Simple Ways to Boost Plant Variety for a Healthier Gut

By Michelle Butler, Dietitian at Good4U

Many of us have heard the advice to “eat 30 different plants a week,” but for most people this sounds far too complicated, and a bit unrealistic. As a dietitian and a mum, I completely understand. We all lead busy lives, and nutrition can feel overwhelming when the message isn’t simple or clear.

The truth is you don’t need 30 portions — just more variety. Small, practical changes can make a big impact. At Good4U, this philosophy underpins everything we do. We’re a seed company at heart, and seeds are naturally rich in plant compounds, fibre, protein and healthy fats, all the things your gut microbes love. That’s why we create products that blend multiple plants in each handful, sprinkle and spoonful. Most Good4U products contain between 3 and 10 different plants, making variety effortless rather than complicated.

We recently commissioned research in Ireland to understand how adults are eating, and the results show that many people may be struggling not because they lack interest; but because they lack clarity.

The research found that:

1 in 3 adults are eating fewer than 10 different plant-based foods per week, and
Less than 5% are reaching the recommended 30 varieties per week for optimal gut health

This tells us two things:

People are probably eating the same foods on repeat.
Many may not actually realise what counts as a plant food.

And that’s where simple education, and simple habits make all the difference.

So… What Actually Counts as a Plant?

When people hear “plants,” they immediately picture fruit and vegetables, which makes 30 sound impossible. But plant-based foods include a lot more than most people think. In fact, many foods you already enjoy count toward your total.

Plant foods include:

Vegetables (fresh, frozen, tinned, or cooked)
Fruit (fresh, frozen, tinned, or dried)
Whole grains: oats, quinoa, buckwheat, barley, brown rice, wholemeal pasta
Legumes: beans, chickpeas, lentils, peas
Nuts and seeds (especially mixed blends)
Herbs and spices — fresh, frozen and dried - even a teaspoon counts
Salad leaves and sprouted seeds

Once you understand this, you quickly realise that boosting plant diversity doesn’t require major dietary changes, just a little more variety. It’s about building more variety into your everyday meals. Your gut thrives on diversity. Different plants provide different fibres and polyphenols, which feed different beneficial bacteria in the microbiome. So the wider the variety of plants you eat, the happier and more resilient your gut becomes. This is why Good4U products focus on blending multiple plant-based ingredients — it makes hitting your plant variety target simple, accessible and delicious.

How Good4U Makes Plant Variety Easy

We blend seeds, beans, grains and dried fruit — because variety matters.

Our products are designed to remove the guesswork. When you use a Good4U product, you’re already adding several plants, not just one.

Here’s how our range naturally fits into everyday meals:

Kids Breakfast and Everyday Boost

A blend of seeds, fruits and grains that can be added to:

yoghurt
cereal
porridge
smoothies
home baking

It boosts fibre, plant diversity and nutrients without children even noticing.

Kids Pasta Boost

Made with milled seeds, veggies and herbs, perfect for:

sprinkling over cooked pasta
mixing into sauces
adding into meatballs or veggie patties
As a coating alternative

It quietly adds flavour, fibre and several plant types in one easy step.

Salad Toppers

Crunchy blends of seeds, pulses, herbs and veggies. These are ideal for:

salads (of course!)
soups
Buddha bowls
baked potatoes
as a snack
stir-fries

They add 3–8 different plants instantly — plus crunch, flavour, fibre and plant protein. And they make your salads look extra fancy.

Protein Balls

Made entirely from plant-based ingredients, giving you fibre, natural energy and a convenient way to increase plant diversity throughout the day.

We know people are busy. So instead of asking you to overhaul your diet, we simply help you add variety into the meals you already enjoy.

Below I have included 5 simple tips to help you reach the 30 plant target and add more plant variety

1. Start with your shopping basket

Think of your weekly shop as your first opportunity to increase variety. Aim to add one or two new plants each week — a new grain, a different herb, a new fruit, or even a veg you haven’t bought in a while.

Some easy wins:

Mixed salad bags
Mixed berries (fresh or frozen)
A new herb or spice
A different type of bean or lentil
Seasonal vegetables you haven't tried lately

Little changes build big variety.

2. Include more grains

Most of us rely heavily on standard pasta, rice, and bread. Mixing in alternative grains can quickly boost plant diversity.

Try rotating between:

Quinoa
Buckwheat
Barley
Wholegrain couscous
Oats
Brown rice

These make fantastic bases for bowls, salads, and warm dishes — and work beautifully with Good4U toppers and seeds. They can be cooked in advance and refrigerated and used for building salad bowls. Another really handy one is to batch bake oat bread using milled mixed seeds.

3. Choose mixed pulses and tinned beans

Tinned and sprouted pulses are one of the easiest, most budget-friendly ways to increase variety.

A tin of mixed beans alone can contribute four or more different plant types — instantly.

Add them to:

Lasagne
Spaghetti bolognese
Stews
Soups
Curries
Stir-fries

You don’t have to change the recipe — you’re just enhancing the one you already love.

4. Mix your nuts and seeds

Nuts and seeds are nutrition powerhouses, and when they come in a mix, you instantly bump up your plant count. This is why Good4U blends typically include 3–10 plants in just one sprinkle.

Use them to add crunch to:

Porridge
Yoghurt
Soups
Salads
Stir-fries
Homemade granola
Smoothies
Home baking

5. Make your own granolas, soups, Buddha bowls, food coatings

Flexible, use-what-you-have meals are brilliant for increasing variety because they encourage creativity rather than strict planning.

Try building:

Granolas with oats + mixed nuts + seeds + dried fruit
Soups with a base of mixed veg + lentils + herbs
Buddha bowls (hot or cold) using grains, veg, pulses, nuts/seeds, herbs and a tasty dressing
Coatings – we blend our Vitamin Breakfast Boost or Kids Pasta Boost into coatings. Simply mix into flour and this will add fibre, protein an plants! Kids won’t even notice.

These meals are naturally diverse because every scoop or sprinkle adds another plant.

And don’t forget frozen options — frozen mixed fruits, frozen veggies, and now frozen herbs are convenient, nutritious and perfect for boosting variety with minimal effort.

Increasing your plant variety isn’t about hitting a perfect number every week or making dramatic dietary changes. It’s about nudging yourself toward more colour, more texture, more flavours, and choosing mixed foods where you can.

When we make these small shifts consistently, the benefits to gut health, immunity, digestion, and overall wellbeing can be significant. At Good4U, we’re here to make that journey simpler, more enjoyable, and more accessible for everyone.