Why 30 plants a week is the new 5-a-day! - Group Talk - 5th May 2025.
- friendsonajourney2
- 5 days ago
- 3 min read
As research develops revisions to health advise can change;
In 1989 the World Health Organisation (W.H.O.) , recommended we should consume 400g of fruit and vegetables a day to lower the risk of serious health concerns.
heart disease
strokes
some types of cancer
Fruit and vegetables provide us with vitamins and minerals and are a great source of dietary fibre, contributing to a healthy, balanced diet.
In 2003 the UK Government launched the 5-a-day campaign, which was an adaptation of the 1989 W.H.O. recommendation recognising a portion as 80g of fruit and vegetables.
What counts as 1 of your 5-a-day?
80g of fresh, canned or frozen fruit and vegetables (but not Potatoes, Yams, Cassava and Plantain i.e. starchy foods) tinned Fruit and Vegetables must be in natural juice or water, with no added sugar or salt.
30g of dried fruit (Eaten within meals, not as snacks)
150ml of fruit juices, vegetable juice or smoothie (No more than one portion a day)
80g of Beans and pulses (only one portion a day)
Since 2018 a study initiated by the British and American Gut Project looked at the diets of thousands of people and how different dietary patterns were associated with different health outcomes. The study revealed those who ate a wider variety of plant foods enjoyed a more diverse gut microbiome (i.e., 40 trillion microorganisms that live within the gut).
The research reveals that diversity is key in supporting and developing the 40 trillion microorganisms. The prebiotics within plants include different types of fibre and other carbohydrates, including chemicals called polyphenols, which have antioxidant and anti-inflammatory properties; this is often responsible for the colours of many plants, i.e., purple beetroot, aubergine, blueberries, blackberries...
The different prebiotics found in different plants feed different gut bacteria. This means eating a diverse variety of plants supports the diversity of the bugs within our gut microbiome.
Scientists concur that this supports us to live longer, healthier lives.
So what counts towards our 30 plants a week?
Fruit
Vegetables
Legumes - Beans and Pulses
Wholegrains
Nuts and Seeds
Herbs and Spices
Eating 30 plants a week means eating 30 different varieties of plants a week.
You might be surprised by a few foods that also count towards our 30 a week:
Dark Chocolate - 70% Cocoa and above
Coffee Beans - Freshly ground not instant
Green Tea
Olive Oil - Extra Virgin
Popcorn—both Corn and Maize - without flavours/coatings
Different-coloured plants count as different varieties of plants; i.e., red, green, and yellow bell peppers count as 3 different plants. This is due to the different colours meaning different polyphenols, which feed different strains of gut microbes - offering different health benefits.
Fruit and vegetables come in all shapes, sizes, and colours, and your 30 plants can include different types of fruit, root vegetables, salad leaves, brassicas, and alliums. Fresh, frozen and tinned (in waters and no added salt/sugar)
Legumes include beans, pulses, and peas; they are a great all-rounder offering a substantial source of fibre, protein, folic acid, and minerals.
Grains we include towards our 30 a week include whole grains, i.e., oats, barley, wheat, rye, quinoa, and brown rice, avoiding white flour and white rice, which have the fibre/husks removed, which affects our blood sugar and blood fat levels.
Nuts and seeds contain protein, fibre, healthy fats, vitamins, and minerals, offering us a great snack or different textures within the meals we eat.
Herbs and spices are a healthy way to add flavour to the food we eat, both dried and fresh.
To increase our variety of plants doesn't have to be daunting; buy fresh fruit and vegetables but also stock up your cupboards with tinned fruit, vegetables, beans, and pulses and your freezers with frozen fruit and vegetables.
Add nuts and seeds to salads, creating texture, and herbs adding flavour.
Lift yoghurt with fruit, nuts, and seeds, taking it to the next level.
Beans and pulses can be added to salads and stews; they can also be a replacement for meat within meals.
You can soon reach 30 a week by just being aware of what you are eating and also reaching your 30g of fibre a day target.
Last week I made and enjoyed two salads that were packed with plants and, in turn, fibre.
Black Bean & Avocado - Black Beans, Avocado, Cherry Tomatoes, red Onion, Red Chillis, and Extra Virgin Olive Oil - per portion - 6 plants - 4.4g fibre
Vibrant Quinoa - Tricolour Quinoa, Pine Nuts, Pomegranate, Parsley, Lemon Juice - per portion - 7 plants - 4.8g Fibre
Track your fibre and the variety of plants you eat over a week; you can reach 30g a day of fibre and the variety of 30 plants a week.
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