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Why Your Gut Wants You to Eat 30 Plants a Week—And How to Make It Easy

Nutrition experts are increasingly recommending that people eat at least 30 different plant-based foods each week—and for good reason. This variety isn’t just about checking off a list; it’s about feeding your gut microbiome, the vast community of trillions of microbes living in your digestive tract. A more diverse gut microbiome is linked to better digestion, stronger immunity, reduced inflammation, and improved mental health.

This idea was backed by the British and American Gut Project, which found that people who ate 30 or more plant types weekly had more varied and resilient gut bacteria than those who consumed fewer than 10. That’s because different plants offer different types of fiber and polyphenols, which act as fuel for different strains of beneficial microbes.

Dietitian Dr. Megan Rossi explains that every unique plant counts—fruits, vegetables, grains, legumes, nuts, seeds, herbs, and even spices. The goal is to create a broad menu of “microbe food” to help good bacteria thrive.

Reaching the 30-plant goal may sound daunting, but small changes make a big difference. Add a handful of mixed seeds to your oatmeal, toss several vegetables into a stir-fry, or keep a variety of frozen produce on hand. Herbs like basil, parsley, or mint can also count toward your total.

In addition to gut health, a more plant-diverse diet can support your immune system and reduce the risk of chronic diseases. It also tends to be more flavorful, colorful, and satisfying.

The bottom line? The more plant variety you include in your meals, the better your gut—and overall health—will be. It’s not about perfection but about giving your microbiome a rich, diverse buffet to work with each week.

From Limes to Crime: $2.4M Meth Bust in Produce Shipment

Border officials made a shocking discovery when they found $2.4 million worth of meth hidden inside a shipment of Persian limes at the Pharr International Bridge. The illicit cargo—960 packages totaling nearly 270 pounds—was intercepted by U.S. Customs and Border Protection (CBP) on March 7.

“Our CBP officers continue to safeguard America’s border by keeping harmful narcotics off our streets,” said Port Director Carlos Rodriguez. The shipment, arriving from Mexico, was flagged for a closer look using nonintrusive inspection equipment and a canine team—leading to the massive drug seizure. Homeland Security Investigations has launched a criminal probe.

Not the First Strange Grocery Find

This isn’t the only bizarre bust at grocery distribution points:

From fake avocados to lime-packed meth, smugglers keep getting creative—but border agents are staying one step ahead.

 -Avocado Surprise – Cocaine disguised as avocado pits was discovered in a shipment to Spain.
Banana Smuggling Gone Wrong – In Germany, unsuspecting grocery store workers found cocaine bricks hidden among bananas.
Onion Rings of Crime – The UK intercepted half a ton of heroin and meth wrapped inside onion sacks.

12 Tips to Keep Your Garden Harvest Fresh for Longer

Have you ever been so blessed by a massive harvest that you become overwhelmed? I know the feeling! Sometimes you just have so many fresh veggies that you become worried about using them all before they go bad. Believe me, this is a problem. However, you can turn your problem around if you follow these tips on preserving and keeping your harvest fresh for longer.

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7 Reasons You Never Want to Eat at a Salad Bar

A salad bar is the ultimate freedom in eating out. You get to choose just what you want on your healthy lunch or dinner. And the options are better than ever; your choice of lettuces and greens, shiny cherry tomatoes, hard-boiled eggs, peppers, cheeses, seeds, nuts, and the list goes on.

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