Eating five servings a day of fruits and vegetables has been drilled into our brains for eons it seems. I don’t know about you, but I’m not always sure what a serving size is supposed to be.
Studies have shown that eating 30 different plants a week (7 day period) is associated with a more diverse microbiome, which is better for overall health. According to a gastroenterologist, Having a diverse, healthy gut microbiome leads to better overall gut health and overall health. It leads to a reduction of chronic illnesses and certain types of cancer.
Having a diverse gut microbiome allows you to strengthen your gut lining. Your gut will repair itself. Digestion will improve. People who have bloating will feel their symptoms improve. People with irregular bowels, such as constipation or diarrhea, will become more regular.
Over time, your metabolic health will likely improve. What does that mean? If you have overweight or obesity, you likely will lose weight. If you have high blood sugar and/ or have type 2 diabetes, your A1c will improve. If you have hypertension, your blood pressure will start to come down. If you have high cholesterol, you will soon see your numbers improve.
As your blood pressure and cholesterol levels improve, you will lower your risk for cardiovascular diseases and reduce your risk of heart attack and stroke. Your mental health likely will improve. People with a diverse microbiome see improvement in mood, anxiety, depression, brain fog and chronic fatigue. People have more energy to exercise. Eating 30 Different Plants a Week: How to Do It
Focusing on the diversity of what I was eating over portion size seemed easier so I decided to try it. I wrote down what I was eating and kept a “score card” by my computer. In less than three weeks I started noticing changes.
For starters, I found myself a lot more observant about eating different things, which increased the number of plants I was consuming. Secondly, it definitely helped with some GI issues I had been having. Lastly, it’s making me a better cook as I’m looking for recipes that incorporate a lot more plant points. This turns out to be an approach to eating that definitely works for me. Everybody is different though, but it maybe something to consider.
What Constitutes a plant point? If the food comes from a plant and is minimally processed, it counts! It covers a lot more than you may initially think. For starters, eat the rainbow when it comes to fruits and veggies. While a banana counts as one point, a red and green pepper each count as a point. Same is true for different types of onions and other vegetables such as lettuce and cabbage. Other points include:
• Legumes: lentils, beans, chickpeas.
• Whole grains: oatmeal, millet, quinoa, brown rice, barley, buckwheat, wheat, rye, farro, cornmeal, popcorn
• Nuts: walnuts, pecans, almonds, pistachios, peanuts and yes nut butters count. Dipping apple slices in peanut butter counts as two points.
• Seeds: hemp seeds, chia seeds and flaxseeds.
• Herbs and spices (spices are the dried version of the plant, while herbs are the fresh part). Try parsley, basil, oregano, turmeric, ginger or curry. Herbs and spices count for ¼ point each.
• Dark coffee.
• Dark chocolate, at least 70 percent cocoa.
• Tea
This is by no means an exhaustive list.
Other Resources
• Supercharge Your Gut! The 30 plant challenge. Has a handy chart you can use.
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