The Power of Plant Points for Gut Health

Eating a variety of foods can really make a difference to our gut, fibre especially is integral to gut health. Certain types of fibre, known as prebiotics, nourish beneficial gut bacteria, contributing to a diverse and balanced microbiome. Soluble fibre helps regulate blood sugar levels, lowers cholesterol, reducing the risk of diabetes and cardiovascular disease, and can lower risk of colorectal cancer. To optimise these advantages, it is advisable to consume a variety of fibre-rich foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, and to stay well-hydrated.

Research has shown that those who eat 30 plant-based foods or ‘plant points’ each week have a more diverse group of gut microbes. Understanding the concept of plant points is key to optimising gut health. Each different plant-based food contributes to a plant point. Achieving 30 plant points a week is associated with improved overall health. The following count as 1 plant point:

·  Fruits and Vegetables: All fruit and vegetables; apple, pear, banana, carrot, pepper, kiwi.

·  Pulses and Legumes: Chickpeas, butter beans, kidney beans, peas, lentils.

·  Whole Grains: All whole grains, such as wheat, brown rice, oats, quinoa.

·  Nuts and Seeds: Every variety e.g. almonds, peanuts, walnuts, sunflower, sesame seeds.

·  Herbs and Spices: These count as ¼ of a plant point e.g. mint, coriander, basil, chili, cumin.

Achieving 30 plant points a week might initially seem challenging, but by considering the variety within categories like whole grains, vegetables, herbs, and spices, it becomes more feasible. Start by assessing your current intake and gradually add 5 plant points per week until reaching the target. Incorporate a variety of beans and lentils in your meals for added plant points.

Recognise that everyone's plant points journey is unique. Tailor your approach to suit your taste preferences, cultural influences, and dietary intakes. The joy of discovering new flavours can be as rewarding as the health benefits themselves. Try exploring pastas made from lentils, chickpeas, buckwheat, or peas.

Making plant points a seamless part of your daily routine and maintaining 30 plant points can become a natural and enjoyable habit. Consider preparing a weekly meal plan, batch cooking, or investing in versatile kitchen staples that make incorporating diverse plant-based foods more convenient. Utilise fresh, canned and frozen fruits and vegetables. Try our Soya & Chilli Hake with Chinese Leaves & Noodles recipe from out Wok Street concept for a great dish packed with a variety of vegetables to get your plant points up.

While the emphasis is on variety, understanding portion control is equally vital. Strive for a balance between different plant-based foods, ensuring that your plate reflects a diverse range of colours (red, orange, green, purple, yellow, white), textures, and nutritional profiles.

While achieving optimal gut health is nuanced, aiming for 30 plant points a week provides a tangible and motivating goal backed by research. If the prospect seems overwhelming, start small, gradually incorporating more plant diversity into your diet. You might be surprised at how many of the 30 points you are consuming on a weekly basis already!