The basics
The challenge: 30 different plant species per week, spread across six categories. Research (Tim Spector / ZOE / American Gut Project) links plant diversity to richer gut microbiome diversity and better metabolic and immune health.
One species = one point
- A generic apple, a Pink Lady, and a Granny Smith are arguably three cultivars of the same species — but different cultivars expose you to different polyphenols and fibres, so different named varieties can count as separate plants. Tap the ▾ arrow to see and tick varieties individually.
- The same plant in different forms still only counts once (e.g. fresh tomato + tomato passata + sundried tomato = 1 plant).
- Tick either the generic item or specific varieties — avoid double-counting.
How much is enough?
- Whole foods (veg, fruit, grains, legumes): roughly a handful or ~½ cup cooked.
- Nuts & seeds: about a tablespoon.
- Herbs & spices: at least ½–1 tsp, used to flavour a dish (not a single speck).
Herbs & spices: the ZOE ¼ rule
Because you eat small quantities of these, some practitioners count 4 different herbs/spices = 1 plant point. This tracker counts each as 1 for simplicity — if you prefer the stricter count, just aim for more total points. The diversity still benefits your microbiome either way.
What doesn’t count
- Refined grains: white bread, white rice, refined pasta, cornflakes.
- Plant-based oils on their own (olive oil, etc.).
- Fruit juices and heavily processed plant products.
- Coffee and tea are debated — some count them, some don’t. Your call.
Tips for hitting 30
- Sprinkle seeds (chia, pepitas, sesame, sunflower) on one thing daily — easy variety.
- Build a “rainbow tray-bake” on Sundays: 5–6 veg roasted together.
- Mixed-grain blends and four-bean mixes stack points fast.
- One new herb or spice per week keeps it interesting.