boost your gut health

with edggies veggies and beny yogurt 

What is the 30 Plant Challenge?

Research shows that eating 30 different veggies per week vs, say 10, results in more diverse gut microbes.

We're doing it because good gut health:

• 70% of immune cells reside in your gut
• boosts your mood
• helps with hormone regulation
• contributes to longevity and better performance all round

Why are plants so good for our guts?

This is because plants contain substances called prebiotics, which provide fuel for your “good” gut bugs.

The prebiotics in plants include different types of fiber and other carbohydrates, as well as chemicals called polyphenols.

Polyphenols are responsible for the colors of many plants, and they also have antioxidant and anti-inflammatory properties.

How to get it done

We're going to eat one cup of each of 30 plants across:

• veggies
• fruits
• nuts and seeds
• whole grains
• legumes

I know, 30 plants sounds expensive and difficult, but when you remember that rice, nuts, seeds, fruits, beans, and veggies all count as plants, things get easier. you probably have a lot of this stuff in your pantry already! to make it even easier, we’ve set up a sample menu, shopping list, and veggie tracker to ensure you work eat all of your veggies this week (at our link in bio). for the menu, we’ve included dishes for all kinds of diets that are easy to subsitute with food you have like yogurt bowls, smoothies, soups, grain bowls alonside viral recipes from chef Thomas Straker and the crispy rice salad from Kale Junkie.

The goal is that after the week is over, that you are feeling energized (and regular), ready to take on the week ahead and with an understanding of how EASY it can be to eat right.

Here are your tools:

30 Plant Challenge Guide - duplicate the guide to edit the table on canva

iCloud Tracker - if you prefer to use your iPhone

More tips on how to increase the variety of plants you eat

• Shelf stable veggies: Even if your fridge is full of fresh produce, keep your pantry stocked with dried veggies like edggies, canned beans, and frozen fruit. These are perfect backups for busy days.
• Supercharge your salads: Add a satisfying crunch with nuts or seeds, and liven things up with apple slices or shaved radishes. Herbs bring flavor, and protein-packed add-ins like beans or tofu can make your salad more nourishing and complete.
• Liven up your yogurt: Plain live yogurt or kefir is great for gut health, but not all are created equal. Try Beny Yogurt, a probiotic-rich yogurt with live cultures that rival the benefits of a supplement. Top it with nuts, seeds, or berries to take it to the next level.
• Embrace beans: Beans aren’t just for chili! Try them blended into dips, tossed in salads, or used instead of meat in your favorite recipes. Bonus points for mixing two or three varieties in one dish.
• Try Edggies Veggies: These flavor-neutral veggie sprinkles are made with nothing but air-dried greens like kale, and are the perfect way to sneak more plants into your day. Just sprinkle on whatever you're already eating—soups, salads, pasta, smoothies, you name it.
• Add hidden greens: Leafy greens like edggies kale sprinkles, fresh spinach or shredded cabbage disappear beautifully into stir-fries, stews, and dhals. A quick way to boost the plant count without changing the flavor or texture too much.
• Be snack savvy: Ditch the chips and candy. Keep snackable options like mixed nuts, fresh berries, or sliced veggies on hand for quick, satisfying fuel between meals.
• Meatless Mondays: A weekly reminder to center your meals around plants. It’s a great habit—and an even better excuse to experiment with new flavors and dishes.

Have any other questions? let us know below!