The 45+ Plant Challenge: What Happened When a Nutritionist Tested It Herself

We often hear that we should “eat more plants” - but what does that actually mean in practice?

For Zoe from Fika Nutrition, a qualified nutritionist with a deep focus on gut health, it became more than a recommendation. It became a personal challenge.

Most of Zoe’s clients are encouraged to aim for 30+ different plant foods per week - a widely supported benchmark for improving gut health and microbiome diversity.

But Zoe, being “a little competitive,” decided to push herself further.

Her goal: 45+ different plant foods in a single week.

And what she discovered was surprisingly powerful.

Why plant diversity matters for gut health

Your gut is home to trillions of microorganisms that make up your gut microbiome - often referred to as your “second brain.”

Numerous studies have shown that a diverse gut microbiome is strongly linked to better overall health, including digestion, immunity, mood regulation, and even sleep quality.

One of the simplest and most effective ways to support this ecosystem is through plant diversity - not just eating more vegetables, but eating a wider variety of plant foods across the week.

• This includes:
  
• Vegetables and fruits
  
• Whole grains
  
• Legumes (beans, lentils, chickpeas)
  
• Nuts and seeds
  
• Herbs and spices
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The key isn’t perfection & repetition - it’s variety.

Each different plant brings its own unique blend of fibre and polyphenols, which act as fuel for different beneficial gut bacteria. The more diverse your intake, the more diverse your microbiome can become.

Zoe’s 45+ plant experiment

Over the course of just one week, Zoe tracked her intake of plant foods and pushed beyond the usual recommendation and documented it to her audience for accountability

Her approach wasn’t restrictive or complicated - in fact, it was quite the opposite. It was about layering plants into everyday meals in simple, achievable ways.

And the results?

“My recovery from training skyrocketed (antioxidants help fight inflammation).
I felt much less bloated after meals.
My sleep was SO much deeper.
And strangely - my mood was a 10/10 all week.”

These changes didn’t come from a complete diet overhaul. Instead, they came from something far more realistic: increasing plant variety in everyday eating.

What stood out most for Zoe was how quickly she noticed the difference - particularly in digestion, recovery, and sleep quality.

What the science says

Zoe’s experience aligns with a growing body of research around gut microbiome diversity.

A more diverse intake of plant foods is associated with:

• Increased microbial diversity in the gut
  
• Improved digestion and reduced bloating
  
• Reduced inflammation markers in the body
  
• Better mental wellbeing through the gut-brain axis
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Because the gut and brain are so closely connected, changes in gut health can often show up in unexpected ways - like mood, energy, and sleep quality.

While hormones, stress, and lifestyle factors all play a role, nutrition remains one of the most powerful daily levers we can control.

The easiest way to hit 30-45+ plants (without overthinking it)

One of the biggest misconceptions about plant diversity is that it requires eating huge volumes or complicated meals.

In reality, small additions make a big difference.

Here’s what Zoe recommends (and what she practices herself):

• Add mixed seeds to your porridge or meals
  
• Throw a handful of spinach into smoothies or sauces
  
• Swap white rice for a mix of grains like quinoa, brown rice, or freekeh
  
• Use herbs and spices generously (they all count)
  
• Add legumes into salads, soups, or bowls
  
• Snack on a mix of nuts instead of just one type
  
• Rotate fruits and vegetables across the week instead of repeating the same ones
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It all adds up.

You don’t need to overhaul your diet - you just need to diversify it.

Making it easier in real life

Of course, knowing what to do and actually doing it in a busy week are two different things.

Between work, family, social commitments, and everything in between, most people aren’t thinking about how many different plants they’ve eaten - they’re just trying to get through the day feeling nourished and energised.

This is where simple, supportive food choices can make a real difference.

Having access to meals that already include a wide variety of plant-based ingredients can quietly do the heavy lifting in the background - helping you build diversity without extra planning, cooking, or mental load.

Because busy life doesn’t need to mean poor nutrition.

Your turn: take on the 45+ plant challenge

Zoe’s experiment shows just how powerful a simple shift in awareness can be.

You don’t need to be perfect. You don’t need to track everything. You just need to start noticing variety - and adding a little more where you can.

This week, we’re inviting you to try it for yourself:

Aim for 30-45+ different plant foods across your week.

See how you feel. Notice your energy, digestion, mood, and sleep.

And most importantly - keep it simple.

A gentle way to support your challenge

If you’re looking for an easier way to increase plant diversity without overthinking every meal, IKU is here to support you.

Our meals are built around real, whole plant ingredients - designed to make nourishing choices feel effortless, even on your busiest days.

Because feeling good shouldn’t be complicated.

Ready to take on the challenge?

Try the 45+ plant week and see what changes for you.

And if you need a little extra support along the way, explore IKU’s range of ready-to-eat plant-based meals - made to help you feel good, inside and out.

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