Bowls of plant-based food, fruits & vegetables such as chickpeas, tofu, guacamole, soup, and broccoli

The American Gut Project: Why You Should Eat 30+ Different Plants Per Week

Despite popular belief, not all bacteria are bad. In fact, we have trillions of bacteria throughout our gut and the rest of our body that are beneficial and even crucial for both our physical and mental health.

These bacteria are often referred to as “probiotics”; they are involved in digestion, immune function, sleep, energy production, hormone production, emotional regulation, mental stability, and more.

Representation of a stomach and a brain to show the gut brain connection and link between gut and mental health

The Importance of Having a Diverse Gut Microbiome  

With how many things our gut microbiome is directly involved in, it is essential that it contains a wide variety of different beneficial bacteria (probiotics). The more diverse our gut microbiome is, the better off we will be and the more systems in our body will function like they should. 

If we have a large diversity of species of beneficial bacteria in our system, we will be able to absorb vitamins and minerals effectively and digest our food at the proper rate. This will lead to optimal fitness, performance, and energy. 

We’ll also have optimal hormone regulation and neurotransmitter production (neurotransmitters are the chemicals that control our mood and mental state). Gut health is central to our mental health.  

But what helps these good bacteria grow? 

Tiny war - green army men going to battle

The Tiny War Between Good & Bad Gut Bacteria

Their is a constant war for dominance going on in our guts. We have many species of good and bad bacteria and fungi that fill our gut. Which side remains dominant is largely based on our diet. 

Bacteria and fungi use the food and chemicals we ingest as their fuel to grow and reproduce.

Many good, probiotic bacteria feed on different types of fiber that come from healthy foods like fruits, veggies, whole grains, nuts, seeds, and legumes. 

When we have a diet low in quality nutrition and beneficial, healthy foods like those above, bad bacteria and fungi are able to thrive and may overtake our good bacteria and wreak havoc in our gut, thereby causing stress in our guts and immune system and a breakdown of many other systems in our body. 

Foods that kill good bacteria and cause inflammation - leading to an advantage for bad bacteria and fungi - include processed foods, fast food, processed sugar, conventional dairy, hydrogenated vegetable oils, and environmental toxins and chemicals such as pesticides and herbicides.

When we have an overgrowth of bad bacteria or fungi, and not enough of the good bacteria and fungi, this can cause us to experience fatigue, brain fog, memory problems, chronic health problems, and mental health issues like anxiety and depression. 

If we want a healthy gut, and in turn a healthy body and brain, we need to consume many different plant-based, whole foods to grow our good bacteria so that they can take care of us. 


The American Gut Project: 30+ Plants Per Week

Prestigious, global research conducted by scientists of the American Gut Project discovered that there are significant increases in diversity of people’s good gut bacteria when they consume 30+ plants per week. (1)

The reason for this is that the good bacteria in our gut feed on fiber and many other micronutrients from plants. Different species require different types of fiber, vitamins, minerals, amino acids, etc. from different foods. When we eat a highly diverse diet that is rich in whole, fibrous, plant-based foods, our beneficial gut bacteria can grow and thrive. 

If we do not get a large variety, then many species may not be able to get the fuel they need to populate, and they could even die off. If this occurs, bad bacteria and fungi may get the upper hand. They can lead to a breakdown in digestion, cause excessive fat storage, inhibit neurotransmitter and hormone production, and cause us to crave junk foods high in bad fats and processed sugars. 


Ruvi 32 Pack

Ruvi Feeds Gut Microbes 26 Plants Per Week

When you subscribe to Ruvi, you’ll get four different flavors (Active, Clean, Boost, and Focus). Between all 4 flavors, you’ll be consuming 26 different fruits and veggies. If you drink a Ruvi per day, then you’ll get all 26 of these fruits and veggies every week. 

That only leaves you with 4 more plants to get into your diet to hit 30 each week. 

Four plants certainly sounds like a lot easier number to swallow than 30. (Get it? Swallow…)

When you drink Ruvi, you’ll experience an explosion of energy, vitality, performance, digestion, and an improvement in your mental health and mood. This is in large part because the 26 different fruits and veggies in Ruvi feed trillions of beneficial bacteria in your gut, growing probiotic populations so they can win the war in your gut against bad bacterial and fungal overgrowths like Candida and H. pylori.

By making this simple change to your diet by drinking a Ruvi every day, your health will thrive and you’ll feel young again. You’ll be energized, vibrant, and able to do all of the things you’ve been meaning to get around to, but have never had the energy or focus for. 

With Ruvi, the energy you’ve been craving will be yours, and it’s all because of the simple, yet profound impact of pure fruits and vegetables straight from nature. 

Subscribe to get 26 different plants per week and optimize your gut health.


  1. Big data from world's largest citizen science microbiome project serves food for thought. Science Daily.

The gut microbiome is the term used for the collection of all of the bacteria in our stomach, small intestine, large intestine, and colon.