Written in Collaboration with Dr Megan Rossi, World-Leading Gut Health Scientist, Registered Dietitian and Nutritionist

Dr Megan Rossi, founder of The Gut Health Doctor, is one of the most influential gut health specialists internationally. As a registered dietitian for the last 15 years, she has an award-winning PhD in gut health and probiotics, which was recognized for its contribution to science, receiving the Dean’s Award for outstanding research.

As a leading Research Fellow at King’s College London, Megan is currently investigating nutrition-based therapies in gut health and has published over 50 scientific papers to date. Frustrated that her findings weren’t reaching the public and seeing fad and potentially dangerous misinformation on gut health being spread, Megan took to social media to share credible, evidence-based advice and has built an engaged community of 600K+ people to date.

Unpacking the Power of Diversity for Our Gut

Our gut is the central hub of our well-being, breaking down food, absorbing essential nutrients, discarding waste and so much more. Did you know that a massive 70% of our immune system finds its home in our gut? This fact alone emphasizes the important role of gut health in our overall wellness. Additionally, about 90% of serotonin, known as the "feel-good hormone," originates from the gut. 

In 2018, the American Gut Project, championed by gut health expert Dr. Megan Rossi, researchers and over 10,000 volunteers from the US, UK, and Australia, studied dietary habits and analyzed stool samples. Findings revealed that those consuming a broader range of plants had more varied gut microbiomes. Specifically, individuals eating 30 or more different plants weekly showed a more beneficial microbial composition and higher levels of health-promoting bacterial compounds than those consuming only ten different plants. While the figure isn't rigid, aiming for 30 is considered to be one of the best things that you can do for your gut health, leading to the inception of Life Alive's 30 Plant Per Week Challenge, which encouraged guests to eat at least 30 plants per week throughout the month of January.

Why Diversity Matters

Our gut, home to 40 trillion microbes and capable of thousands of functions, craves diverse plant foods to thrive. Every bacterial strain executes a unique function and has its preferred type of plant nutrition. Thus, diversifying our plant intake enriches our gut bacteria, making them more versatile and skilled.

I am excited to partner with Life Alive Organic Cafe on this initiative which promotes the power of plant diversity for gut health. I have dedicated my career to this cause — as a gut health scientist and practicing dietitian, and see the real-world impact of adding more gut-loving variety into your diet, for people across all ages,” said Dr. Megan Rossi.

The significance of plant diversity becomes evident when considering the various intricate axes between our gut and the different facets of our health.

The Gut-Immune Axis:

With approximately 70% of our immune cells residing in the gut, the gut is a key player in dictating your immunity. By diversifying our plant intake, we empower our gut microbes to train immune cells what is safe and what is worth attacking, thus boosting resistance to infections and reinforcing the gut barrier. A simple dietary shift to enjoy more types of plants can contribute to a more resilient immune system. Research from Dr. Megan Rossi's colleagues at King's College London, involving nearly 600,000 participants, discovered that people who ate a more varied diet full of plants had a 40% lower risk of becoming unwell with COVID-19.

The Gut-Brain Axis:

The gut and the brain are intricately connected through hundreds of millions of nerves, known as the enteric nervous system. This connection has been shown to influence conditions from stress to neurological disorders. Enhancing our gut health, especially through a plant-rich diet, can positively impact mood, cognitive function, and mental well-being, as demonstrated by studies such as the SMILES trial, a landmark study conducted in 2017 which investigated how a Mediterranean diet rich in plant-based foods could help manage depression.

The Gut-Skin Axis:

The skin and the gut share commonalities in defending against invaders and hosting microbial communities. What we eat and how we care for our gut often manifests on our skin since most of the gut-skin connection happens through the immune system. For example, eating too few whole, diverse plants and too many highly processed foods can trigger inflammation, and may impact conditions such as acne, eczema, rosacea, and psoriasis.

The Gut-Metabolism Axis:

Weight management isn’t as simple as calories in vs. calories out. Gut microbes produce chemicals, such as short chain fatty acids (SCFA), that essentially tell our body if we’re satiated. As SCFA are produced when our gut breaks down the fiber we eat, this likely explains why it’s often fiber intake — independent of calorie intake or type of diet — that results in a healthier weight, as shown in the aptly named 2019 POUNDS study. In fact, SCFA have been shown to stimulate the production of GLP-1 hormone, which plays a crucial role in regulating blood sugar levels, appetite, and digestion.

The Power of Plants for Your Gut

Embracing a diet rich in plant diversity not only broadens our dietary horizon but also supercharges our gut health. Consuming at least 30 different plant varieties within a week isn't merely about hitting an arbitrary number; it's about equipping our gut with the nutrients it needs to flourish. It is a part of eating positive, helping you live the life you crave—filled with energy, optimism and simply feeling good inside and out.

The 30 Plant Challenge

The 30 Plant Challenge offers tangible benefits without demanding drastic lifestyle changes. Throughout the challenge, you'll be motivated to enjoy up to 30 different plant foods in a week. It's all about inclusion of these gut-loving foods, and not excluding foods.

Our gut health is the foundation of our health, influencing everything from digestion to mood. The 30 Plant Challenge is an invitation to nurture and rejuvenate our gut health in an enjoyable way.

According to Dr. Megan Rossi, “the 30-Day Plant Challenge is the perfect opportunity to empower individuals to nourish their microbiomes in a simple, delicious, and science-backed way. By working together with Life Alive, we can make a real difference in how people approach food and well-being — encouraging them to embrace a vibrant, plant-rich diet that supports not just the gut, but other essential systems in the body through the gut’s clever connections – from your skin to your immune and mental health, and more.”

Though the challenge is over, Life Alive invites you to start the journey, inspired by research championed by Dr. Megan Rossi, and not only diversify the nutrients in your diet, but to support the energized and balanced life you crave.