The concept of collecting "plant points" has emerged from groundbreaking research into the human gut microbiome. Specifically, a study from the American Gut Project found a strong correlation between eating a wide variety of plant foods and having a more diverse gut microbiome, which is linked to better overall health. The target of 30 unique plants per week was identified as a key threshold for significant benefits. This system moves beyond the traditional '5-a-day' and encourages diversity over quantity. For those on this journey, a common question arises: do nuts and seeds count as plant points? The answer is a resounding yes—they are considered essential components of the plant points system and offer a wealth of unique health benefits.
Understanding the Plant Points System
The plant points system, popularized by researchers and nutritionists like Dr. Will Bulsiewicz, encourages dietary diversity to support the gut. It works by assigning one point for each unique plant food consumed per week. The system includes six main food groups known as the “Super Six”: fruits, vegetables, wholegrains, legumes, nuts and seeds, and herbs and spices. A key principle is that you only count a plant variety once per week. For instance, having a banana on Monday and again on Friday still only counts as one point. However, different types of the same food, such as a red apple and a green apple, can count separately due to their differing phytonutrient profiles. Interestingly, herbs and spices each count as a quarter of a point, acknowledging the smaller quantities typically consumed.
Why Nuts and Seeds Are Essential Plant Points
Nuts and seeds are nutrient-dense powerhouses that contribute significantly to a diverse plant-based diet. They are packed with protein, healthy fats, fiber, vitamins, and minerals, making them a crucial part of reaching your weekly plant point goal.
Rich in Diverse Nutrients
Each variety of nut and seed boasts a unique nutritional profile. For example, walnuts are notable for their high content of alpha-linolenic acid (ALA), an omega-3 fatty acid, while almonds are rich in vitamin E and prebiotic fiber. Many also contain a high concentration of phytochemicals, including polyphenols and other antioxidants, which play a protective role in the body by fighting inflammation and oxidative stress.
Fuel for a Healthy Gut Microbiome
The fibrous content of nuts and seeds is vital for gut health. This dietary fiber acts as a prebiotic, providing fuel for the beneficial bacteria in your gut. The diverse fibers from different types of nuts and seeds support a varied microbial population. Furthermore, the polyphenols found in these foods also help modulate gut bacteria and contribute to the overall health of the digestive tract. A well-fed, diverse microbiome is more resilient and supports overall immune and digestive function.
Nuts and Seeds vs. Other Plant Groups: A Comparison
While all plant groups are valuable for diversity, nuts and seeds offer a unique set of benefits. The table below compares the nutritional strengths and typical usage of different plant food categories within the plant points framework.
| Food Group | Primary Nutritional Focus | Plant Point Value | Typical Usage for Diversity |
|---|---|---|---|
| Nuts & Seeds | Healthy Fats, Protein, Fiber, Antioxidants | 1 per unique type (e.g., almond, walnut) | Snacks, toppings for salads, smoothies, baking |
| Legumes | Fiber, Protein, Carbohydrates | 1 per unique type (e.g., chickpeas, lentils) | Soups, stews, curries, dips like hummus |
| Whole Grains | Fiber, Carbohydrates, Minerals | 1 per unique type (e.g., oats, quinoa) | Breakfast cereals, grain bowls, side dishes |
| Fruits | Vitamins, Fiber, Antioxidants | 1 per unique type/color (e.g., red apple, green apple) | Snacks, desserts, added to breakfast |
| Vegetables | Vitamins, Fiber, Minerals, Antioxidants | 1 per unique type/color (e.g., broccoli, carrot) | Main dishes, side dishes, salads, snacks |
| Herbs & Spices | Concentrated Phytonutrients | ¼ per unique type | Seasonings, marinades, dressings, teas |
How to Maximize Your Nut and Seed Plant Points
It’s easier than you think to increase your nut and seed diversity. Here are some simple strategies:
- Blend your way to points: Create a custom trail mix with a variety of nuts like almonds, pecans, and walnuts, and seeds such as pumpkin and sunflower seeds. This is an easy way to get 4-5 points in one go.
- Upgrade your breakfast: Sprinkle a mixture of seeds—chia, flax, and hemp—on your morning oatmeal or yogurt. This instantly adds three points and a boost of omega-3s and fiber.
- Mix up your toppings: Add a handful of toasted pine nuts or sesame seeds to a salad or stir-fry for added texture and flavor. Different nuts and seeds can be used for different meals throughout the week.
- Experiment with nut butters: Use different nut butters, like almond, cashew, or peanut butter, on toast or with fruit slices to add variety.
- Bake with seeds: Incorporate seeds into your baking, such as adding flax or chia seeds to bread dough or muffins for extra fiber.
A Variety of Gut-Boosting Nuts and Seeds
- Almonds: A great source of prebiotic fiber that feeds beneficial gut bacteria.
- Walnuts: Rich in ALA omega-3s, which support brain and gut health by fighting inflammation.
- Pistachios: Contain a unique combination of fiber and antioxidants like lutein, which protect the digestive tract.
- Chia Seeds: Form a gel in the digestive tract, soothing digestion while providing a huge dose of fiber and omega-3s.
- Pumpkin Seeds: Packed with zinc and anti-inflammatory compounds that benefit the gut.
- Flaxseeds: A potent source of fiber and lignans, which have protective effects in the body.
The Takeaway: Embrace Diversity for Better Health
Ultimately, the goal of the plant points system is to encourage diversity, and nuts and seeds are unequivocally included. By incorporating a varied selection of these nutritious foods into your weekly diet, you are not only collecting valuable “plant points” but also actively nurturing your gut microbiome and enhancing your overall health. It’s not about strict rules but about a flexible and sustainable approach to diversifying your intake. Starting small by adding a handful of mixed nuts to your snack routine or sprinkling a new seed mix on your meals can make a significant difference. For deeper insights into the research behind gut health and dietary diversity, refer to reputable sources like the American Gut Project findings.
