Future proof YOUR TUMMY

Set your wellbeing on track for a healthier 2026. Here's what you need to be doing now

- WORDS: TANYA PEAREY

We've all heard the much-publicised health target of eating your five a day, but the latest research suggests that when it comes to gut health, your focus should actually be on having 30 different plants a week. 'The good bacteria in our gut microbiome thrive on a diet rich in nutrients, fibre and polyphenols, all of which we get from plants in our diet,' says nutritionist Jane McClenaghan.

'The magic number of 30 a week originated from the American Gut Project, a citizen science initiative that discovered that those who ate 30 or more plant foods a week had a better abundance and diversity of beneficial bacteria in their gut microbiome.'

A varied gut microbiome is important because it has been linked to overall good health, says Dr Saliha Mahmood Ahmed, NHS gastroenterologist and MasterChef winner. 'A diverse microbiome may help protect against inflammation, support the immune system and may even influence mood and brain health, underlining the importance of what we eat each day.'

What to eat

The key is variety – it needs to be 30 different plant types, so each food only counts once, no matter how many times you eat it in a week. But 'fruit, vegetables, herbs and spices, pulses, wholegrains, nuts and seeds and all other plant foods count towards hitting your target,' says Jane. So you may be pleased to hear that dark chocolate, good-quality coffee and tea are included too.