The '30 Plants a Week' Challenge and Gut Health
The concept of eating 30 different plants a week is a popular goal, championed by experts like Dr. Megan Rossi, for improving gut health and promoting a more diverse microbiome. A diverse gut microbiota is associated with improved digestion, immune function, and overall well-being. The '30 plants' rule isn't about portion sizes but about variety—ensuring you consume a wide range of plant-based foods to feed the trillions of beneficial bacteria in your gut. This includes a mix of fruits, vegetables, wholegrains, legumes, nuts, seeds, and even herbs and spices. The key is to expand beyond a limited selection of fruits and vegetables to reap the full spectrum of phytochemicals and dietary fiber that nourish different types of gut microbes.
The Role of Processing: Minimally vs. Heavily Processed
When it comes to counting your plants, the degree of processing is a critical factor. Minimally processed plant foods, such as a whole apple or a handful of raw almonds, retain most of their nutritional value, including crucial fiber. Fiber acts as a prebiotic, directly feeding your gut bacteria. In contrast, heavily processed foods may have reduced or eliminated these beneficial ingredients. While still derived from a plant, their nutritional contribution to gut diversity is less potent than their whole food counterparts. The guiding principle is to focus on whole foods and be mindful that heavily processed options contribute less to the overall health of your gut microbiome.
The Super Six Plant Groups to Count
To help track your progress towards 30 plant points, Dr. Megan Rossi highlights the 'Super Six' categories of plant foods:
- Veggies: Leafy greens, root vegetables, alliums (onions, garlic), brassicas (broccoli, kale), and mushrooms.
- Fruits: Berries, citrus, stone fruits, and tropical fruits.
- Wholegrains: Oats, brown rice, quinoa, barley, and millet.
- Legumes: Beans, lentils, chickpeas, and peas.
- Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
- Herbs & Spices: Fresh or dried, including cinnamon, turmeric, ginger, basil, and parsley.
Does Almond Milk Count Towards 30 Plants a Week?
Yes, almond milk does count as a plant food towards your weekly goal. Since it is derived from almonds, it is technically a plant-based food. For example, adding almond milk to your morning oatmeal with walnuts could provide you with three separate plant points. However, the crucial point to remember is the difference between whole almonds and almond milk. The manufacturing process of almond milk involves blending almonds with water and then straining out the almond pulp, which is where much of the fiber and some nutrients are located. This leaves almond milk with significantly less fiber, protein, and antioxidants compared to whole almonds. Therefore, while it counts as one plant, it does not contribute the same level of fiber and microbial fuel as eating the whole nut.
Almond Milk vs. Whole Almonds for Gut Health
To illustrate the difference in nutritional value and gut health impact, consider the comparison below:
| Feature | Almond Milk (Unsweetened) | Whole Almonds (1 oz/28g) |
|---|---|---|
| Processing Level | Heavily processed | Minimally processed |
| Fiber Content | 0-1 gram per cup | ~3.5 grams per serving |
| Protein Content | ~1 gram per cup | ~6 grams per serving |
| Vitamins & Minerals | Often fortified with Vitamin D, E, and Calcium | Naturally occurring, including Vitamin E, Magnesium, and Manganese |
| Gut Microbiome Fuel | Minimal, primarily from remaining micronutrients | Excellent, due to prebiotic fiber and polyphenols |
| Satiety | Low, due to high water content | High, due to fiber, protein, and fat |
Optimizing Your Nutrition Diet with Plant Diversity
Reaching 30 plant points a week is an achievable goal, especially when you focus on integrating variety throughout your diet. Instead of relying on a single source, think creatively about adding different plant groups to each meal. You can supercharge a simple meal by including mixed nuts, seeds, and a variety of herbs or spices. The emphasis should be on addition, not exclusion. For instance, add a variety of berries to your breakfast, use a mix of beans in a salad, or experiment with new spices in your cooking. Frozen and canned fruits and vegetables are also excellent, cost-effective options that count. Remember, the goal is to provide a wide array of different foods for your diverse gut microbes.
Conclusion
In the context of the '30 plants a week' challenge, almond milk does count as one plant, but its contribution to gut health is limited due to the processing that removes much of the beneficial fiber and protein. For optimal gut microbiome diversity, prioritize consuming a wide variety of whole, minimally processed plant foods. While almond milk has a place in a balanced nutrition diet, it should be viewed as a supplement to, not a replacement for, whole almonds and other fiber-rich plant sources. Focus on diversifying your intake across fruits, vegetables, wholegrains, legumes, nuts, seeds, herbs, and spices to truly nourish your gut and support your overall health. For more science-backed nutrition information, consider resources from reputable organizations like ZOE.
How to Diversify Your Plant Intake
- Upgrade your salads: Add a handful of different nuts, seeds, and chopped herbs like parsley or cilantro.
- Embrace mixed nuts: Opt for a bag of mixed nuts and seeds rather than a single type for a more diverse snack.
- Make smoothies more complex: Add a variety of frozen berries, a handful of spinach, and different seeds like chia, hemp, or flax.
- Use herbs and spices liberally: Don't forget that herbs and spices count! Use a range of spices to flavor your meals.
- Mix up your grains: Instead of just brown rice, try incorporating quinoa, farro, or barley into your meals.
- Try a legume mix: Add a three-bean mix or lentils to stews, soups, and salads.
- Embrace 'ugly' produce: Imperfect-looking produce often contains higher levels of beneficial polyphenols.
Actionable Summary: Your 30 Plants in Action
| Meal | Diversification Tip |
|---|---|
| Breakfast | Add mixed berries, seeds, and oats to yogurt. |
| Lunch | Make a salad with various leafy greens, legumes, and roasted vegetables. |
| Dinner | Use a variety of spices in a curry or chili and add mixed legumes. |
| Snacks | Opt for mixed nuts, fruit, or vegetable sticks with hummus. |
| Beverages | Add mint or other herbs to water, or include a variety of fruits in a smoothie. |
Conclusion
In summary, almond milk can count towards your 30 plant points, but its processed nature means it lacks the substantial fiber and nutrients of whole almonds. The true benefit of the '30 plants a week' approach lies in maximizing the diversity and minimizing the processing of your plant food intake. By focusing on incorporating a wide variety of wholegrains, legumes, fruits, vegetables, nuts, seeds, and spices into your diet, you provide the optimal fuel for your gut microbiome, leading to a healthier gut and better overall well-being. Don't let the pursuit of 30 points overshadow the importance of whole, diverse, and minimally processed plant foods.
References
- The power behind the diversity of plants - The Gut Feeling
- Eating 30 Plants per Week: How To Do It and Why - ZOE
Final Takeaway
While almond milk can contribute one point to your 30-plant goal, remember that its value is limited. The focus should be on the diversity of whole, minimally processed plant foods to truly nourish your gut microbiome and improve your health.
Summary of Findings
| Aspect | Does Almond Milk Count? | For Best Gut Health |
|---|---|---|
| Counting | Yes, it counts as one plant. | Prioritize whole, diverse, and minimally processed foods. |
| Processing | It is a heavily processed food, missing fiber. | Opt for whole foods to maximize nutritional benefits. |
| Nutritional Value | Lower fiber and protein than whole almonds. | High fiber content from whole foods is key for gut diversity. |
| Contribution | Provides limited fuel for gut microbiome diversity. | Maximize the fuel for different gut microbes with varied plant sources. |
Conclusion Revisited
Ultimately, including almond milk in your nutrition diet and your 30-plant count is acceptable, but it is not a high-value entry due to processing. True gut health optimization comes from the consistent consumption of a wide array of whole, fiber-rich plant foods across all categories. By focusing on diversity in your meals, you can effectively meet and exceed the 30-plant goal while significantly boosting your gut health. Use almond milk as a minor point-earner, and prioritize adding more whole ingredients to your diet instead. Read more on why diversity matters for gut health.
Final Conclusion
For a truly impactful nutrition diet and optimized gut health, don't just count plants, make them count. While almond milk gives you a point, the real win is in embracing a variety of whole, unprocessed plant foods to feed your microbiome. It's the diversity and the fiber, not the volume of a single processed item, that revolutionizes your gut health. Count the almond milk, but prioritize whole almonds and other diverse plant sources to truly reap the benefits of the 30-plant challenge.
