vegetables – Backyard Vitality

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

1 min read | Author - Backyard Vitality

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.

Fruits and Veggies Aren’t What They Used to Be—But There Are Options

1 min read | Author - Backyard Vitality

You’ve heard “eat your fruits and vegetables” your whole life—but what if they’re not as nutritious as they used to be? Turns out, they aren’t. Studies show that key nutrients like protein, calcium, iron, and riboflavin have declined in produce since the 1950s. In fact, one study found a 38% drop in riboflavin alone across 43 different crops.

So, what happened? A big culprit is soil health. Over-farming, synthetic fertilizers, and monocropping have stripped our soil of essential nutrients. And when the soil suffers, so do the plants growing in it. Modern crops are also often bred for speed, yield, and pest resistance—not nutrition. Even how produce is harvested, stored, and transported can degrade sensitive vitamins like C.

But here’s the good news: You don’t have to give up on fruits and veggies. Experts still stress their importance—they remain one of the best sources of vitamins, fiber, and antioxidants. You can boost your intake by choosing heirloom or organic varieties, buying local and seasonal when possible, and mixing up your choices to get a wider range of nutrients.

And here’s a powerful step you can take: grow your own produce—even if it’s just in containers on a balcony or patio.

Growing your own food gives you control over soil quality and harvest time, meaning you get peak nutrients and flavor. Plus, gardening connects you to your food, reduces stress, encourages healthy eating, and even gives you a mini workout. Start small with herbs, cherry tomatoes, lettuce, or peppers—they grow well in pots and thrive in small spaces.

You don’t need a farm to make a difference. A few pots, some sunshine, and a little care can bring big benefits—to your plate, your health, and the planet.

Best Veggies to Grow in Raised Beds

4 min read | Author - Mary Ellen Ellis

A raised bed is a great way to start a vegetable garden. It allows you to create the perfect environment for your veggies, with just the right soil mix and good drainage. You can generally grow any vegetables in this way, but some are superstar producers in a raised bed.

9 Seeds Everyone Should Grow and Store in Case of a Global Emergency

6 min read | Author - Susan Patterson

Have you ever watched a squirrel and noticed how it spends its day? Squirrels are food gatherers and hoarders. They are driven by instinct towards the habitual gathering and storing of food. Their days are spent briskly skirting from one nut to another.

Secretly Poisonous Plants We Eat all the Time

5 min read | Author - Susan Patterson

While health experts recommend eating more fresh, natural foods, some are best left alone. Many plants are not here for our benefit but to protect themselves from predators. That’s why some plants have developed chemical weapons to avoid being eaten. Surprisingly, our daily diets contain several of these potentially-toxic plants, which humankind has figured out how to eat safely. Be warned, some of your favorites could be on this list! Here are 11 secretly poisonous plants that we eat all the time.

7 Ways to Feed Your Backyard Chickens for Free

5 min read | Author - Susan Patterson

You got backyard chickens to become more self-reliant – because isn’t growing your own food supposed to save you money? Unfortunately, those backyard chickens can quickly become an expensive hobby. Plus, if you’re relying on store-bought feed to keep your little egg farm running, then you’re still tied to mainstream supply chains.

Asparagus and Sandy Soil, a Perfect Match

3 min read | Author - Susan Patterson

Asparagus (Asparagus officinalis) is a perennial flowering plant whose young shoots are used as a delicious spring vegetable. If you love to roast tender spears tossed with olive oil and seasonings, perhaps it is time to grow some of your own. Although it takes a while for asparagus crops to take off, there is nothing like the taste of these homegrown, green spears.

Love Eggplant? Here’s How to Grow, Harvest, and Store It

4 min read | Author - Katherine Marko

Eggplant, also known as aubergine or brinjal, is a favorite in Mediterranean cuisine. Additionally, it’s low-calorie, provides fiber and nutrients, and makes an excellent grilling vegetable. However, eggplant can be tricky to grow. Nevertheless, with these tips, you’ll be harvesting your eggplant just in time for your favorite Italian feast. If you love eggplant, there’s no reason why you can’t make it the star of your garden. Here’s how to grow, harvest, and store it!

Everything You Might Not Know About Growing Perfect Peppers

3 min read | Author - Susan Patterson

Peppers are a wonderful addition to any home garden, and there are many varieties to choose from, ranging from super hot to sweet and everything in between. No matter how you like them, there is a pepper for you. Growing the perfect pepper plant is not as easy as simply plopping a young seedling into the ground and walking away! However, if you pay attention to a few things that peppers really love, you will be in luck, and your plants should produce an abundance of pepper for you to enjoy.

5 Ways to Create a Beautiful Edible Garden

4 min read | Author - Susan Patterson

There has long been an incorrect assumption in the garden community that ornamental plants are the only ones that can look good, while vegetables and fruits are strictly for practical purposes. Essentially the opposite of a mullet, gardens are viewed as “party in the front, business in the back”. Not everyone is lucky enough to have a large front yard for flowers and ornamental purposes and a spacious backyard that can be reserved for edible crops, however. And some people feel like they have to choose one or the other…practicaltiy or beauty. Thankfully, recent breakthroughs have turned this misconception on its head, and a new practice is rising in popularity…edible landscaping.

20 Fruits And Vegetables You Can Grow In Containers

6 min read | Author - Katherine Marko

One thing this pandemic has taught us is that we rely too heavily on modern supply chains for food. What happens if grocery stores run out of food? The solution is simple; grow your own. In a not too distant future, growing vegetables and fruits in containers could be a necessity. And you don’t have to live in the country. Today, urban and rural gardeners alike rely on patios, balconies, rooftops, alleyways, or whatever space is available to grow their produce. Here’s a list of some of the best fruits and veggies you can grow in containers.