We’ve all heard of the importance of getting our ‘5-a-day’ — and it can be an excellent place to start — but in truth, it is a little outdated as it ignores the 40 trillion microbes living in our gut, which all need different types of plant foods to flourish. Each type of bacteria (known as a strain) performs a different job, and each strain likes another kind of plant food. So when we consider this, the more diverse plant foods we feed our gut bacteria, the more diverse they can become and the more ‘skills’ they have to:

• Train our immune cells (of which 70% live in our gut!)
• Increase our resilience to infection
• Strengthen our gut barrier
• Produce vitamins and help regulate our hormones
• Communicate with our brain
• Balance our blood sugar, lower blood fats and help prevent many diseases

And that’s only the start of the thousands of responsibilities they have

The idea of eating 30 plant foods a week to improve your health comes from research by The American Gut Project, where a large study in 2018 across the US, UK and Australia revealed that people who had a diet with more plant diversity – specifically 30 different plant foods a week – had better gut health and better gut microbe diversity than those who consumed fewer than ten. They also found that people who were consuming more fibre, as well as more fermented foods, had better gut health

Plant groups

A plant is a food that has been grown. There are six main plant groups, which we call the Super Six: vegetables, fruits, whole grains, legumes (beans and pulses), nuts and seeds and herbs and spices. Researchers at the University of Bergen found that eating across the Super Six can add up to a decade of healthy years to your life

You don’t need to go vegetarian; instead, NMTBP suggests incorporating more plant foods around your protein sources, whether that includes meat or fish. Many vegetarians and vegans also need to increase their plant diversity—this is for everyone!

Nor is this about restricting food groups or counting calories but rather about expanding the variety of plant-based foods in your diet

What Are Plant Points?

The plant points system is a way to tally up your different plants across the week to give you a score. All your Super Six count towards your weekly plant-point goals. Each plant counts as 1 point, while herbs and spices count as ¼. Some things to remember:

• Points are given for each different variety of plant — so if you eat two red apples, it only counts as one point
• Different coloured fruits and vegetables (such as red and green apples) count as a new point
• Fresh, dried, canned and frozen plants all count (always aim for no-added salt and sugar)
• Extra virgin olive oil, tea and coffee, garlic count as ¼ point (like herbs and spices)
• Vegetable stock counts as 1/2 point
• Refined plants such as fruit and vegetable juices, white grains, etc., don’t count, so try and stick to your whole foods
• Start by focusing on diversity and not getting caught up about portion sizes at this stage; that can be a focus point when you’ve reached your diversity targets

How plant points promote health

The plant point system:

• Encourages nutrient diversity: The key benefit of the plant points system is that it promotes a diverse intake of nutrients. Different plants provide various vitamins, minerals, and phytonutrients contributing to overall health. For example, leafy greens like spinach are rich in iron and folate, while berries contain antioxidants. Eating various plants ensures that your body gets a broad spectrum of nutrients
• Supports gut health: A diverse diet is crucial for maintaining a healthy gut microbiome. The bacteria in your gut thrive on different types of fibres found in plant foods. The more variety in your diet, the more diverse and robust your gut microbiome becomes, linked to better digestion, immune function, and mental health
• Promotes sustainable eating: The plant points system also aligns with sustainable eating practices. Encouraging the consumption of various plants can help reduce reliance on animal products and processed foods, which have a larger environmental footprint. This approach supports a diet that is both healthful for you and more sustainable for the planet
• Makes healthy eating fun: Another advantage of the plant points system is that it turns healthy eating into a fun, gamified experience. This can be particularly motivating for those who find it challenging to eat a balanced diet. Setting goals to reach a certain number of plant points each week can create a sense of achievement and progress in your dietary habits

How to Start Earning Plant Points

Getting started with plant points is easy. Begin by tracking the different types of plant foods you eat each day. Aim to include a variety of colours and types in your meals. You can create a simple chart or use a mobile app to help track your progress

Here are some tips to maximise your plant points:

• Explore new foods: Try a new fruit, vegetable, or grain weekly. This will increase your plant points and keep your meals interesting
• Mix and match: Combine different plant foods in one meal. For example, a salad with leafy greens, nuts, seeds, and various vegetables can earn you multiple plant points in one dish
• Cook at home: Preparing meals at home gives you more control over the ingredients and allows you to experiment with different plant-based foods
• Incorporate snacks: Don’t forget that snacks can also contribute to your plant points. Reach for a handful of nuts, a piece of fruit, or some veggie sticks with hummus

The plant points system is a flexible, enjoyable way to enhance your diet by focusing on the variety and quality of plant-based foods. By diversifying your intake, you can improve your overall health, support a healthy gut, and contribute to a more sustainable food system. Whether you’re already following a plant-based diet or just looking to make healthier choices, earning plant points can be a rewarding and effective strategy