Count 30 plants a week for gut health
Count the different plants you eat each week toward 30, with fiber from many sources, a fermented food every day, pulses three times a week and whole grains daily.
The 30 plants a week goal comes from the American Gut citizen-science study, which linked eating more different plants with a more diverse gut microbiome. AumniVIDA counts distinct vegetables, fruit, berries, legumes, whole grains, nuts, seeds, herbs and spices per calendar week, and treats 30 as a practical goal rather than a threshold of health.
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- At least 30 plants a week
- Fiber: at least 12.5 g/1000 kcal
- A fermented food every day
- Pulses: at least 3 times a week
- Whole grains: at least 90 g/day
How AumniVIDA follows it with your data
- Count automatically. Each distinct plant in your logged meals counts once per week. A partial week counts once it has four logged days.
- Celebrate new plants. AumniVIDA marks plants you log for the first time that week.
- Get easy additions. The coach suggests additions from your own food library, such as a seed mix, fresh herbs or a different legume.
- Track fermented foods. A fermented food counts on each day it appears.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The protocol cites the American Gut study (mSystems, 2018) and a systematic review of fiber interventions and gut microbiota in healthy adults (American Journal of Clinical Nutrition, 2018).
- McDonald D, et al. American Gut: an Open Platform for Citizen Science Microbiome Research (mSystems 2018)
- So D, et al. Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis (The American Journal of Clinical Nutrition 2018)
Before you start
If high-fiber foods upset your gut, see the low-FODMAP protocol and talk to your clinician or a dietitian. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.