You’ve heard of your five-a-day, but what about 30 plants a week? We talk plant points, health benefits & how to plant the seeds for a diverse diet
When it comes to healthy eating, we’ve lived by the five-a-day rule for as long as we can remember. But now, 30 plants a week is becoming more popular, and for good reason too.
Backed by scientific research, eating 30 plants a week is far from a fad. There are a whole host of benefits, from helping with gut health and promoting a diverse diet, to being a lot cheaper too. So read on as we get to the root of plant’s power and how you can grow your diet.
Where did 30 plants a week stem from?
The concept of 30 plants a week was coined by The British and American Gut Project that took place back in 2018. The study looked at the diets of thousands of people, and how different dietary patterns were associated with different health outcomes. The results showed that those who ate a wider variety of plant foods had a more diverse gut microbiome (the microorganisms that live in the gut). From this, it was suggested that 30 (or more) was the optimum number of plant foods for gut diversity.
What counts as a ‘plant’ food?
To put it simply, a plant food is anything that comes from a plant. Now, we understand that this feels pretty broad, so we’ve categorised the foods into the following with some examples to help you out:
• Fruits (apples, bananas, avocados, peppers and oranges)
• Vegetables (asparagus, broccoli, spinach, sweet potato and carrots)
• Legumes (chickpeas, beans, lentils, edamame, green beans and peas)
• Wholegrains (brown rice, oats, quinoa, wholegrain pasta and wholemeal bread)
• Herbs and spices (basil, sage, rosemary, cinnamon, black pepper and paprika)
• Nuts and seeds (almonds, cashews, peanuts, pumpkin, chia and flax seeds)
One thing you may be surprised about is that both coffee and dark chocolate do count, thanks to the coffee beans and cocoa. However, it’s important to note that this is in moderation and eating chocolate every day of the week won’t count as more than a quarter of your 30 plants (sorry!).
What are plant points?
Much like you count your five-a-day, plant points are given to anything eaten that’s plant-based. Aiming for 30 different plants a week means 30 points – but not everything equals one point, so let’s break it down:
One point
• Fruits and vegetables (this can include different varieties of the same food, such as a red and green apple)
• Pulses and legumes
• Nuts and seeds (one portion is around 30 grams or a small handful)
• Wholegrains
A quarter of a point
• Herbs
• Spices
• Tea and coffee
• Dark chocolate
• Extra virgin oil
To put this into perspective, if you have porridge with a sprinkle of cinnamon, this will be 1.25 points.
It’s not so much about portion size but more about variety, this is what makes all the difference.
What are the health benefits of 30 plants a week?
It goes without saying that a balanced diet plays a fundamental role in a healthy lifestyle, so it comes as no surprise that 30 plants a week have a number of health benefits. It’s thought that the diversity in plant products supports a fibre-rich diet and a healthy gut, which in turn may help reduce the risk of certain diseases such as heart disease, stroke and type 2 diabetes, as well as lowering blood cholesterol levels.
Consuming 30 or more different plants a week can also lead to a higher diversity of gut microbes. But what does this mean for your health? Boots Nutritionist, Vicky Pennington says, “Gut microbiome diversity means having many different types of bacteria (and other microbes) in the gut, and higher diversity is an indicator of good gut health.”
When it comes to fibre, it’s recommended that adults eat 30g per day. By following 30 plants a week, this will help encourage a diverse range of plant foods. “Fibres from plant foods literally feed our gut bacteria,” says Vicky. “Therefore consuming a diverse range of plant foods can help a diverse gut microbiome to thrive.”
Looking after the gut can have a positive knock on effect when it comes to other aspects of your health, too. Not only can a healthy gut help support good immune system function, thanks to 70% of immune cells being present in the gut, but it can also be beneficial for your mental health and wellbeing. In fact, 95% of serotonin (one of the happy hormones) is produced in the gut. This is down to the bi-directional communication between the gut and the brain (known as the gut-brain axis).
Practical ways to get 30 different plants into your diet
Now, if you’ve got this far and you’re still intrigued, we’re here to show you that getting 30 or more different plants into your diet needn’t feel overwhelming. We’ve got some practical ways to help you start 30 plants a week, no matter how busy your lifestyle is.
30 different plant foods may seem like a lot, but Vicky says, “This doesn’t need to be complicated, time-consuming, or expensive. Don’t forget you can count different types and colours of fresh, frozen, tinned, and dried foods.”
It’s important to note that 30 plants doesn’t mean you’ll be avoiding animal-based foods either. There’s a common misconception around this diet, in that many people think plant-based is the same as vegan. The reality is that a plant-based diet tends to reduce the amount of meat, fish, eggs, dairy products and other animal-based products consumed, and increase the number of plant-based foods instead.
So when it comes to incorporating 30 plants into your diet, it’s good to remember that diet diversity is all about what you can add, not what you take away.
Think of it as five plants per day
We get it, 30 plants a week sounds like a lot, but in reality it’s around four to five different plants per day. This is more achievable than you might think, especially when you expand your idea of what plants actually include, such as your herbs and spices. Unlike your five-a-day which relies on portions of fruit and veg, 30 plants a week can rack up points a lot easier.
Pop a new plant product in your trolley each week
You may find you already have plenty of plant foods in your trolley each week without realising, but try to make a conscious effort to add in something extra. Maybe you could create a meal plan for the week with a particular plant food in mind and see how you get on. And this doesn’t have to cost the earth either – in fact, many plant-based foods like chickpeas and Quorn ‘meats’ are more affordable, especially if you’re swapping the likes of chicken and beef out, which tend to be more expensive.
Hero the plants on your plate
Instead of making the meat the main character of your meals, why not switch things up and make your plant-based foods the hero of your plate? Opting for plant-based protein alongside your veg will give you double the points. If you’re wanting to cut down on the meat, why not consider trying plant protein like pulses, beans or Quorn alternatives? That’s not to say every dish has to sacrifice meat, but maybe try this once or twice a week to make your diet a little more diverse – think chickpea curries, a chilli with Quorn mince or a mushroom carbonara. Who knows, you might enjoy it more than you think.
Eat the rainbow
The bigger the variety of colourful fruits and vegetables in your diet, the more plant points you’ll rack up and therefore, leading to a more diverse gut microbiome over time.
Add a sprinkle
While you might think seasoning is just, well, seasoning, herbs and spices are actually your friends. Whether it’s a sprinkle on the top of your meals or mixing them into your food for a burst of flavour, these can help up your plant points.
Try ready-made plant points
Plant-based foods don’t always have to be fresh – frozen, canned and dried plant sources all count, too. So even if you find yourself in a rush, with a lack of motivation to cook or you want to stock up your cupboards without worrying about sell-by dates, these are a great option. Even better, these foods are often more affordable so you don’t have to worry about breaking the bank in order to be healthier either.
Mix it up
Want to keep things affordable and efficient? Be mindful when you do your food shop and consider swapping solo sources of plants for a mixture. A great example is wholewheat couscous as this is packed with mixed grains. Want to get multiple plant points in one hit? Try a wholewheat couscous salad with lemon zest, pomegranate seeds, olives, herbs and spices.
The key takeaway? “Counting 30 weekly plant points and varying your diet is a great way of introducing more nutrient-rich plant foods, supporting your gut microbes and moving towards a plant-based way of eating that’s good for your health and sustainable for the future. It’s a way of eating for everyone, including vegans and vegetarians,” says Vicky.
Tempted to try 30 plants a week? Give it a go and you never know, it might just grow on you…
