Plant Points Unlock Gut Health

Are you hitting your 30 plants a week? Understanding plant points

The familiar "five-a-day" advice is getting a glow-up. Nowadays, health experts champion the benefits of aiming for 30 different plant-based foods each week. But what exactly counts, and why should we bother setting this target?

The science behind the target

The plant points idea isn't a fad; it has a solid scientific base. The American Gut Project, a vast research initiative, studied the relationship between our gut bacteria and overall health.

One key finding? People who consistently ate 30 or more different types of plants each week possessed the most diverse gut microbiomes – and those diverse microbiomes correlated directly with better health outcomes. That's where the 'magic' number of 30 points comes from.

So, what foods are we talking about?

Beneficial plants fall neatly into six familiar groups:

Wholegrains: Opt for brown rice, oats, quinoa, and the like over their refined counterparts.

Vegetables: Aim for a rainbow on your plate!

Fruit: Embrace all the delicious varieties available.

Legumes: Lentils, chickpeas, and beans are powerhouses of nutrition.

Nuts and seeds: These snackable delights offer healthy fats and protein.

Herbs and spices: Tiny but mighty!

Surprisingly, this list also includes coffee and dark chocolate (70% cocoa solids or higher) since they're both derived from seeds. Tofu, thanks to its soybean origins, also makes the cut.

The key is variety

This isn't about simply eating more plants; it's about diversity. Repeatedly eating the same plant doesn't offer additional benefits for your gut, as Dr Shireen Kassam, a professor, author and founder of Plant-Based Health Professionals UK, points out: "While many healthy foods offer a 'dose effect', where more is better (within reason), you can't simply keep counting the same plant towards your weekly point total."

Even different colours of the same fruit or vegetable are counted individually – that opens a whole new world of possibilities!

"The variety in colour comes from an array of plant chemicals," explains Catherine Rabess, a dietician and author of The 30 Plan. "Think of polyphenols as your gut's little bodyguards. They fight inflammation, protect against harmful invaders, and do wonders for your overall health. Eating a full spectrum of colourful plants maximizes your intake of these beneficial compounds."

What doesn't earn a plant point?

Plant points are dedicated to whole and minimally processed foods. Generally speaking, the more processing a food undergoes, the less beneficial it becomes for your overall health. So, while plant-based, not everything plant-derived qualifies.

"Anything that deviates too far from its whole food origins should be left off your points tally," says Rabess. "Processing frequently reduces or removes the naturally beneficial compounds. This doesn't mean processed foods are always unhealthy, but they won't contribute to your goal of 30."

Think of white bread and pasta; they use only the starchy interior of wheat grains, missing out on the fibre-rich goodness of the outer layers. Wholemeal versions, however, do qualify as they retain the entire grain.

Fruit juice is another example. While it sometimes counts towards your five-a-day, the lack of fibre means it won't contribute to your plant points.

How achievable is the 30-point goal?

Reaching 30 unique plant-based foods each week might seem like a stretch at first – but you'll likely be surprised. With a little planning and creativity, it's well within most people's reach.

Initially, those points might stack up quickly, but things tend to slow down if you rely on the same meals regularly. Maintain the momentum by varying how you use staples like lentils in stews, and always consider adding an extra side of vegetables to your dinner.

Mixed nuts, seeds, and dried fruits are ideal for snacking and adding flavour to meals, from breakfast bowls to salads and even desserts. Bulk purchases save money and allow for easy wins!

Other simple swaps can also boost plant variety. Try using brown rice, pasta, or bread some of the time instead of the usual white varieties.

Cost is a valid concern, but there are workarounds. Frozen mixed vegetable bags, tins of mixed bean salads, and colourful berry mixes are convenient, affordable, and score multiple points at once. Remember, fresh produce isn't the only route to success!

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Why focus on gut health?

"Your digestive system is hardly just about food breakdown – it's a powerhouse affecting many aspects of your wellbeing," Rabess emphasizes. "Enzymes in the gut help your body absorb nutrients and eliminate waste, and a happy gut also supports a strong immune system (70% of it resides there!), hormone balance, and even communicates with your brain."

Gut discomfort can manifest in obvious ways like bloating and cramps, but the signs can be subtler.

"Don't assume perfect gut health just because you lack obvious digestive issues," warns Megan Rossi, gut health scientist and popular author known as The Gut Health Doctor. "Our gut health influences everything from mental health to heart health. While we lack a simple gut health test, the best way to care for this vital organ is through the food we eat."

Why is a happy gut so important?

Think of your digestive system as a bustling internal metropolis. It's responsible for breaking down food into usable nutrients, eliminating waste products, and acting as a hub for the vast majority of your immune system, which impacts everything from your ability to fight off infections to your overall mood and energy levels. Additionally, your gut communicates directly with your brain, influencing hormone production and other essential functions.

While obvious symptoms like bloating, constipation, or stomach pain might indicate an unhappy gut, Megan Rossi, the renowned Gut Health Doctor, cautions us: "Don't assume you have a healthy gut simply because you don't have major digestive issues. Our gut health influences a surprising range of aspects beyond our stomachs, from our mental wellbeing to our risk of heart disease. Unfortunately, we don't have a single, easy assessment to check gut health, but one of the best things we can do is focus on nourishing those beneficial bacteria through the power of our diet."

So, how does achieving 30 plant points benefit your body beyond the gut? The concept is rooted in the power of diversity. Each type of plant contains a unique mix of fibre, vitamins, minerals, and those crucial polyphenols we mentioned earlier. These compounds have impressive antioxidant and anti-inflammatory properties, protecting cells from damage and reducing your risk of many chronic illnesses.

Simple Tips for a Diverse Diet

Eating a wide variety of plants ensures we get the fullest possible spectrum of these protective compounds. Think of it this way – targeting a wide range of foods is like giving your body a full toolkit to work with, boosting numerous aspects of your health well beyond your digestion. Research suggests that this 30-plant approach could reduce your risk of conditions ranging from heart disease and type 2 diabetes to some types of cancer.

So, how can you make racking up 30 points a bit easier each week? Small changes make a big difference. For example, try topping your usual breakfast cereal or porridge with a generous handful of mixed berries, plus some seeds for extra crunch and a nutritional boost. Lunch could be a colourful salad with beans or lentils mixed in for protein, accompanied by a handful of mixed nuts on the side. Bulk-cooking a hearty lentil or mixed bean stew gives you a base for multiple meals, allowing you to add different vegetables or toppings each time for extra plant points.

Don't underestimate the power of frozen or canned produce! They're budget-friendly, convenient, and score the same points as their fresh counterparts. Bulk-buying mixed bags of frozen vegetables or keeping a few cans of mixed bean salad in your cupboard can be real lifesavers on busy days. Snacks can be as simple as a piece of fruit or a handful of mixed nuts and dried fruit – those points add up faster than you think!

Boosting your plant points doesn't just help your gut. Researchers believe a diverse plant-focused diet can provide other benefits. Alongside a reduced risk of chronic diseases like heart disease and type 2 diabetes, this eating pattern might also:

Boost energy levels

A diet full of whole, nutrient-dense foods naturally provides stable energy throughout the day, avoiding the highs and crashes associated with overly-processed options.

Enhance mood

The strong link between gut health and mental wellbeing means a happy gut often translates to more stable moods and reduced anxiety.

Support healthy weight management

The high fibre content found in plants promotes feelings of fullness, reducing overeating.

Improve skin health

The antioxidants and anti-inflammatory compounds in colourful plants protect skin cells from damage and may even reduce  signs of ageing.

Ready to up your plant point game? Here are some additional tips to make things a breeze:

Start small

Don't force yourself to overhaul your whole diet overnight. Gradually add a few new plants each week. Before you know it, those points will stack up.

Stock your pantry strategically

Keeping essentials like tinned mixed beans, bags of nuts and seeds, and frozen mixed vegetables ensures you always have something on hand for a quick point boost.

Focus on colour

The more vibrant your plate, the better. Challenge yourself to include as many different colours of fruits and vegetables as you can in every meal.

Explore your local farmer's market

This is a fantastic way to discover new varieties of produce, inspiring you to expand your plant point repertoire.

Utilize herbs and spices to the fullest

They're small in volume but huge in flavour and health benefits. Sprinkle generously over salads, soups, and stir-fries.

Embrace the Plant Challenge

Remember, this isn't about rigid rules or deprivation. Think of it more like a fun and delicious challenge to explore the full bounty the plant world offers. Chances are, you'll feel fantastic in the process!

A Flexible Approach to Health and Chronic Disease Management

One last point to consider – while aiming for 30 different plants is ideal, it's not about hitting that number every single week. Progress, not perfection, is the key. Just focusing on increasing the diversity of your diet will bring a host of incredible benefits.

There's some interesting emerging research around the positive impact of plant points on people living with chronic diseases like inflammatory bowel disease (IBD) or rheumatoid arthritis. If you're managing a health condition, working closely with your doctor or a dietician is crucial to find a plant-rich diet that works best for your individual needs.

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Feeling inspired but unsure where to start? Don't worry, there are tons of fantastic resources to guide you.

Books and Websites: Dive into books like "The 30 Plan" by Catherine Rabess for easy-to-follow advice and delicious recipes. Explore websites such as Plant-Based Health Professionals UK  or The Gut Health Doctor for additional information, tips, and recipes galore.

Social media: Connect with a vibrant community of plant-based eaters on Instagram and Facebook. Hashtags like #plantbased, #plantpoints, or #guthealth often reveal a treasure trove of meal ideas and support.

Apps: Apps dedicated to tracking your plant points can be handy motivators. Explore options like the 'Ate Food Diary' to keep your progress organized.

Speaking of tracking progress, how do you actually monitor your plant points effectively? Thankfully, it doesn't have to be complicated!

A simple checklist: Grab a notebook and create a list of plants you commonly eat. Each week, make a new list and simply tick off the items as you include them in meals and snacks.

Notes app on your phone: Type up a plant list and use the notes function on your smartphone for easy weekly tracking and additions as you discover new favorites.

Dedicated journal: If you love journaling, dedicate a section to your plant points. This lets you reflect on how your eating habits impact how you feel, which can be extra motivation.

There's no one right way to do this; choose the method that works best for you!

Conclusion

A few final thoughts to keep in mind:

Adaptations are key: If you have allergies, intolerances, or dietary restrictions, don't worry about hitting that exact 30. Simply focus on getting the broadest variety of plant foods possible within your circumstances.

Listen to your body: Gut health is individual, so what works wonders for one person might not be ideal for another. Pay attention to how you feel when you try new plants.

Enjoy the process: While there are amazing health reasons for increasing your plant points, try not to let it become a stressful chore. Experiment, savor new flavors, and celebrate the incredible abundance of foods the plant kingdom offers.

Focusing on plant points brings with it a delicious adventure of discovery. You'll likely find yourself enjoying a broader range of flavors, textures, and colors on your plate than ever before. This expanded dietary diversity is the key to a happier gut, a healthier you, and the simple joy of embracing all the plant world has to offer.