We can be creatures of habit and it’s easy to get into a food rut – especially when we’re busy. But upping your plant diversity isn’t about making meals more complicated or expensive. I promise it’s way easier and cheaper than you might think!
Why the big 30?
The ‘5-a-day’ rule can be a good place to start – but it totally ignores the trillions of microbes living in our gut. They all need different types of plant foods to flourish
For good gut health, the goal is diversity. So where has the magic 30 come from? Fuelled by research that I’ve then tested out in clinic. One of the key studies demonstrated that people who eat at least 30 different plant-based foods a week had more diverse gut microbes than people who ate less than 10. It’s certainly not as black and white as a single number, but in clinic 30 has shown to be an effective target, hence my recommendation for you guys!
And the more diverse plant foods we feed our gut microbes, the more diverse they become and the more ‘skills’ they have to…
- Train our immune cells.
- Increase our resilience to infection.
- Strengthen our gut barrier.
- Communicate with our brain.
- Balance our blood sugar, lower blood fats and help prevent against many diseases.
What counts? All of your fruits, vege, wholegrains, legumes (beans and pulses), nuts and seeds, herbs and spices. 1 portion per point, with herbs and spices getting 1/4 point each.
Here’s what 30 plant points can actually look like:
VEGE – Tomatoes, mushrooms, broccoli, pepper, sweetcorn, spinach, potato, onion, peas, carrot.
FRUIT – Grapes, apricot, strawberries, watermelon, blueberries, raspberries, apple, banana, orange, kiwi.
GRAINS – Oats, brown rice, quinoa, buckwheat, wholewheat flour.
LEGUMES, NUTS & SEEDS – Chickpeas, lentils, tinned beans, pack of seeds, pack of nuts (mixed for extra points!)
Good gut health does NOT need to be time-consuming or costly (no expensive supplements here) – simple changes can make a big difference.
How many different plant points have you had this week?