Understanding the '30 Plants a Week' Goal
The concept of eating 30 different plants a week stems from research by the American Gut Project, which found a strong link between dietary diversity and a diverse, healthy gut microbiome. The idea is not about portion size but variety—exposing your gut bacteria to a wide range of different fibres, vitamins, minerals, and polyphenols. The richer the diversity of plant foods, the healthier your gut ecosystem becomes, which is linked to better overall health, digestion, and immune function.
What Exactly Counts as a Plant Point?
The scoring system is straightforward, designed to encourage a broad intake of different plant foods. The six primary food groups for counting are:
- Wholegrains: Oats, brown rice, quinoa, and barley.
- Vegetables: Including fresh, frozen, canned, and fermented varieties.
- Fruits: Such as berries, apples, bananas, and citrus.
- Legumes: Beans, lentils, chickpeas, and peas.
- Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseed.
- Herbs and Spices: Fresh or dried herbs, and spices like turmeric, paprika, and cumin.
Each unique item from these categories counts towards your total. For example, a single breakfast of oatmeal with blueberries, pumpkin seeds, and a sprinkle of cinnamon and nutmeg would contribute four and a half plant points (oats, blueberries, pumpkin seeds, cinnamon (¼), and nutmeg (¼)).
The Role of Oats in Your Plant-Diversity Goals
Yes, whole oats are a fantastic addition to your '30 a week' count. As a wholegrain, they provide a valuable source of a specific type of soluble fibre known as beta-glucan. Beta-glucan is a prebiotic, meaning it feeds the beneficial bacteria in your gut, leading to the production of short-chain fatty acids (SCFAs) like butyrate. These SCFAs are crucial for maintaining the health of your gut lining and have anti-inflammatory properties.
How to Diversify Your Oat Dishes for More Plant Points
Simply eating a bowl of plain porridge every morning will only give you one plant point per week, as the goal is diversity, not repetition. The key is to vary the ingredients you add to your oats to increase your weekly tally. Here are some simple ideas:
- Mix up your base: Instead of just rolled oats, try different grains like steel-cut oats, oat groats, or mix them with quinoa or millet for different textures and nutrients.
- Add seeds and nuts: Sprinkle on chia seeds, flaxseed, pumpkin seeds, sunflower seeds, or a mixed nut and seed blend.
- Top with fruit: Add a rotating selection of fresh or frozen fruit. Blueberries, strawberries, raspberries, banana, or a grated apple are all excellent choices.
- Include spices: Boost flavour and your plant score with spices such as cinnamon, nutmeg, ginger, and turmeric.
- Use different milks: Choose almond milk, coconut milk, or even a swirl of coconut cream to add another point.
Comparison Table: Increasing Plant Points with Your Morning Oats
| Breakfast Option | Plant Points Count | Included Plants |
|---|---|---|
| Plain Porridge | 1 | Oats |
| Porridge with Berries | 2 | Oats, Mixed berries |
| Power Porridge | 5 | Oats, Walnuts, Chia Seeds, Blueberries, Cinnamon (¼) |
| Overnight Oats | 6 | Oats, Almond milk, Chia seeds, Maple syrup, Banana, Cinnamon (¼) |
Making the '30 Plants a Week' Goal Achievable
For many, the idea of eating 30 different plants can feel intimidating. However, it's easier than you think, and small changes can add up quickly. It's not about making every meal a complicated feast but rather about adding variety wherever you can.
For example, instead of a plain salad, use a mix of different leafy greens like rocket, spinach, and romaine. Add a variety of colours from vegetables like carrots, bell peppers, and cucumbers. Then, top it with different nuts and seeds, and use a dressing made with olive oil, lemon juice, and herbs.
Beyond the Breakfast Bowl
- Soups and Stews: Load them up with different vegetables, legumes, and herbs. A lentil soup can contain lentils, carrots, celery, onion, garlic, cumin, and coriander, easily ticking off 6-7 plant points.
- Snacks: Swap processed snacks for fruits, vegetable sticks with hummus, or a handful of mixed nuts.
- Herbs and Spices: Don't underestimate the power of herbs and spices, which each count as a quarter of a point. Simply adding a variety to your cooking throughout the week can make a significant difference.
- Legumes: Canned mixed beans are a simple way to add multiple plant varieties to a chilli or casserole.
The Gut-Brain Connection and Overall Health
Beyond just digestive health, a diverse gut microbiome has far-reaching benefits. Research indicates a strong link between gut health and mental well-being, with some studies highlighting how a diverse gut can positively influence mood and reduce inflammation. Oats, with their prebiotic fibre, are part of this powerful equation, nourishing the gut bacteria that contribute to a healthier mind and body. This is a testament to the fact that what we eat impacts more than just our waistline; it affects our entire ecosystem, from the inside out.
Conclusion
So, do oats count towards 30 a week? The answer is a definitive yes. As a foundational whole grain, oats provide a solid start to your plant diversity goal, but their true potential is unlocked when you use them as a base for other plant-based additions. By intentionally diversifying the fruits, seeds, nuts, and spices you pair with your morning oats and throughout your meals, you can easily and deliciously reach your target of 30 different plants a week. This focus on variety is not just a passing trend but a scientifically backed approach to nurturing a healthier gut microbiome and, in turn, a healthier you.
