Does Honey Count as One of Your 30 Plant Points?

According to the American Gut Project, people eating 30 or more different types of plant foods weekly have a more diverse and healthier gut microbiome than those eating 10 or fewer. This practice, popularized by Professor Tim Spector, raises a common question: Does honey count as one of the 30 plant points? The answer is nuanced, as it is not a plant itself but offers potential benefits for gut health.

Quick Summary

Honey, a bee product, does not count toward the 30-plant-points goal based on strict definitions; however, some guidelines and nutritional science acknowledge its potential prebiotic benefits for a healthy gut microbiome.

Key Points

• Not a Plant Point: Honey is a bee product, not a plant, and is not counted toward the 30-plant-point diversity challenge by some strict interpretations.

• Prebiotic Potential: Despite not being a plant, certain varieties of honey contain non-digestible oligosaccharides that function as prebiotics, feeding beneficial gut bacteria.

• Enhances Beneficial Bacteria: Studies show that honey can help stimulate the growth of healthy gut microbes like Lactobacillus and Bifidobacterium, while suppressing harmful bacteria.

• Rich in Antioxidants and Antimicrobials: Raw honey contains antioxidants and possesses antibacterial and anti-inflammatory properties that contribute to a balanced and healthy gut ecosystem.

• Prioritize Diverse Plants: The core principle of the '30 plants' goal remains focused on broad plant diversity.

• Use in Moderation: As honey is high in sugar, it should be consumed sparingly as part of an overall balanced diet for optimal health benefits.

The 30 Plant Points Principle and What Actually Counts

First, it's crucial to understand the foundation of the '30 plants a week' concept. Rooted in the American Gut Project and championed by ZOE co-founder Tim Spector, the goal is to increase dietary diversity to boost the variety of your gut microbiome. A diverse gut microbiota is linked to improved metabolic function, better immune health, and protection against disease.

The counting system focuses on food from botanical sources, giving a 'point' for each unique type consumed within a week. The definition is broad, encompassing not only fruits and vegetables but also legumes, whole grains, nuts, seeds, herbs, and spices. The key is variety; eating an apple on Monday and Tuesday still counts as only one point.

Some guidelines, such as one from QC Natural Health, explicitly state that honey does not count towards the 30 plant foods because it is not a plant. However, other sources, like BBC Good Food, have included honey on their checklists for the 30-plant challenge. This contradiction highlights a common source of confusion.

Honey's Role Beyond the Plant-Based Count

Even if honey does not technically count as a 'plant' for your weekly tally, that doesn't mean it offers no value for gut health. Scientific research, including reviews published in the National Institutes of Health database, points to the potential prebiotic properties of honey.

What are prebiotics? They are specialized plant fibers that act as a food source for the beneficial bacteria in your gut. While honey is primarily sugar, it contains non-digestible oligosaccharides and polyphenols, especially in darker, less-processed varieties, which can fuel beneficial species like Lactobacillus and Bifidobacterium. Additionally, honey possesses antibacterial and anti-inflammatory properties that can help balance the gut ecosystem by suppressing harmful bacteria.

The 'Does Honey Count?' Comparison Table

To clarify the confusion, here is a comparison of how different foods fit into the 30-plant-point framework based on common guidelines.

Food Item	Is it a Plant?	Counts as a Point?	Primary Benefit for Gut Health	Comment
Honey	No	Debatable / No	Prebiotic effects, antioxidant properties	A product of bees, not a plant itself, though it contains plant-derived compounds. Varies by interpretation.
Apple	Yes	Yes	Fiber, polyphenols	A clear-cut point for the list.
Lentils	Yes	Yes	Fiber, protein	A valuable legume that boosts diversity.
Almonds	Yes	Yes	Healthy fats, fiber	Excellent source of nutrients.
Garlic	Yes	Yes	Prebiotic compounds	Alliums, like onions and garlic, are excellent for gut health.
Tofu	Yes	Yes	Protein, made from soy	Made from soy, a plant, and a legitimate point.

How to Maximize Honey's Gut-Health Benefits

If you choose to incorporate honey for its prebiotic potential, consider these tips to maximize its benefits while minimizing the intake of simple sugars:

• Pair with fiber: Drizzle honey on oatmeal with seeds, a yogurt parfait with berries, or a salad with various vegetables. The fiber from these other plants can work synergistically with honey's prebiotic content.
• Choose raw, unprocessed honey: Minimal processing helps preserve the enzymes, antioxidants, and trace minerals found in honey, which are believed to enhance its health properties.
• Use in moderation: Since honey is still a form of sugar, it's best to use it sparingly. A teaspoon in tea or drizzled over yogurt is often sufficient to reap the benefits without overdoing the sugar intake.
• Support local, raw producers: This can increase the likelihood of getting honey with more intact beneficial compounds and potentially support local ecosystems. It can also introduce small amounts of local pollen, which some believe may offer additional immune benefits.

Conclusion: The Bottom Line on Honey

From a strict interpretation, honey does not count as a 'plant' because it is a product of bees. However, honey contains prebiotic compounds, antioxidants, and antibacterial properties that can support gut health. Therefore, while not a core 'plant point,' moderate inclusion of raw, quality honey in a diverse diet can contribute to overall gut health. {Link: PubMed Central https://pmc.ncbi.nlm.nih.gov/articles/PMC9367972/}

Frequently Asked Questions

Why don't some people count honey towards the 30 plants?

Some nutritionists and diet guidelines do not count honey toward the 30-plant-point challenge because honey is a substance produced by bees, not a botanical food source grown directly from a plant.

Does processed honey offer the same benefits as raw honey for gut health?

No, processed honey, which is often heat-treated and filtered, loses many of its beneficial enzymes, antioxidants, and prebiotic properties during the refining process. Raw, minimally-processed honey is generally considered more beneficial for gut health.

Can honey help suppress harmful gut bacteria?

Yes, some scientific research indicates that certain types of honey possess antibacterial properties that can help reduce the presence of infection-causing bacteria in the gut, including Salmonella and E. coli.

Is honey a replacement for other prebiotic foods?

Honey is not a replacement for diverse plant-based prebiotic foods like legumes, grains, fruits, and vegetables. Its prebiotic content, while beneficial, should supplement rather than replace the fiber-rich foods that provide a broad spectrum of nutrients for your gut microbiota.

How can I best add honey to my diet for gut health?

For optimal gut health benefits, incorporate honey in moderation by pairing it with fiber-rich foods. Try adding a teaspoon to yogurt with berries, drizzling it over oatmeal with nuts and seeds, or mixing it into a smoothie.

What is the difference between honey and other natural sweeteners like maple syrup regarding plant points?

Unlike honey, maple syrup comes directly from the sap of a maple tree, which is a plant. Therefore, by some interpretations, maple syrup may be counted as a single plant point, although it should also be used in moderation due to its high sugar content.

Does the type of honey matter for gut health?

Yes, the type of honey can influence its properties. Darker, more raw honey varieties, like Manuka or Buckwheat, often contain higher levels of antioxidants and specific prebiotic compounds. Floral source, processing, and storage all affect the final composition.