Have you heard about 30+ each week? So, how much variety do you eat?

One of the easiest ways to take care of your gut, your microbiome and your heath is by monitoring what you eat in a 30 day period. And by monitoring, I really mean eat a wide variety of food choices. Have you heard about 30+ choices per week? Neither had I, until searching for ways to eat, for better nutrition. It turns out the folks that consistently eat a variety of food sources, are the healthiest...

When I first wrote this post, the article I read made reference to a monthly time frame. 

And I didn't think too much about it. 30 days is a nice and easy block of time to inventory the variety of food that goes on the table. And honestly I thought this is so easy! Turned out, 30 different foods each month was a breeze. And I should have known that something was off! Because the more I continued to investigate and learn even more about gut health, the more I came across information that showed the healthiest groups of people eat a variety of 30+ weekly...So there was only one thing to do, update this post and clarify weekly instead of monthly. And it turns out, that it really does not take that much extra planning to eat 30+ in 7 days!

This is not about how much food, or how many calories or even about the flavor. 

It is more along the lines of how many different foods do you eat each week. As in how many different seeds, nuts, whole grains, fruits and vegetables, are on your plate each week. I thought I was doing fairly well, when I started out, but when I completed my first inventory, Man O Mister, was I surprised...and as a further note to clarify, meat and dairy do not count. Not because they are not important, (because they are) but rather it is about the special nutrition and fiber that seeds, nuts, fruits, vegetables along with whole grains add to our overall health. On our plates, served for our meals. 

But before we go any further, remember this is general (but really good!) information and we all eat for our own personal satisfaction, health needs or concerns, as well as habit. I know I sure did. But taking a moment to actually write down the foods eaten on a regular basis, clearly will show you one of two things. Either how diverse your choices are or how limited your weekly/monthly variety actually is. And as a additional  note, I found that due to my shopping habits, what went on our table was fairly limited...

If this was as simple as eating a potato prepared in my favorite way, 

30 times a week, I would be the winner! But this is completely new for me and a bit different. And it is more complex than the five a day for good health campaign that came out a decade or more ago. This is about diversity in your food choices. And to help you add the right nutrition to your body and the fiber fuel needed by your colon. I know, I know, colon is not a pretty word and probably not one you have seen in a food blogger's post of late, but I had no choice. Because what goes in, determines, what comes out. And let's be honest, the out part is just as important as the in part. 

After years, decades really of poor gut health including bleeding ulcers, 

it was time to face the music and admit, I didn't know how to dance very well for gut health. Oh I knew how to cook a delicious meal, and I am fairly proficient at putting flavors together. And I have a basic understanding of nutrition. But after completing my inventory list, I am now putting in more of an effort to include as much variety as needed by, dare I say it again, the colon. Which always begins in the gut. And in all honesty, without that particular item functioning in tip top shape, life just gets a little bit uncomfortable. And who wants that?

Currently I am also enjoying a low histamine eating plan. Why? 

Well when the gut becomes too ill, it begins to not function as intended. And often the first thing you notice is that those foods that are really good for us, become almost impossible to digest. Notice I did not say eat. Because the truth is, eating is no problem what so ever. But digesting can be! And incomplete digestion brings about other issues, like histamine overload. With that said, my list of 30+ might be a bit different than yours, as many seeds, nuts, fruits, vegetables and whole grains are in fact, high histamine. Everyone completing a variety inventory will have a specific list of foods for their own individual needs. Making each list customized for each person that takes a moment to write down what they eat. 

What I did to help me reach my 30+ each week was to set up a note page on my phone. 

When I include another food from the list, I make a note of it. In addition I have a 30+ Staples list of foods to choose from. I can pull my phone out on grocery day and use the 30+ Staples list when I shop, making sure to get a good variety of food, instead of the same old shopping cart of basic produce. Also our garden will provide many of the items on the list as the growing season progresses. Lastly do remember this is 30+, so if you eat 35 or even 40 different foods each week, even better! 

For those that would like here is a copy of my, 

Low Histamine 30+ Pantry Inventory list. 

Dry Goods: (these are on hand in our pantry, based on season)

Chia Seeds

Basil Seeds

Pumpkin Seeds

Flax Seeds

Coconut

Almonds

Pecans

Pistachios

Macadamia nuts

Grape Juice

Apple Juice

Pomegranate Juice

Herbal Teas, including mint, chamomile, tarragon

Nectarines

Grapes

Peaches fresh or canned in juice

Pears, fresh or canned in juice

Brown rice. 

Quinoa

Barley

Herbs and Spices are also important for nutrition

Frozen and/or Fresh Produce: (frozen is often bought in bulk bi-monthly)

Broccoli

Cauliflower

Corn

Beets

Green Beans

Peas

Roasted Radish and Radish Tops from the garden

Blueberries

Blackberries

Raspberries

Parsley

Cilantro

Jicama

Parsnips

Rutabagas

Beets with Greens

Standard Staples on Hand: (this is our basic grocery cart when shopping)

Cabbage

Carrots

Apples

Celery

Onions

Garlic

Mushrooms

Potatoes

Sweet Potatoes

Cucumbers

Green Onions

Zucchini

To help eliminate food waste, the more delicate items (mushrooms and zucchini) are consumed first with hardier vegetables (cabbage carrots etc.) that store longer, used later in the week. Also chopped fresh herbs are wonderful on soups, stews or freshly cooked vegetables. 

Obviously if I was not eating a Low Histamine food plan, 

I would add a lot more items to my list such as, walnuts, cashews, avocados, cherries, kiwi, pineapple, bananas, tomatoes, and so much more! Also keep in mind my 30+ will be different (low histamine eating aside) from anyone else due to preference, availability, as well as the food budget at this time, etc. For many a medical condition may put a limit on personal food choices. And just like yours, my list may change from season to season. Or because I cam across a Farmer's Market and stocked up. But a variety of different foods is the easiest way we can all make our health a priority and a little easier to manage. Plus what a great time to try new foods. 

How about you? 

Have you ever completed a food inventory? If so, what would your list include?

This post updated 05.19.2026

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