04/13/2026
Heard of the USDA’s “5 A Day” campaign to encourage eating more fruits and vegetables for better health, reducing risks of chronic diseases like obesity, heart disease, and cancer? A newer idea goes beyond that to encourage us to consume “30 per week” unique plant foods from whole grains to fruits and veggies, seeds, nuts, herbs, and spices.
Researchers from the American Gut Project found that participants who consumed more than 30 different plant types per week had significantly more diverse gut microbiomes than those who ate 10 or fewer.
There’s power in a diverse microbiome, which is made up of a wide range of bacteria and other microorganisms living in your gut that plays a crucial role in many aspects of your health. A more diverse microbiome is associated with:
• Better immune function
• Improved digestion and nutrient absorption
• Stronger gut lining and reduced inflammation
• Enhanced brain health and emotional resilience
A diverse microbiome prepares your body to be better able to respond to stress, fight off harmful pathogens, and support the systems that keep you functioning at your best.
In our latest Milwaukee Recreation Department cooking class at O.A.S.I.S. we focused on diversifying our plant intake. After discussing the benefits of this way of eating, students chose from a wide array of plant-based ingredients to create their own dishes with as many plant points as possible.
It was great to witness their creativity, ingenuity with limited ingredients, and excitement to mix new flavors and pump up the nutrition of their food.
