Over 50? Forget 5 a day! Davina McCall says ‘30 plants a week’ rule is ‘incredible’ – and much easier than you think

Your mum told you to aim for it. The official NHS advice still does. For years, ‘five a day’ of fruit and veg has been the gold standard of healthy eating. But among nutrition experts, a new number is gaining traction: 30.

Prompted by studies suggesting that the variety of different plant foods in our diet matters as much as quantity, nutritionists are increasingly encouraging us to eat 30 different plant foods every week. In fact, emerging research suggests that it could make a particularly big difference to women navigating menopause. Speaking on ZOE’s Science + Nutrition podcast, TV presenter and menopause campaigner Davina McCall called the findings ‘incredible’.

Why 30?

The figure tracks back to 2018, when the American Gut Project showed that people who ate 30 or more different plant foods each week had a more diverse gut microbiome than those eating fewer than 10. The trillions of bacteria that live in our digestive system play a role in everything from immunity to inflammation and even mood.

Professor Tim Spector, now professor of genetic epidemiology at King’s College London and co-founder of ZOE, worked on the study. As he says: ‘We showed that the people with the healthiest gut microbes... were eating the most variety of plants. And this came out at around 30. It’s an approximate number because we couldn’t tell the difference between 28 or 32, whatever, but it gives you a rough idea of the importance of it.’

Daunted? Don’t be. Importantly, ‘plants’ doesn't just mean fruit and vegetables. Wholegrains, beans, lentils, chickpeas, herbs, spices, nuts, seeds, oats and even – hallelujah – coffee all count towards your weekly total. A tablespoon of mixed seeds, a handful of walnuts and a sprinkle of fresh herbs each contributes to the overall tally.

What does this mean for menopause?

While eating more plants benefits everyone, the latest research suggests it could be particularly valuable during menopause.

As oestrogen levels fall, the gut microbiome changes, too. Scientists believe these changes may contribute to inflammation, which in turn can worsen common menopause symptoms including hot flushes, poor sleep and mood changes.

A 30-week study by King’s College London and Zoe tracked 4,287 women in the UK and found that those who included this variety of plant-based foods were up to 44% less likely to suffer psychological symptoms, including depression, and 32% less likely to report physical symptoms like night sweats.

The researchers stress that diet isn’t a replacement for medical treatment such as hormone replacement therapy (HRT), but it may offer another valuable tool to help women manage symptoms alongside medical care. Still: ‘The fact that you can improve your menopause experience through food is incredible,’ said Davina.

It’s about adding, not restricting

The best thing about this approach? It’s not about removing foods from your diet or restricting them. In fact, it’s the opposite. ‘The great news is that where we see the biggest benefit is actually by what you’re adding in. So adding in unprocessed, plant-based foods — fruits, vegetables, pulses, wholegrains...’ says Professor Sarah Berry, chief scientist at ZOE.

Nor does it mean eating your body weight in salad every day. Lots of us buy the same lettuce, the same apples, the same pasta and the same vegetables every week. By widening that range, we naturally expose our gut microbes to different types of fibre and plant compounds known as polyphenols, which different bacteria thrive on.

One word of warning: build up your variety slowly to avoid bloating. Swap white rice for brown one evening, add lentils to a pasta sauce, sprinkle pumpkin seeds over yogurt, choose mixed beans instead of one variety, or experiment with different herbs and spices throughout the week.

Small changes soon add up.

How to eat 30 plants a week – without stressing

• Think beyond fruit and veg
  Remember, every different plant counts. Wholegrains, beans, lentils, chickpeas, nuts, seeds, herbs and spices all contribute to your weekly total.

• Start the day with five plants
  A bowl of porridge topped with blueberries, raspberries, chopped almonds and flaxseeds already gives you five different plants before 9am.

• Make simple swaps
  Choose mixed beans instead of one variety, add lentils to a Bolognese, or swap white rice for brown rice or quinoa.

• Don’t forget herbs and spices
  Fresh parsley, basil, coriander, cinnamon, cumin and paprika all count towards your 30, and they’re an easy way to boost flavour at the same time.