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How many servings of vegetables should you consume each week for optimal health?
The secret to robust health lies in the variety and richness of the vegetables consumed. While classical recommendations often refer to consuming five servings of fruits and vegetables per day, a renowned gastroenterologist, Will Bulsiewicz, aka @theguthealthmd, raises this requirement a notch higher in 2025. After reviewing the latest research, he advises incorporating 30 different types of vegetables per week to effectively nourish your gut microbiome and boost your overall well-being.
Why varying vegetables is essential for your gut health
Dietary diversity plays a major role in the balance of the microbiome, this community of billions of microorganisms present in our intestines. A 2018 study cited by Will Bulsiewicz demonstrates that the greater the variety of vegetables consumed, the more the richness and resilience of our gut flora are improved. This diversity contributes to:
- Strengthening natural immune defenses
- Improving digestion and intestinal regularity thanks to a high fiber intake
- Providing a wide range of antioxidants and essential vitamins to prevent chronic diseases
- Maintaining a metabolic balance favorable to weight control
Thus, it is not enough to just eat vegetables, but to diversify your choices as much as possible to get the maximum health benefits.
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How to incorporate 30 different varieties of vegetables into your weekly meals?
Reaching these 30 plant sources may seem daunting, but there are a multitude of simple and tasty strategies to achieve it:
- Regularly include vegetables in every meal, for example by making colorful salads with carrots, beets, radishes, and spinach
- Prepare various soups and broths – pumpkin, zucchini, leeks – which easily allow adding vegetables
- Use homemade vegetable-based sauces to accompany your dishes (tomatoes, peppers)
- Include vegetables in smoothies, enhanced with seeds like chia, flax, or hemp to optimize fiber and omega-3 intake
- Consider berries often regarded as vegetables by some specialists, such as raspberries, blueberries, or blackberries, to diversify intake
These tips debunk the misconception that you have to consume mountains of whole vegetables: it’s rather about multiplying types and forms to nourish your body in a balanced way.
Vegetables and seeds to prioritize for complete nutrition
According to the expert gastroenterologist, broadening your dietary palette is crucial. Classics like green beans, spinach, cabbages, or carrots remain essential, but it is also recommended to include:
- Nutritious seeds: chia, flax, and hemp, rich in fiber and essential fatty acids, to add to smoothies or Danone Activia yogurts
- Various berries: blackberries, blueberries, raspberries, often available at Carrefour Bio, provide antioxidants and vitamin C
- Ancient or lesser-known vegetables: Jerusalem artichokes, salsify, organic chickpeas offered by Bjorg stimulate immunity and microbial diversity
- Legumes: lentils, split peas, and chickpeas, like those used in some Fleury Michon dishes, are sources of protein and fiber
By diversifying your food sources this way, you optimize the microbiological balance and nutritional quality of your meals.
Practical recommendations to adopt this consumption pattern daily
To effectively incorporate 30 different varieties of vegetables each week, here are some concrete tips:
- Plan your meals in advance: list the vegetables available at the market or in your favorite organic stores such as Carrefour Bio, Bjorg, and Bonduelle
- Experiment with vegetarian cooking several times a week using products like those from Fleury Michon or vegetable-based prepared dishes from Stoeffler
- Favor seasonal vegetables to ensure freshness and intense flavors while supporting sustainable agriculture
- Combine fresh, frozen, or canned vegetables to never run out of varied ingredients and ease preparation
- Include fermented vegetable products, a way to improve gut health, like probiotic yogurts from the Danone group
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These simple practices will help you turn an ambitious recommendation into a healthy, enjoyable, and sustainable habit.
