Discover the Power of Real Food
What if one simple, joyful shift could change the way you feel — inside and out?
The Roots & Wings 7 Days, 30 Plants Challenge is your invitation to reconnect with real food, nourish your body with variety, and rediscover what balance feels like in everyday life.
This isn’t a cleanse or a competition.
It’s a curious exploration — one plant at a time.
What Inspired This Challenge
Several years ago, as I prepared for my stem cell transplant, I came across an article that really stuck with me. It explained that patients with strong gut health often fared better during treatment and tolerated the transplant process more smoothly.
That bit of information lit a spark in me. I couldn’t control everything about what was ahead, but I could take steps to support my body the best I could. So, I set out on a mission to get my gut in the healthiest shape possible — one bite at a time.
Even though the transplant was hard (and that’s putting it lightly), I was later told that I handled it well. At the time, I wasn’t so sure — it sure didn’t feel like I was doing well! But looking back, I can see how the care I gave my body before and during that season made a difference.
That experience taught me something I’ve never forgotten:
We can’t always choose our trials, but we can choose how we nourish and strengthen ourselves to face them.
Building a healthy gut and immune system isn’t just about digestion — it’s about resilience. It’s about giving your body the tools it needs to recover, adapt, and keep showing up for the life you love.
That’s what this challenge is really about — taking small, intentional steps toward better health, using the power of real food to build a strong foundation from the inside out.
Where the 30 Plants Idea Comes From
This concept isn’t just a wellness trend — it’s backed by science.
The 30 Plants Challenge originated from the American Gut Project, a large citizen-science study launched in 2018. Researchers studied over 10,000 participants across the U.S., U.K., and Australia and discovered that people who ate 30 or more different types of plant-based foods per week had a more diverse gut microbiome.
Why does that matter?
A diverse microbiome is linked to:
Better digestion
Stronger immunity
Improved mental health
Lower risk of chronic disease
Simply put: the more plant variety you enjoy, the more you feed the beneficial bacteria that keep you well.
Why 30 Plants in 7 Days?
When you eat a wide variety of real foods — fruits, veggies, herbs, beans, grains, nuts, and seeds — you’re not just feeding yourself…
You’re feeding your gut microbiome, the foundation of your overall wellness.
Here’s what that means for you:
Better digestion and gut health – more plant diversity = happier gut bacteria
Natural energy – steady fuel from fiber and phytonutrients (not caffeine crashes)
Calmer mood and clearer mind – real food helps balance hormones and stress
Less inflammation – colorful plants are packed with antioxidants that soothe your system
A glow that starts from within – hydration and nutrients that support radiant skin
And the best part? You’ll notice a difference quickly.
How It Works
Aim to eat 30 different plant foods in 7 days.
Every plant counts — even herbs and spices.
Keep a simple list or use the Roots & Wings Tracker to check them off.
Mix things up — try new foods, revisit old favorites, and have fun with color and texture.
Celebrate curiosity over perfection.
Your First Step Toward Real Change
This simple challenge often becomes the aha moment for many Roots & Wings clients.
Once you feel what real food can do for your energy, digestion, and focus, you’ll understand why we start here in our 3-month Roots & Wings Wellness Journey.
If you enjoy this challenge and want personalized guidance, gentle accountability, and a deeper understanding of your body’s unique needs — let’s chat about what’s next.
Your first consultation is always free.
We’ll explore your goals, your lifestyle, and whether Roots & Wings Wellness is the right fit for you.
Send an email to: WellnessRootsandWings@gmail.com with “Wellness Consultation” in the subject line and we’ll talk!
Ready to Take the Challenge?
Download Your 7 Days, 30 Plants Tracker
and let’s get growing — one colorful bite at a time.
Roots & Wings Wellness at Pfanny’s Farm
Real Food. Real Life. Real Choices.