A Parent's Guide to Plant Points: More Variety for a Healthier Gut

You may start to think:” Here we go again, another new term diet term created by scientists” or "what are we being pushed to eat now?"

Don’t worry! I am here to break down the science and explain what plant points are and why they are so beneficial for our health.

What are plant points?

Plant points include whole grains, legumes, nuts, seeds, herbs, spices and of course fruit and vegetables. With plant points, the focus is on variety rather than quantity. This means that it doesn’t matter how much of each ingredient you consume, the goal is to include as many different plant points as possible in your diet each week.

Each plant ingredient counts once. Let me give you an example: if you eat broccoli every day for dinner, it will only count as one plant point for the week. However, varying your vegetable choice each day to include broccoli, cauliflower, peas, red pepper, carrots, green beans, and yellow pepper across the week will give you an impressive seven plant points!

Is there a target for plant points?

Based on a  study by the American Gut Project (which I will talk about in a moment) 30 or more plant points per week is the ideal target. However if the number feels unachievable right now, don’t worry. Gradually increasing the variety of different plants in your diet, even by a small amount, can still have a positive impact on your and your child's health health.

What’s the difference between plant points and 5-a-day?

The 5-a-day recommendation is still relevant but it focuses purely on fruits and vegetables (and remains an important mantra for supporting good health). It places more emphasis on quantity, with a portion defined as 80g for adults and 40g for children. Where once the focus was on quantity, now it’s on variety.

Let’s explore what the science says about the benefits of eating a wider range of plant foods.

Why are plant points good for our health?

More plant points mean a healthier gut. Research from the American Gut Project found that people who consumed 30 or more unique plant points per week had a more diverse gut microbiome than those who consumed 10 or fewer.

This is because plants contain something called prebiotics, which feed the healthy bacteria in our gut. The more these bacteria are fed, through a varied plant-rich diet, the more they grow and diversify, resulting in trillions of beneficial microbes supporting our overall health.

Here’s a quick guide to what counts as a plant point and how to increase your intake:

Fruits and vegetables = 1 plant point:

All fruits and vegetables count, whether fresh, tinned, dried, or frozen.

●     For tinned vegetables, choose those in plain water (not salted).

●     For tinned fruit, go for options canned in juice rather than syrup.

Colour matters too! A green apple and a red apple count as one point each. Different colours mean different nutrients and more prebiotic fuel for your gut.

Whole Grains = 1 plant point

Whole grains include:

●     Wholemeal bread, pitta, wraps, or other products made with wholemeal flour

●     Wholewheat pasta

●     Oats

●     Brown rice

●     Quinoa

●     Rye

●     Buckwheat

●     Millet

●     Breakfast cereals (if made from whole grains listed above. Aim for low sugar and salt, especially for children)

Legumes = 1 plant point

All beans, pulses, lentils, and other legumes count as one point.

●     Colour variation counts e.g. red and green lentils = 2 plant points!

Nuts and Seeds = 1 plant point

All nuts and seeds count as one point regardless of quantity.

●     Add milled mixed seeds to porridge, yoghurt, soups, or salads to boost your count.

●     For nut butters, choose minimally processed versions with no added sugar or salt.

Herbs and Spices = ¼ plant point

Flavourful and functional, the following all count as ¼ point: Black pepper, basil, chives, cumin, cinnamon, cardamom, coriander, dill, ginger, garlic, mint, nutmeg, oregano, paprika, parsley, turmeric. They add taste, colour, and variety, all good news for your gut.

While this new approach might seem overwhelming at first, there’s no need to worry. Simply increase the variety in your diet little by little where you can. Even small increased in variety can boost your gut microbiome and support gut health

Check out my Instagram post on plant points and stay tuned for some surprising facts about plant points!

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