During a recent free workshop I held online, I mentioned the importance of eating fibre to help regulate blood sugar levels, support a healthy gut microbiome and eliminate excess oestrogen. In this blog article, I’m going to talk about plant points – what they are, why they’re important and how to get them.
What are plant points?
Firstly, these have nothing to do with diet points that you might come across in popular group diet programs. Plant points are based on an American study, that looked at the diversity of the gut microbiome of over 10,000 participants, based in the US, UK and Australia. They found that people who ate at least 30 different plants a week had a greater diversity of beneficial gut bacteria, compared to those who only ate 10 plants weekly.
While the guidance to eat 5 portions of fruit and veg a day still holds due to the benefits seen from eating these daily, the research shows that eating a variety of plants may be more important than portion size alone.
Why are plant points important?
Plants promote a healthy and diverse gut microbiome. Greater diversity has been associated with better metabolic health (blood sugar control, insulin sensitivity, cholesterol levels, blood pressure, energy production, etc.), a stronger immune system and a reduced risk of chronic diseases like type 2 diabetes and cardiovascular disease.
Here are some benefits as they relate to women’s hormonal health:
- A healthy gut microbiome promotes the proper elimination of oestrogen, which helps maintain balanced reproductive hormones and reduce issues like menstrual irregularities and endometriosis.
- A diverse gut microbiome helps regulate inflammation and support the immune system. Chronic inflammation is associated with conditions such as PCOS and endometriosis.
- The gut microbiome plays a crucial role in nutrient absorption, including those essential for hormone production.
- The gut microbiome communicates with the brain and can influence communication between the brain and the adrenals, thus regulating the stress response, and between the brain and the ovaries, therefore impacting reproductive hormone production.
A diverse and balanced gut flora is associated with better oestrogen metabolism, reduced inflammation and better nutrient absorption. All of these contribute to balancing hormones, which in turn supports female reproductive health.
What counts as a plant point?
Here’s how the plant points system works:
- Plant points are limited to vegetables and fruits. They also include beans, lentils, nuts, seeds, whole grains, herbs and spices
- Each different plant variety counts as 1 point. This means different colours of the same plants count as 1 point each, e.g. purple sprouting broccoli and green sprouting broccoli count as 2 points.
- Fresh, dried, canned, and frozen plants all count
- Herbs and spices count as 1/4 point each
- Extra virgin olive oil, tea, and coffee also count as 1/4 point
- Note that refined plants like juices, white grains, and processed foods do not count.
How can you increase your intake of plants?
Here are 6 suggestions to start increasing your point intake:
- Start your meals with a vegetable starter, e.g. steamed leeks in balsamic vinegar and olive oil dressing.
- Add one more side veg to your main meal.
- Sprinkle sesame seeds on a stir-fry.
- Swap crisps and sweet snacks for plant-rich snacks.
- Add a handful of berries to plain yoghurt
- Try a plant-based breakfast, with scrambled tofu, sauteed mushrooms and cherry tomatoes, avocado and lightly-wilted spinach.
Conclusion
Incorporating a diverse range of plants into your diet can have a profound impact on your overall health, particularly when it comes to supporting balanced hormones. By aiming for at least 30 different plant varieties per week, you can support your gut microbiome, regulate inflammation, and ensure that you’re absorbing all those important nutrients. All of this will help you optimise hormone function.
Remember that small changes can lead to significant improvements over time. Start by implementing one or two of the suggestions mentioned above, and gradually incorporate more plant-based foods into your meals and snacks. Try experimenting with different plant varieties, and don’t be afraid to try new recipes or cuisines to keep your diet exciting and diverse. Feel free to send me a message or leave a comment below if you would like recipe suggestions!
