The Power of Fibre: Why 30 Plants a Week Can Transform Your Health – Group Talk – Week Commencing 16th February 2026.

“Put your hand up if you think fibre is just about going to the toilet.”

Today I want to show you why fibre is actually one of the most powerful tools for weight loss, gut health, energy, mood, and long-term disease prevention — and how eating 30 different plants a week can transform your health.

What Is Fibre & Why Does It Matter?

Fibre is the part of plant foods that we can’t digest — but our gut bacteria can.

There are two main types:

• Soluble fibre – forms a gel, slows digestion, helps cholesterol and blood sugar.

• Insoluble fibre – adds bulk, keeps things moving.

But here’s the exciting part…

Fibre feeds your gut microbiome — the trillions of bacteria living in your digestive system.

These bacteria influence:

• Hunger hormones

• Fat storage

• Inflammation

• Mood

• Immunity

Your gut is like a garden.

Fibre = fertiliser.

More variety = healthier ecosystem.

“How many portions of fruit and vegetables do you think you eat in a typical day?”

“And how many different plant foods do you think you eat in a week?”

Most people repeat the same 5–10 foods.

The 30 Plants a Week Idea

This comes from research such as the American Gut Project, led by researchers at the University of California, San Diego, which showed:

People who ate 30 or more different plant foods per week had significantly more diverse gut bacteria than those eating 10 or fewer.

And diversity = resilience, better metabolism, and better weight regulation.

Why Fibre Helps with Weight Loss

1️⃣ Keeps You Fuller for Longer

Fibre slows digestion and reduces hunger spikes.

2️⃣ Reduces Cravings

Stable blood sugar = fewer energy crashes.

3️⃣ Feeds “Good” Gut Bacteria

Some gut bacteria are linked to healthier body weight.

4️⃣ Lowers Calorie Density

Plant foods tend to be more filling per calorie.

“When do you struggle most with cravings?”

(link back to blood sugar and fibre)

What Counts Toward 30 Plants?

It’s not just fruit and veg!

✅ Vegetables

✅ Fruit

✅ Beans & lentils

✅ Wholegrains

✅ Nuts & seeds

✅ Herbs & spices

(Dark chocolate - 70%+ cocoa)

Even:

• Red onion and white onion = 2 plants

• Almonds and cashews = 2 plants

• Basil and parsley = 2 plants

“How many plants could you add this week without completely changing your diet?”

• What plant-based foods did you eat yesterday?

• How many different plants was that?

“Imagine if every week you simply added 3 new plants. In 2 months, you’d be over 30.”

Easy Ways to Increase Plant Variety:

• Add seeds to breakfast (chia, flax, pumpkin).

• Swap white carbs for wholegrains.

• Add mixed beans to meals.

• Try one new vegetable each week.

• Use herbs and spices generously.

• Choose mixed salads instead of single-leaf.

Small additions make a big difference.

“Weight loss isn’t just about eating less.

It’s about nourishing your body properly.”

When you focus on:

• Adding fibre

• Increasing plant diversity

• Feeding your gut

Your body often regulates appetite more naturally.

Resources: ChatGPT