You’ve probably heard of the five-a-day guideline. For years, it’s been the gold standard for encouraging people to eat more fruit and vegetables. But a growing body of research suggests there may be a better target when it comes to supporting long-term health — and it’s all about variety.
Rather than counting portions, researchers are encouraging a more diverse approach to plant-based eating. And the number to aim for? Eleven different plant-based foods per day.
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Why five-a-day isn’t enough anymore
The original five-a-day campaign was based on the idea that eating at least 400g of fruit and vegetables each day could reduce the risk of heart disease, stroke and some types of cancer. It’s still a solid foundation, but newer research is shifting the focus.
Instead of only tallying up apples, broccoli and carrots, scientists are encouraging a more holistic view of diet quality. The key lies in plant diversity — the total number of different plant foods we consume regularly, from herbs and legumes to seeds, grains, and vegetables.
What the study found
Researchers analysed the eating habits of hundreds of adults and grouped them according to the number of different plant-based foods they consumed each day. Those who ate the most variety — around 11 types a day — had better health markers overall, particularly in terms of heart health and gut function.
The foods studied went far beyond standard fruit and vegetables. Plant-based oils, nuts, seeds, pulses, legumes, wholegrains and even herbs contributed to the daily total. In contrast, people who consumed the least variety — closer to five or fewer — showed lower levels of protective HDL cholesterol and missed key nutrients linked to metabolic health.
The 30-a-week rule
While aiming for 11 different plant-based foods in a day may sound like a lot, you don’t need to be perfect. An easier place to start is by tracking variety over the course of a week. The updated recommendation suggests including at least 30 different plant-based ingredients weekly to help meet fibre targets, support gut health, and improve overall diet quality.
This includes all kinds of plants — not just fresh vegetables, but lentils, chickpeas, oats, spices, nuts and more. Each one adds something different to the mix, feeding a wider range of beneficial gut bacteria and contributing unique phytonutrients.
Easy ways to eat more plant-based foods
Building variety into your meals doesn’t need to be complicated. Try rotating your vegetables, adding seeds to your breakfast, or swapping refined carbs for wholegrain options. A handful of herbs, a spoonful of lentils or a sprinkle of flaxseed can all count towards your total.
Here are a few simple swaps and additions to try:
- Add different coloured vegetables to soups, stir-fries and roasts
- Blend a mix of greens, herbs and seeds into dips or dressings
- Include pulses or legumes in place of meat a few times a week
- Keep a jar of mixed nuts or seeds on hand for snacking or toppings
- Try new grains like quinoa, bulgur or brown rice instead of white rice
- Use fresh herbs liberally in everyday cooking
Even small changes add up over time, and introducing new plant foods gradually can help you discover what your body enjoys and digests well.
Why plant diversity matters
Diets rich in a wide range of plant foods have been linked to lower inflammation, better blood sugar control, improved cholesterol levels, and reduced risk of chronic diseases. For women, especially during perimenopause and beyond, this kind of eating also helps support bone health, gut function and hormonal balance.
Variety plays a big role in keeping your gut microbiome thriving, and in turn, this affects everything from your immunity to your mental wellbeing. While fibre remains an important nutrient to focus on, the type and source of that fibre matter just as much.
Rather than worrying about five strict portions of fruit and vegetables, think about how many different types of plant-based ingredients you can include in your day. The more colours, textures and flavours you add to your plate, the more you’ll be supporting your health — without rigid rules or restrictive goals.
Eating more plants isn’t about perfection. It’s about curiosity, variety, and finding meals that nourish you from the inside out.
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