how many different plant-based foods should you eat in a week?

Andrew Huberman and his guest, Justin Sonnenburg, suggest focusing on a high-fiber, plant-based diet. Increasing the variety of plant-based fibers, such as whole grains, legumes, vegetables, and nuts, is emphasized for overall health benefits. They advocate doubling fiber intake from 15-20 grams per day to over 40 grams per day 1.

A high-fiber, plant-based diet can streamline nutrient intake, reduce the need for strict dietary rules, and help avoid excess animal-based fats and proteins 2. In simpler terms, aim for a diverse intake of plant-based foods throughout the week to enhance fiber consumption and sustain overall health.

Justin Sonnenburg suggests consuming a variety of plant-based fibers each week to promote gut health and reduce inflammation. Specifically, during a discussion on the Huberman Lab, he highlights the benefits of high-fiber diets, even if their effects can vary individually. The aim should be to increase fiber intake significantly, ideally doubling it from common levels, to over 40 grams per day from diverse sources like whole grains, legumes, vegetables, and nuts. This variety helps enhance microbiota diversity and improve overall health 1.

Good sources of diverse fibers include a variety of plant-based foods. Here are some key sources 1 2:

1. Fruits and Vegetables: Apples, berries, broccoli, and leafy greens.
2. Whole Grains: Oats, brown rice, barley, and quinoa.
3. Legumes: Beans, lentils, and chickpeas.
4. Nuts and Seeds: Almonds, flaxseeds, and chia seeds.
5. Fermented Foods: Sauerkraut, kimchi, kvass, and low-sugar kombucha.

Including a wide variety of these fibers can help promote gut health and overall well-being 3.