30 plant points 

Research has shown that those who eat 30 different plant-based foods per week have a more diverse gut microbiome than those who ate less than 10. 

A more diverse gut microbiome is a general indicator of good gut health and means you have a wide diversity of beneficial bacteria that can carry out a range of actives including -  

  • Digesting fibre that we are unable to digest  
  • Detoxifying toxic products  
  • Serving as a barrier against pathogens  
  • Supporting the immune response  
  • Helping with the product of certain vitamins and minerals 

What counts as your 30? 

Fruit, vegetables, legumes and whole grains all count as 1 point - you can only count the food once. For example, if you had a banana Monday and Tuesday that is only 1 point. Herbs and spices are 1/4 of a point.  

Examples of your plant based foods -  

Fruit  

  • Apple 
  • Banana  
  • Kiwi  
  • Mango  
  • Orange  
  • Grapes  

Vegetables  

  • Courgette 
  • Tomatoes  
  • Spinach  
  • Beetroot  
  • Butternut squash  
  • Cauliflower  

Legumes 

  • Chickpeas  
  • Red kidney beans  
  • Black beans  
  • Butter beans  
  • Lentils  

Wholegrains 

  • Quiona  
  • Brown rice  
  • Rye  
  • Oats  
  • Bran  
  • PopcRon  

Nuts & Seeds  

  • Almonds 
  • Cashews  
  • Peanuts  
  • Flaxseeds 
  • Pumpkin seeds 
  • Sunflower seeds 
  • Chia seeds  

Herbs and spices 

  • Paprika  
  • Cinnamon 
  • Cumin 
  • Chilli powder  
  • Thyme  
  • Mint