plant-based foods—fruits, vegetables, grains, legumes, seeds, nuts, herbs, and spices—count. Even small servings contribute to diversity.
- Include Processed Forms Strategically:
- Frozen/Dried: Count them. Fiber and polyphenols are preserved. Use frozen berries, peas, or spinach as easy diversity boosters.
- Spices/Powders: Count them. They’re rich in polyphenols and antioxidants that act as prebiotics. Examples: turmeric, ginger, spirulina, maca, cardamom.
- Beverages: Coffee, tea, and cocoa count. Each delivers unique polyphenols beneficial to microbes.
- Track Variety, Not Quantity: A teaspoon of spice or a pinch of sprouts counts just as much as a full serving—what matters is diversity of plant sources.
- Mix Raw and Cooked: Cooked legumes and grains are necessary for safety and digestibility. The gut benefits from both forms.
Common Mistakes & Fixes
- Mistake: Ignoring spices, drinks, or seeds.
Fix: Every plant counts—especially those rich in polyphenols like coffee or turmeric. - Mistake: Avoiding cooked or frozen foods.
Fix: These retain prebiotics and are safe, practical options to expand variety. - Mistake: Relying on purified fiber supplements.
Fix: Whole plants supply a wide range of compounds; isolated fibers feed only a few bacterial strains.
Related Raw Comments
- "ZOE found those consuming 30+ plant foods a week had the most diverse gut flora."
- "Coffee counts toward your 30 plants—confirmed by Dr. B."
- "Turmeric and ginger are high in polyphenols; even a sprinkle counts."
- "Frozen fruit and dried herbs are just as effective for feeding microbes."
Quick Answers (FAQ)
Do spices and powders count toward the 30 plants?
Yes. Spices like turmeric, cinnamon, and ginger are packed with polyphenols that feed your microbes. Even a pinch contributes to diversity.
Does coffee count?
Yes. Coffee contains unique polyphenols and antioxidants that nourish beneficial bacteria. It officially counts toward your weekly 30.
Do frozen or dried foods lose their gut benefits?
No. These processing methods preserve fiber and most polyphenols, so they still support microbiome diversity.
How much of each plant do I need?
Any amount counts. The goal is variety, not volume. A teaspoon of spice or a few frozen berries adds a new “plant point.”
Bottom Line
The “30 Plants Weekly” challenge isn’t about raw versus cooked—it’s about diversity. Every identifiable plant—spice, seed, powder, or beverage—adds to the ecosystem your gut depends on. Frozen, dried, or brewed, these plant forms preserve the key compounds that nourish your microbes. The most powerful thing you can do for gut health? Keep your plant list growing.
How this was generated: This article synthesizes audience insights and expert research from the American Gut Project, Dr. Will Bulsiewicz, and Dr. Justin Sonnenburg.
Medical Disclaimer: For informational purposes only. Consult a healthcare provider before making dietary changes, especially if you have digestive sensitivities.
