Don’t Eat on Repeat
Why Dietary Diversity Might Be the Healthiest Thing You’re Not Thinking About
When we talk about nutrition, the conversation usually centers around what to eat. For example, you may be focused on low-carb vs. high-fat, Mediterranean vs. paleo, organic vs. conventional, etc. But there's a vital aspect of healthy eating that often gets overlooked: DIETARY DIVERSITY.
If you’ve been eating the same “healthy” meals on repeat (spinach, chicken, brown rice) your gut may be stuck in a rut. And that can have real consequences, not just for digestion, but for mood, aging, immunity, and more.
Let’s dig into why diversity on your plate is a powerful driver of wellness, and what you can do about it.
The Problem: We Eat Fewer Foods Than Ever Before
Our ancestors consumed an estimated 3,000 species of plants. Today, most of us eat fewer than 200, and many Americans regularly consume only 20–30 plant foods total.
Industrialized agriculture, convenience foods, and even well-intentioned “clean eating” habits have created what scientists call a monoculture diet, which is low in variety and high in repetition.
The result? A gut microbiome that lacks resilience and adaptability.
Why Your Microbiome Cares About Variety
Your gut is home to trillions of microorganisms (bacteria, fungi, viruses) that influence everything from immune function to brain health. And just like a rainforest, your microbiome thrives on biodiversity.
Each unique food, especially whole, plant-based foods, contains a different mix of fibers, polyphenols, and nutrients that “feed” different strains of gut bacteria. The more variety, the more niches you fill, and the more balanced your microbiome becomes.
A diverse microbiome is associated with:
Better digestion and nutrient absorption
Reduced risk of chronic disease
Lower inflammation
Improved mood and cognition
Stronger immune response
On the flip side, a narrow, repetitive diet limits microbial variety, which leads to what researchers call gut dysbiosis (AKA leaky gut), a state linked to everything from allergies and autoimmune conditions to anxiety and obesity.
The Evidence: What the Research Says
Several compelling studies have linked dietary diversity to significant health benefits:
Mental Health: People who eat a wider variety of plant foods report less depression and anxiety, and better cognitive function. One study showed a clear correlation between greater botanical diversity and reduced DNA oxidation - a marker of cellular aging.
Focus & Brain Function: More diverse diets are associated with better visual and auditory sustained attention - critical for maintaining focus and processing information.
Childhood Immunity: Introducing a diverse array of whole foods early in life can reduce the risk of allergic diseases in children. Even picky eaters benefit from repeated exposure - just keep offering!
Healthy Aging: Older adults with more varied diets experience better physical performance, stronger grip strength, fewer falls, and better nutritional status.
It’s Not Just Quantity…It’s Quality and Diversity
Eating more veggies is a great start. But it's not just about hitting 5+ servings a day, it’s about how many different kinds of whole foods you’re consuming.
✔ Two people might eat the same number of servings, but one eats five different vegetables while the other eats five servings of broccoli. The first person reaps far greater benefits.
A landmark study found that people who consumed 18 different botanical families per week had significantly lower levels of oxidative stress than those who consumed just five - even with the same number of servings!
Three Principles for a More Diverse Diet
You don’t need to overhaul your pantry overnight. Instead, apply these 3 simple principles:
Color
Aim for a variety of colors on your plate. Different pigments often signal different nutrients and plant compounds.
Creativity
Try new recipes, switch up your grocery list, and play with herbs and spices from different cultures.
Diversity
Make it a goal to eat 30–50 unique plant-based foods per week. This includes vegetables, fruits, nuts, seeds, herbs, legumes, and whole grains.
Bonus Tip:
Keep a diversity tracker on your fridge or inside your planner to make it fun. Many clients are surprised how quickly they hit 30 once they start paying attention. (You don’t have to eat a lot of each food, a small amount goes a long way!)
What Happens When You Diversify?
Within one week, many people notice:
Better bowel regularity
Less bloating or discomfort
Improved energy
Subtle changes in mood or sleep
But the biggest benefits happen with consistency. The more you nourish your gut’s microbial ecosystem, the stronger your foundation for long-term health.
Final Thoughts: Don’t Go It Alone
If you’ve been stuck in a food rut or unsure where to start, you’re not alone. The good news? You don’t have to overhaul everything. Small, intentional shifts can have a big impact, especially when you have someone to help guide the process.
As a Functional Medicine Health Coach, I help clients build personalized, doable strategies to bring more color, creativity, and diversity to the plate, without feeling overwhelmed or restricted.
I would love to partner with you on your journey to real health BOOK a Session with me or sign up below to receive emails with helpful tips, recipes, and news.
Your gut will thank you. 💚
P.S. What’s one new food you can try this week?