The Foundation of Plant Points: It's All About Diversity
The concept of "plant points" is a simple, effective framework for measuring dietary diversity, which research links to a healthier gut microbiome. Instead of focusing on strict calorie counting or portion sizes, the goal is to consume a wide variety of different plant types each week, with a recommended target of 30. This approach ensures you receive a broad spectrum of fibers, vitamins, minerals, and phytonutrients, which are vital for nourishing the trillions of microbes in your gut.
The 'Super Six' Categories
Most whole, minimally processed plant foods fall into six primary categories, with each unique item counting as a single point per week.
- Fruits: A red apple is one point, and a green apple counts as a second, unique point. Examples include berries, bananas, citrus fruits, and tomatoes.
- Vegetables: This broad category includes everything from leafy greens like spinach and kale to root vegetables like carrots and beetroot. Different colors of the same vegetable, such as a yellow bell pepper and an orange one, count as separate points.
- Whole Grains: Whole grains, such as oats, quinoa, brown rice, whole wheat pasta, and barley, count as one point each. The processing of white flour or white rice strips away key nutrients, so they do not count.
- Legumes: Beans, lentils, chickpeas, and other pulses are all excellent sources of plant points. A mixed bean can is a simple way to add multiple points to a meal.
- Nuts and Seeds: A handful of almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds each represents a unique point. Switching up your regular nut butter can also add variety.
- Fermented Plants: Items like sauerkraut, kimchi, tempeh, and miso are not only plants but also provide probiotics that benefit gut health.
Fractional Points and Other Notable Additions
Not every plant-derived food counts as a full point. Some ingredients, often used in smaller quantities, contribute a fraction to your weekly score.
- Herbs and Spices: Each unique herb or spice, whether fresh or dried, adds a quarter (1/4) of a point. This includes everything from oregano and basil to paprika and cumin.
- Tea, Coffee, and Extra Virgin Olive Oil: Your morning cup of tea or coffee, and high-quality extra virgin olive oil, also contribute a quarter (1/4) of a point each.
- Dark Chocolate: Minimally processed dark chocolate with 70% or more cocoa solids counts as one point.
- Vegetable Stock: Some systems count vegetable stock as half (1/2) a point.
What Doesn't Count Towards Plant Points?
The focus of the plant point system is on whole, unrefined plant foods. As a rule of thumb, if a food has been heavily processed, it loses its eligibility for a point.
- Refined Grains: White flour products, including white bread, pasta, and rice, do not count, as they have been stripped of the fiber-rich bran and germ.
- Fruit Juice: Juices remove much of the fiber from the fruit, concentrating the sugar. Eating whole fruit is always preferred.
- Multiple Servings of the Same Food: The system rewards variety, not volume. Eating an apple every day of the week still only earns you one point for that week.
Maximizing Your Weekly Score: A Practical Comparison
This table illustrates how simple ingredient swaps can significantly increase your weekly plant point total by focusing on diversity.
| Meal Example | Low-Variety Meal (Points) | High-Variety Meal (Points) | Point Difference |
|---|---|---|---|
| Breakfast | A bowl of plain oats (1 pt) | Oats with blueberries, flaxseeds, and cinnamon (3.25 pts) | +2.25 pts |
| Lunch | A white bread sandwich with lettuce and tomato (2 pts) | A whole grain wrap with mixed leaves, hummus, rocket, and sliced cucumber (5 pts) | +3 pts |
| Dinner | Pasta with canned tomato sauce and onion (2 pts) | Wholewheat pasta with a multi-veg tomato sauce, lentils, basil, and black pepper (6.5 pts) | +4.5 pts |
| Snack | An apple (1 pt) | A handful of mixed nuts and an apple (5 pts) | +4 pts |
| Drinks | Instant coffee (0.25 pts) | Coffee with a sprinkle of cinnamon and a cup of herbal tea (0.5 pts) | +0.25 pts |
Strategies for Boosting Your Plant Point Intake
- Embrace 'The Rainbow': Eating a variety of colorful fruits and vegetables ensures you get a wider range of polyphenols, the powerful compounds that give plants their hue.
- Swap Smart: Make easy substitutions. Choose a mixed grain blend instead of single-grain rice, or use a mixed nut and seed topping for your yogurt.
- Blend It Up: Smoothies and soups are an effortless way to pack numerous plant points into a single dish. Combine fruits, leafy greens, and seeds for a point-dense meal.
- Explore the Spice Rack: Don't underestimate the power of herbs and spices. They add flavor and quarter-points quickly. Experiment with spices like turmeric, paprika, and ginger in your cooking.
- Try a Challenge: Turn the "30 plants a week" goal into a fun activity for the family. Keep a whiteboard list of everything you try to track your progress and inspire new food choices.
Conclusion
Understanding what counts towards plant points transforms how you view healthy eating, shifting the focus from restriction to rich, nourishing variety. By incorporating more fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices into your weekly diet, you are not just ticking boxes but actively nurturing a more diverse and resilient gut microbiome. Achieving the 30-plant-point target is not about perfection, but about embracing small, cumulative changes that deliver significant long-term health benefits, from improved digestion to enhanced mood. Begin tracking your progress and discover how enjoyable and accessible a diverse plant-rich diet can be. For more information on the research, explore the work of the American Gut Project.
