30 plant points: What they are and why your gut needs them

In the UK, you've probably heard of the NHS-backed eating your five a day, external, but do you know about the 30 plant points we're encouraged to eat each week? The idea focuses on variety rather than volume, aiming for 30 different plant foods across seven days to support gut health.

The theory emerged from the American Gut Project, external, crowd-sourced research involving more than 10,000 people.

"They discovered that those who ate 30+ different types of plants per week had gut microbiomes that were the most diverse – and hence health promoting," says Dr Shireen Kassam, external, professor, author and founder of Plant-Based Health Professionals UK.

Plants that count are categorised into six groups:

That means coffee and dark chocolate (with 70% cocoa solids or more) are on the list, as they're derived from seeds. Tofu – made with soya – counts too.

The key is diversity – there are no (plant point) prizes for eating the same plant twice.

"Most beneficial foods have a dose effect, the more the better, within reason. But, you just can't count it more than once in a week," points out Kassam.

Different colours of the same fruit or vegetable are worth separate points, though – think orange and yellow peppers, and green and red apples.

"This is due to the different chemicals found in different coloured plants," explains dietitian Catherine Rabess, external, author of The 30 Plan.

"The function of the polyphenols (a particular group of compounds) can vary greatly dependent on the colour and type of a food." And, the more variety of these hero compounds we get, the better.

"Best described as the bodyguards of the gut, polyphenols have antioxidative, anti-inflammatory and antimicrobial activities, which can improve our health. They can defend against harmful invaders as well as reduce inflammation and oxidative damage that can be linked to chronic disease."

Most plants from the six groups count as one whole point, although herbs and spices register as a quarter of a point each, due to the small portions.

"Anything that's not from a whole food," says Rabess. "Processing often reduces or eliminates the proven beneficial ingredient. That's not to say it is not healthy, but it cannot count towards your plant points."

For instance, white bread and pasta is made with the inner part of the wheat grain, which has been stripped of the fibre-rich bran and germ, so they don't count. Same goes for white rice.

Brown pasta, rice and bread are wholegrain, which is why they do count towards your 30.

Similarly, fruit juice might work towards your five-a-day, but due to its lack of fibre, you can leave if off your plant point tally.

With planning and practice, hitting 30 plant points weekly isn't as difficult as it sounds.

Keep momentum by bringing batch-cooked dishes like a lentil stew back to life in different ways with added ingredients and extra sides of veg.

Nuts, seeds and dried fruits are great for snacking on as well as adding flavour and texture to vegetables, salads and breakfasts. They give a nutritional boost to desserts too.

Swapping in brown rice, pasta and bread for white is another easy win.

Pre-packaged, budget-friendly shortcuts featuring a rainbow of ingredients help. Rotate in bags of frozen mixed sliced peppers or berry medleys, and tins of mixed bean salads and you'll soon hit your 30 points.

"Digestive enzymes help to break down carbs, protein and fats in your food into smaller molecules so they can be absorbed into your body. The gut also removes waste products while absorbing water, salts and electrolytes, and hosts the gut microbiome," Rabess explains.

"Gut microbes also support immune function (70% of the immune system resides in the gut), hormone regulation, inflammation regulation and communication between the brain and the gut."

When the gut is unhappy, you might experience bloating, constipation and stomach pains. Other issues might not be as obvious.

"The absence of gut symptoms doesn't automatically mean you have good gut health," says scientist, dietitian, nutritionist and author, Doctor Megan Rossi, aka The Gut Health Doctor, external.

"This is because our gut health extends beyond digestive symptoms to impact areas like your mental health, heart health and such."

In short: look after your gut, and your gut will look after you.

Originally published February 2024. Updated February 2026.

Want more? Visit BBC Food on Instagram, external, Facebook, external and Pinterest, external or watch the latest Food TV programmes on BBC iPlayer.