How diverse is your plate?

1. Roughly how many different plant foods do you eat in a typical week? 30 or more 20 to 29 10 to 19 Under 10

Why we ask: The American Gut Project found people eating 30+ distinct plants a week carried markedly more diverse microbiomes than those under 10.

2. How often do legumes — beans, lentils, chickpeas — show up on your plate? Most days A few times a week Occasionally Rarely or never

Why we ask: Legumes are among the densest sources of the fermentable fiber your microbes turn into short-chain fatty acids.

3. Whole grains or refined? Mostly whole A mix Mostly refined

Why we ask: Refining strips the fiber that reaches your colon — the part your microbes actually eat.

4. How many different colours are on your plate across a day? Four or more Two or three Mostly one

Why we ask: Colour tracks polyphenol classes, and different polyphenols feed different microbes.

5. Nuts and seeds? Daily Weekly Rarely

Why we ask: An easy diversity multiplier — each variety counts separately toward your weekly plant count.

6. When you add more fiber, what happens? I'm comfortable Some gas that settles within days Bloating that puts me off trying

Why we ask: Tolerance tells you how fast to move, not whether to move. Discomfort usually means too much, too soon.