- Dr. Tim Spector, an epidemiologist, tries to eat 30 plants a week for better gut health.
- He shared an easy way to add a variety of plants to meals.
- It involves keeping a "diversity jar" full of nuts and seeds.
A top nutrition scientist shared his easy hack for reaching his target of eating 30 different plants each week.
Dr. Tim Spector, a British epidemiologist and cofounder of the nutrition company ZOE, told Business Insider that he keeps a "diversity jar" on hand to increase the number of plants he eats to improve his gut health.
A diversity jar is "simply a collection of nuts, seeds, and other plants that you can eat as a snack or add to meals," he said.
He adds a handful from his jar to his breakfast of kefir, yogurt, and berries each morning. He also uses it to top his salads and pasta dishes, he told BI.
"I use my diversity jar for most meals, as nuts and seeds go well with most things," he said. "Sometimes, I add it to sourdough with some hummus, too."
Gut health is a buzzy topic right now. According to Forbes, the gut microbiome industry was estimated to be worth $84.27 million in 2021 and is expected to grow by 31.24% from 2022 to 2030.
Spector's company, ZOE, sells probiotics and personalized programs that promise to improve gut health and help people reach a healthy weight, feel less bloated, and sleep better.
But you don't need to spend money on programs or probiotics for good gut health. Simple changes to your diet, such as adding nuts and seeds from a diversity jar, can add up.
"Every time you eat is an opportunity to improve your health," Spector told BI.
Spector tries to eat 30 plants a week for his gut health
The diversity jar helps Spector reach his goal of eating at least 30 different plants a week. He continuously tops up his jar with bags of mixed seeds and nuts to increase the plant count.
He does this because "eating a diverse, plant-based diet helps support long-term health," he said.
This is because the gut microbiome — the microorganisms in our digestive system — thrives on a varied diet. A healthy gut microbiome affects overall health as well as digestion; research has linked good gut health to better immune function and the prevention of chronic diseases such as cancer and bowel disorders.
A diversity jar containing 10 or so plants "gives you a good head start" on packing 30 plants into your week, Spector said.
BI has previously reported on more of his tips to increase the number of plants in your diet to help you get in that other 20.
Nuts and seeds are great for health
Not only do the nuts and seeds in the diversity jar help Spector eat more plants, but they also have specific benefits.
Walnuts and chia seeds are sources of Omega-3 fatty acids and antioxidants, which are beneficial for heart health. A serving of hemp seeds contains more protein than an egg, which allows muscle growth and maintenance. Meanwhile, almonds contain calcium, which helps strengthen bones and teeth and regulates the heartbeat.
Plus, a 2022 review of studies found links between a higher consumption of nuts and seeds and a lower likelihood of developing cardiovascular disease and dying from health issues such as cancer.
Nuts and seeds also contain fiber, which most people in the West don't eat enough of, Spector said. Fiber is important for digestion and has also been associated with a lower risk of colon cancer, so getting the recommended amounts is beneficial for long-term health.