Vegetarian Diet Diversity: Why Eating Different Plants Matters

As a vegetarian or vegan, you've already made a conscious choice to center your diet around plants. But here's a question that often gets overlooked: Are you eating the same plants repeatedly, or are you truly embracing plant diversity?

Research from institutions like King's College London suggests that the variety of plants you eat may be just as important as eating plants themselves. This guide explores what current research indicates about plant diversity and provides practical strategies for vegetarians to maximize the benefits of their plant-based diet.

The Research on Plant Diversity

Why This Matters for Vegetarians and Vegans

When you follow a plant-based diet, it's easy to fall into comfortable routines—the same tofu stir-fry, the same chickpea curry, the same oatmeal breakfast. While these foods are nutritious, research suggests that variety plays an important role.

The Variety Trap Many Vegetarians Fall Into

Common patterns that limit plant diversity:

• Relying on the same protein sources: Eating tofu, chickpeas, or black beans repeatedly without exploring lentils, edamame, adzuki beans, white beans, etc.
• Sticking to familiar vegetables: Broccoli, carrots, and spinach are wonderful, but what about bok choy, kohlrabi, radicchio, or fennel?
• Limited grain rotation: Always rice or pasta, never quinoa, millet, farro, buckwheat, or amaranth
• Forgetting herbs and spices count: Each herb and spice is a different plant with unique compounds
• Ignoring nuts and seeds: Sticking to peanut butter when there are almonds, walnuts, sunflower seeds, hemp seeds, chia, and more

What Plant Diversity May Offer

Based on current research, eating a wide variety of plants may be associated with:

• Greater gut microbiome diversity (according to the American Gut Project findings)
• Exposure to a broader spectrum of vitamins, minerals, and phytonutrients
• Access to different types of fiber that may support digestive health
• Reduced likelihood of nutrient gaps that can occur when eating the same foods repeatedly

Remember: These are associations found in research, not guaranteed health outcomes. Individual experiences vary, and many factors influence health.

What Counts as a "Different Plant"?

According to the research methodology used in Tim Spector's studies, the definition is quite specific:

Practical Strategies for Vegetarians to Increase Plant Diversity

1. Rotate Your Protein Sources

Instead of relying on the same 2-3 protein sources, aim to rotate through many options:

• Legumes: Chickpeas, black beans, kidney beans, pinto beans, white beans, edamame, black-eyed peas, adzuki beans
• Lentils: Red, green, black, brown, yellow, Puy lentils
• Soy products: Tofu, tempeh, edamame, natto
• Other proteins: Seitan (wheat-based), nutritional yeast

2. Explore the Full Grain Spectrum

Move beyond rice and pasta to discover dozens of whole grains:

• Quinoa (white, red, black varieties)
• Farro, spelt, kamut
• Millet, amaranth, teff
• Buckwheat (despite the name, it's not wheat!)
• Wild rice, black rice, red rice, brown rice
• Barley, bulgur wheat
• Oats (steel-cut, rolled, oat groats)

3. Embrace Vegetable Variety

Challenge yourself to try vegetables you've never cooked with:

• Leafy greens: Kale, arugula, watercress, bok choy, collards, Swiss chard, radicchio, endive
• Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage, kohlrabi, romanesco
• Root vegetables: Beets, turnips, parsnips, rutabaga, celeriac, different potato varieties
• Squashes: Butternut, acorn, delicata, kabocha, spaghetti squash
• Others: Fennel, artichokes, leeks, asparagus (green, white, purple)

4. Don't Overlook Nuts, Seeds, Herbs, and Spices

These small additions can quickly increase your plant count:

• Nuts: Almonds, walnuts, cashews, pistachios, pecans, hazelnuts, Brazil nuts, macadamias
• Seeds: Chia, flax, hemp, pumpkin, sunflower, sesame, poppy
• Herbs: Basil, cilantro, parsley, dill, mint, oregano, thyme, rosemary
• Spices: Turmeric, cumin, coriander, cinnamon, cardamom, ginger, paprika

Adding a handful of mixed seeds to your oatmeal or using 3-4 different herbs in a dish can add several plants to your weekly total.

5. Try the 30 Plants Per Week Approach

Based on the research framework used in the American Gut Project studies, you might consider tracking whether you can consume 30 different plant foods in a week.

Sample Week for Vegetarian Plant Diversity

Here's an example of how a vegetarian might reach 30+ plants in a week:

Monday (8 plants)

• Breakfast: Oatmeal with blueberries, chia seeds, walnuts
• Lunch: Chickpea salad with spinach, tomatoes, cucumber
• Dinner: Stir-fry with tofu, broccoli, bell peppers (plus garlic, ginger, sesame seeds)

Tuesday (7 new plants)

• Breakfast: Smoothie with banana, strawberries, hemp seeds, almond butter
• Lunch: Quinoa bowl with black beans, corn, avocado
• Dinner: Lentil soup with carrots, celery (plus cumin, turmeric)

Wednesday (6 new plants)

• Breakfast: Whole grain toast with peanut butter, apple slices
• Lunch: Farro salad with beets, arugula, pumpkin seeds
• Dinner: Pasta with marinara, mushrooms, zucchini (plus basil, oregano)

Continue this pattern, introducing new plants each day while also repeating some favorites. By the end of the week, you could easily hit 30+ different plants.

Common Questions About Plant Diversity for Vegetarians

Do I need to hit 30 plants every single week?

The research looked at general patterns, not strict requirements. Think of 30 plants per week as a guideline to aim for, not an absolute rule. Some weeks you might hit 25, others 35. The goal is increasing variety over time.

Is this approach suitable for everyone?

While the research is interesting, individual nutritional needs vary widely. People with specific digestive conditions, allergies, or other health concerns should work with healthcare providers to determine what's appropriate for them. This is general information, not personalized advice.

What if I have a limited budget?

Plant diversity doesn't require expensive ingredients. Dried beans and lentils, seasonal vegetables, oats, and common herbs and spices can provide tremendous variety at low cost. Buying in bulk and shopping seasonally can help.

How do I track all of this?

While you could use a journal, the 30 Plants a Week Checklist app simplifies the process with searchable databases and automatic weekly counts. This free plant points tracker removes the mental burden of tracking manually and includes a comprehensive list of 30 plants a week foods.

The Bigger Picture: Building Sustainable Habits

The research on plant diversity is compelling, but remember that nutrition is just one piece of overall wellness. Other factors matter too:

• Getting adequate sleep
• Managing stress
• Staying physically active
• Maintaining social connections
• Addressing any nutrient concerns with healthcare providers (like B12, which vegetarians and vegans should monitor)

Plant diversity can be part of a holistic approach to wellness, but it's not a cure-all. The goal is progress, not perfection.

Final Thoughts

As a vegetarian or vegan, you're already ahead of the curve in terms of plant consumption. The research from Tim Spector and colleagues simply suggests that variety within those plants may offer additional value.

Rather than viewing this as another dietary restriction, think of it as permission to experiment, explore new foods, and discover flavors and ingredients you might have overlooked. The world of plants is incredibly diverse—why not experience more of it?

Related Resources

• Complete 30 Plants Per Week Challenge Guide
• Food Challenge Guide: Transform Your Health in 2025
• Plant-Based Meal Prep Guide with Recipes
• 30 Plants a Week Checklist App