The Science Behind the Plant Point System
The concept of counting 'plant points' was popularized after findings from the American Gut Project, a large-scale research initiative into the human microbiome. The study revealed a strong correlation between the diversity of plant foods in a person's diet and the diversity of their gut bacteria. The 'magic number' of 30 was identified as a significant benchmark for achieving a highly diverse and healthy gut flora, which is crucial for nutrient absorption, immune function, and mental health.
Unlike traditional dietary goals like '5-a-day,' which focus solely on fruits and vegetables, the plant point system broadens the scope to include all plant-derived foods. This inclusive approach encourages exploring different plant-based ingredients beyond a select few, leading to a wider intake of unique fibers, polyphenols, and other phytochemicals that each feed different species of beneficial gut bacteria.
How to count plant points
The rules for counting plant points are simple and designed to make tracking easy. The system is based on variety, not portion size, so a single sprinkle of seeds is just as valuable as a large handful. You track your score on a weekly basis, and any given plant type only counts once per week, even if you eat it multiple times.
Point Values for Different Plant Groups
Here’s a breakdown of how different plant groups contribute to your weekly tally:
- 1 Point: Each different type of fruit, vegetable, wholegrain, pulse, legume, nut, and seed is worth one point. For example, eating an apple, a banana, and a handful of almonds in a week would give you three points. Eating two apples and a banana would only give you two points, as the same fruit is not counted twice in the same week.
- 1/4 Point: Herbs and spices are an easy way to boost your score with minimal effort. Because they are typically used in smaller quantities, each unique herb or spice (fresh or dried) is worth a quarter of a point. A dish with basil, oregano, and black pepper would add 0.75 points.
The Importance of Variety and Color
Variety is the key to maximizing your score and, more importantly, your gut health. Here’s how to apply this rule effectively:
- Different varieties count: If you eat a red apple and a green apple in the same week, that counts as two separate points. The same logic applies to different-colored bell peppers (e.g., red, yellow, green) or types of mushrooms (e.g., button, oyster, shiitake).
- Food forms count: Whether the plant food is fresh, frozen, canned, or dried, it still contributes to your score. For canned or frozen items, opt for versions with no added sugar or salt to maximize nutritional benefits.
Plant Points vs. 5-a-Day
The table below highlights the core differences between the plant point system and the traditional '5-a-day' guideline.
| Feature | Plant Point System | '5-a-day' Guideline |
|---|---|---|
| Primary Goal | Dietary diversity for a healthier gut microbiome. | Volume of consumption of fruits and vegetables. |
| What Counts? | Fruits, vegetables, wholegrains, legumes, nuts, seeds, herbs, and spices. | Only fruits and vegetables (80g portions). |
| Quantity Focus | Variety over quantity. Portion size does not affect the point value. | Specific portion sizes are recommended. |
| Tracking Method | Weekly tally of unique plant varieties consumed. | Daily count of portions of fruits and vegetables. |
| Health Focus | Gut microbiome diversity, immunity, mental health, disease prevention. | General health benefits from fruits and vegetables. |
Practical tips for increasing your plant points
Reaching 30 plant points a week is more achievable than it sounds. Small, intentional additions can significantly boost your tally. Here are some strategies:
- Supercharge your breakfast: Add different berries (strawberries, blueberries, raspberries), nuts (almonds, walnuts), and seeds (chia, flax) to your porridge or smoothie. A dash of cinnamon can add a quick 1/4 point.
- Upgrade your staples: Swap white rice for brown rice, wild rice, or quinoa. Switch your regular pasta for wholewheat or lentil pasta. A mixed bean can is an easy way to add several points to a chili or salad.
- Embrace the spice rack: Season your meals generously with a variety of herbs and spices like paprika, cumin, ginger, and turmeric. These flavorful additions accumulate quickly.
- Snack smarter: Replace standard snacks with a handful of mixed nuts or a fruit that you haven't eaten yet that week. Dried fruits like dates and goji berries also count.
- Batch cook a 'point-packed' meal: Make a large pot of vegetable chili, a hearty lentil soup, or a roasted mixed vegetable tray at the beginning of the week. These can be used as a base for multiple meals and easily contain 6-10 plant points.
What Doesn't Count as a Plant Point?
For the system to be effective, focusing on whole and minimally processed plants is key. The following items do not typically count towards your weekly plant points:
- Refined Grains: White bread, white rice, and refined pasta have been stripped of the fibrous, nutrient-rich parts of the grain and do not count.
- Fruit Juices: Even 100% fruit juice often lacks the fiber of the whole fruit and is generally excluded from counting.
- Heavily Processed Products: Ultra-processed snacks and meat substitutes, even if plant-derived, are not counted.
Conclusion
Learning how do you count plant points is a powerful and practical step towards better nutrition. By shifting your mindset from simply eating a certain number of fruits and vegetables to actively seeking dietary variety, you feed your gut microbiome with the diverse nutrients it needs to thrive. The goal of 30 plant points a week, pioneered by research from the American Gut Project, provides a clear and achievable target. Incorporating more wholegrains, nuts, seeds, herbs, and spices into your diet through small, consistent changes can lead to significant improvements in your overall health, energy, and immunity. Remember, progress is the goal, not perfection, and every unique plant added to your diet is a win for your health.
Learn more about how increasing plant diversity impacts your gut and overall health by exploring the research from the American Gut Project.
