Want Better Digestion, Energy, and Skin? Eat More Plants.
A deep dive into fiber, plant diversity, and simple ways to upgrade your meals—plus a fun challenge + giveaway.
There are a million and one reasons to love plants. They are vibrant and flavorful, with so many distinct textures and endless preparations. From crunchy cucumbers to buttery lettuces, roasted roots to fresh herbs, and in-season strawberries and stone fruit, plants make up the most exciting part of any meal.
And from a nutrition perspective, plants deliver big time. We’re talking fiber (hi, gut health), antioxidants, phytonutrients, vitamins, minerals—the list goes on.
Eating more plants (both quantity and diversity) is a game changer for your health. And today we’re gettin into it to help motivate you to increase your plant intake while making it easier and more enjoyable. I’ve also included a PDF with five of my go-to salad dressings because I just can’t help myself (but you have to read all the way to the bottom for that!).
This post is free. I’m committed to offering low cost nutrition information via this platform, but if you’d like to support my work (and your health) here are two things you can do:
1. Join the 30 Plant Challenge (yes, there’s a prize!). Eat 30 different plant foods in a week. That includes fruits, vegetables, nuts, seeds, legumes, and herbs.
Why? Every plant has it’s own mix of vitamins, minerals, antioxidants, and more, so more variety = more nutrition.
Before you get overwhelmed, hear me out:
Yellow onion, red onion, and shallot = different.
Butter lettuce, arugula, little gems, romaine, baby kale = also different.
Basil, cilantro, dill, mint, parsley? That’s five more.
Don’t forget chickpeas, lentils, navy beans, sesame seeds, almonds, cashews, chia, and hemp seeds.
The prize? In addition to feeling vibrant and amazing, I’m giving away a 1:1 session to one plant-lover who completes the challenge.
To enter: share your list on Substack Notes, the group chat (paid subscribers), or Instagram (don’t forget to tag me: @mia_rigden). Winner will be chosen Monday, June 16—so you have time to enter twice!
2. Become a paid subscriber. You’ll get exclusive content, live talks (June is all about fiber!), the group chat, and five easy, healthy, plant-forward dinner recipes every Sunday. Here’s how to upgrade:
Fiber Gets It Done!
I know not everyone reads to the end (you should, but I get it), so let’s start with what matters most: fiber.
Fiber is one of the most underrated (and under-consumed) nutrients. Full stop. And you cannot meet your fiber goals without plants. Here are just a few of fiber’s incredible benefits:
Digestion: Keeps things moving, supports regularity
Gut health: Feeds good bacteria = better immunity, mood, and metabolism
Blood sugar balance: Slows glucose absorption, reduces energy crashes
Lower cholesterol: Binds to excess cholesterol and helps remove it
Hormone balance: Helps clear excess estrogen—key for perimenopause
Satiety + weight support: Keeps you fuller, longer
Detox pathways: Acts like a broom for waste, toxins, and hormone byproducts
Skin health: By supporting detox + hormones, it helps reduce skin flare-ups
How much fiber should you eat?
I recommend 35–50 grams per day. If you’re not there yet, increase slowly by ~5g every few days to avoid any digestive drama.
You can hit your fiber goals by eating plants at every meal, but upgrading with legumes, chia, or basil seeds helps, too. No supplements required.
Quick Reminder: You can eat a lot of plants and still hit your protein goals. If you’ve already dialed in your protein intake—bravo! This is your invitation to shift your focus to fiber.
In addition to fiber, plants provide so much nutrition. Their distinct colors and flavor profiles actually hint at their nutrient properties. Nature is pretty insane.
Orange-hued plants like sweet potatoes, carrots, and apricots are high in beta-carotene, a precursor to vitamin A that supports immune function, skin health, and vision.
Deep purple and blue plants like blueberries, purple cabbage, and eggplant are rich in anthocyanins, powerful antioxidants that support brain health, reduce inflammation, and protect against oxidative stress.
Red plants like tomatoes, strawberries, and watermelon often contain lycopene, linked to heart health and skin protection, as well as vitamin C.
Dark leafy greens like kale, chard, and spinach are packed with folate, magnesium, vitamin K, and chlorophyll—nutrients that support detox, bone health, and cellular function.
Yellow plants like bell peppers, summer squash, and mangoes are typically rich in vitamin C, flavonoids, and carotenoids, which help with immune health and collagen production.
White and tan plants like garlic, onions, cauliflower, and mushrooms contain allicin, quercetin, and other compounds that support immune health, gut function, and even hormone metabolism.
Flavor can be a clue, too:
Bitter greens (arugula, dandelion, radicchio) often support digestion and liver detoxification.
Sour fruits (citrus, berries) are high in vitamin C and polyphenols.
Umami-rich plants like mushrooms, seaweed, and tomatoes often indicate minerals and amino acid compounds that support satiety and immune function.
The more color and flavor you invite onto your plate, the more nutrients you bring into your body. It’s not just about eating more plants—it’s about eating a variety of them.
Easy Ways to Eat More Plants. I promise you, it’s not that difficult.
Cut crudités. Yes, this contradicts a later point, but it works. Wash and prep cucumbers, carrots, snap peas, whatever you like so they’re easy to grab.
Roast veggie medley. Pick 5+ seasonal veggies. Chop, toss with olive oil and salt, roast at 425° for ~30 min. Done.
Fresh herbs on everything. They boost flavor and make everything more nutritious.
Join a CSA or shop your local farmers market. You’ll eat seasonally, support local growers, and probably try a few new-to-you veggies. Don’t be afraid to ask the farmer (or me!) how to cook something.
DIY salad greens. Buy multiple heads of lettuce, wash and store them together (I use a colander or produce bag). Add herbs for extra dimension—mint and dill are my favorites.
Make a batch of beans for the week. I love to keep cooked French lentils in the fridge all week. 1 cup = 16g fiber + 18g protein (!).
Order the veg. When dining out, try something new. A unique vegetable dish might become your next favorite way to prep it at home.
Build a little seed mix. Hemp, sesame, chia, flax—sprinkle on everything.
How to keep your produce fresh. Because I know you don’t have time to grocery shop every day.
Treat herbs like flowers: trim stems + store in a jar of water in the fridge
Wrap greens in a damp paper towel to prevent wilting
Leave husks on corn until ready to cook
Don’t wash everything at once (moisture = rot). Wash half now, half later.
Stand asparagus + scallions upright in water—they’ll last a week
Keep tomatoes out of the fridge
Store ethylene producers (bananas, apples, avocados) away from berries and greens to slow spoilage
A few accessories for your plant life. From pretty bowls to salad servers, glass storage jars and herb keepers.
Round Glass Storage Containers | Staub 12” Grill Pan | Herb/Produce Keepers | Green Checked Salad Servers | Cotton Mesh Produce Bags | East Fork Pottery Yuzu Bowl | Salad Dressing Shaker | Lettuce Grow Farmstand | Honeycomb Bowl Covers | Produce Savers | Square Glass Storage Containers | Footed Fruit Bowl | Stainless Vegetable Peeler
Salad dressing 101. A green salad is truly the way to my heart. I often judge a restaurant by the way they treat greens—perfectly-dressed quality greens are an insanely delicious complement to any meal. When this level of skill and thoughtfulness shines with the simplest of dishes, I know I’m in good hands.
Now you can bring that energy home. Some of these dressings (like carrot-ginger and tahini-sesame) do double duty—they work beautifully on salads and as veggie dips.
And with that, you officially have all the tools you need to eat 30 different plants per week. I cannot wait to see your lists!!! xx
Mia! Love all of these great insights on the value that different fruits & veg have to offer. Thank goodness it’s summer time which means we can load up on all the colorful and delicious produce.
This is a really helpful post! thank you so much for the salad dressing recipes. I was getting very tired of my home made vinaigrette recipe. I will try these!