What Are Plant Points and Why Do They Matter?
Plant points are a way of measuring the diversity of your diet, not the quantity. The concept emerged from research, including the American Gut Project, which discovered that people eating a wider variety of plants, aiming for 30 or more per week, had healthier and more diverse gut microbiomes. This gut diversity is linked to numerous health benefits, including improved immune function, better digestion, and reduced inflammation. The good news is that scoring these points includes a wide range of foods, from fruits and vegetables to wholegrains, nuts, seeds, and even herbs and spices.
How Herbs Are Scored for Your Weekly Total
While many whole foods, like a different type of vegetable or fruit, count as a full point each week, herbs are weighted differently. This is primarily because they are consumed in much smaller amounts. A single serving of any given herb or spice, whether fresh or dried, is worth one-quarter (¼) of a plant point. This applies to a wide range of kitchen staples, including:
- Basil
- Oregano
- Thyme
- Rosemary
- Cumin
- Coriander (cilantro)
- Parsley
- Dill
- Chives
- Mint
- Paprika
- Turmeric
Adding just a few different herbs and spices throughout the week can quickly accumulate extra points and boost your diversity score with minimal effort. For example, using fresh basil in a salad, dried oregano in a pasta sauce, and cumin in a chili can add three-quarters of a point to your weekly tally.
The Importance of Herbs Beyond the Point System
Even in small quantities, herbs offer significant nutritional value and a host of health benefits, contributing to overall well-being. They are rich in phytonutrients, antioxidants, and other beneficial compounds that can support your immune system and protect your cells from oxidative stress. This is a crucial benefit of a diverse plant-based diet. Herbs also add vibrant flavor and aroma to dishes, which can help you reduce your reliance on salt and unhealthy fats for seasoning.
Practical Ways to Incorporate More Herbs
Integrating more herbs and spices into your daily cooking is simple. Consider these ideas:
- Seasoning Blends: Create your own herb and spice mixes for easy use. A blend of oregano, basil, and thyme is perfect for Italian dishes, while cumin, coriander, and paprika are great for Mexican or Indian cuisine.
- Garnish Generously: Use fresh herbs like parsley, cilantro, or chives as a finishing garnish. Not only does this add a fresh burst of flavor, but it also helps you count another plant point.
- Homemade Sauces: When making sauces, dressings, or marinades, experiment with different fresh and dried herbs. A simple vinaigrette can include fresh dill and parsley, adding both flavor and points.
- Herbal Teas: Don't forget that herbal teas also contribute to your points total. A cup of peppermint, ginger, or chamomile tea can count as a quarter-point.
Maximizing Your Point Potential
To truly maximize your weekly plant point score, focus on variety across all plant groups. A red apple and a green apple count as two separate points due to their different nutrient profiles, while different types of mushrooms also count individually. The goal is to move beyond repetition and embrace a wide spectrum of plants.
Comparison: Herbs vs. Whole Foods in the Plant Point System
| Feature | Herbs and Spices | Whole Plant Foods (Fruit, Veg, Nuts, Seeds, Legumes) |
|---|---|---|
| Point Value | ¼ point per unique variety per week | 1 point per unique variety per week |
| Contribution | Adds micro-diversity, flavor, and concentrated antioxidants | Provides bulk, fiber, and a broader range of nutrients |
| Volume Needed | Small amounts are sufficient for flavor and points | Larger portions often needed to constitute a full serving or dish |
| Primary Role | Flavor enhancement, antioxidant boost, gut microbiome support | Main source of bulk, fiber, and overall nutrition |
The Takeaway: Herbs as a Strategic Tool
Herbs are an excellent strategic tool for anyone aiming to increase their dietary diversity. They offer a simple, flavorful, and low-effort way to boost your weekly plant point tally and, more importantly, enrich your diet with valuable phytonutrients. The key is to think of them not just as a garnish but as a foundational element of your cooking, regularly rotating varieties to reach and exceed your weekly goal of 30 different plants for a happier, healthier gut.
A Final Encouragement
Achieving 30 plant points a week is an accessible goal for anyone, regardless of dietary preferences. Focus on small, consistent additions rather than overwhelming changes. Just a few pinches of dried herbs here and there, or a handful of fresh herbs in a salad, can make a significant difference. For more information on the principles of diverse eating and gut health, visit the Plant Based Health Professionals UK website. Embrace variety, experiment with new flavors, and watch your weekly plant score—and your overall health—improve.
Conclusion
In summary, herbs absolutely count towards your plant points, earning a quarter-point for each unique variety consumed in a week. This small but valuable contribution is an easy way to boost your dietary diversity, which research shows is key for nurturing a healthy gut microbiome. By intentionally incorporating a wider range of herbs and spices into your meals, you can enhance flavor, increase your nutrient intake, and make the goal of 30 plants a week more achievable and enjoyable.
