The '30 Plants a Week' Challenge and Gut Health
The 30 plants a week challenge, popularized by nutrition experts like Tim Spector, is not just a passing trend; it's grounded in research that links a diverse range of plant intake to a healthier, more resilient gut microbiome. The gut microbiome is the complex community of trillions of microorganisms living in our digestive tract, and its diversity is associated with numerous health benefits, including better immune function and reduced risk of chronic diseases. The reason for this connection is that different plants provide different types of fiber, prebiotics, and phytonutrients that feed various beneficial gut bacteria.
How Dried Herbs Fit into Your Plant Count
It's a relief to learn that dried herbs and spices are a simple and effective way to add to your weekly plant variety. The counting system, however, gives them a different weight than larger plant foods like vegetables or fruits. Typically, an individual herb or spice—whether fresh or dried—counts as a quarter (1/4) of a point towards your 30-plant goal. This reflects the smaller quantity in which they are typically consumed, while still recognizing the significant nutritional contribution of their beneficial plant compounds. For example, adding dried oregano, basil, and a sprinkle of cinnamon to your weekly meals would contribute 0.75 points to your total.
Fresh vs. Dried Herbs: A Nutritional Comparison
While fresh herbs may often contain higher levels of certain heat-sensitive vitamins, like Vitamin C, they lose some nutrients during the drying process. However, this does not mean dried herbs are nutritionally inferior. Both fresh and dried herbs are potent sources of antioxidants and other beneficial phytochemicals, which are often concentrated during drying.
A Closer Look at Nutrient Content
Here is a comparison of some key nutritional aspects of fresh versus dried herbs:
| Feature | Fresh Herbs | Dried Herbs |
|---|---|---|
| Flavor | Typically milder and more delicate; best added at the end of cooking. | More concentrated and intense flavor; ideal for slow-cooked dishes. |
| Vitamins (e.g., A, C) | Generally higher levels when consumed shortly after harvesting. | Some vitamins may be reduced due to heat exposure and storage. |
| Antioxidants | Excellent source, with high antioxidant potential. | Retain high levels of antioxidants, often with comparable potential to fresh. |
| Shelf Life | Short; needs to be used within days to a week. | Long; can be stored for months to a year without significant flavor loss. |
| Convenience | Less convenient due to short shelf life and availability. | Highly convenient for flavoring dishes year-round. |
Practical Ways to Incorporate Herbs and Spices
Achieving the 30-plant goal can feel less like a chore and more like a culinary adventure by simply focusing on increasing your variety of herbs and spices. Here are some easy ways to boost your plant count with dried herbs:
- Morning boost: Sprinkle cinnamon on your oatmeal or add a dash of dried ginger and turmeric to your morning smoothie.
- Seasoning blends: Create your own custom spice blends using herbs like oregano, basil, thyme, and rosemary to use in roasted vegetables, soups, and stews.
- Soups and stews: Add a variety of dried herbs at the beginning of cooking to allow their flavors to infuse the dish over time. Try adding rosemary to a lentil soup or smoked paprika to a bean chili.
- Flavorful snacks: Mix dried herbs like dill or oregano into a yogurt dip for sliced vegetables or sprinkle spices like cumin and chili powder over roasted chickpeas.
- Stir-fries and sauces: Even a simple stir-fry can gain several plant points with a mix of dried ginger, garlic, and other spices. For sauces, a few herbs can make a world of difference.
Hidden Plant Power in Your Pantry
Many pantry staples are dried plant products that can contribute to your weekly tally. Beyond the obvious herbs, consider items such as dried mushrooms, mixed peppercorns, tinned and dried legumes, teas, coffee, and dark chocolate with 70% or more cocoa solids. Including a variety of these can quickly add to your plant count.
By diversifying your pantry and becoming more mindful of the ingredients you use, you'll find that reaching the 30-plant mark is surprisingly achievable. Dried herbs, while small, are an essential component of this strategy, providing concentrated flavor and nutritional benefits to your daily diet.
The Takeaway
So, do dried herbs count as 30 plants a week? They count, but not as full points. Instead, each individual type of herb or spice you use is worth a quarter of a point towards your total. This system recognizes that even small dietary additions can have a cumulative impact on gut health and overall nutrition. By incorporating a wider array of dried herbs and spices into your cooking, you can easily and deliciously boost your plant diversity without a major overhaul of your eating habits.
: https://www.thefoodmedic.co.uk/should-you-aim-for-30-plants-a-week
Conclusion
In the pursuit of a healthy and diverse diet, dried herbs are a powerful, yet often overlooked, resource. They offer a concentrated source of antioxidants, flavor, and beneficial compounds that directly contribute to the richness of your gut microbiome. While not counted as a full point like larger plant foods, their quarter-point value adds up quickly when you make a conscious effort to season your meals with a greater variety. The small effort of using more dried herbs offers substantial benefits for gut health and overall nutritional intake, proving that sometimes the smallest ingredients can have the biggest impact.
