Plant Points — Your 30 a Week Tracker
You don’t need to track calories or grams to eat better — just count the plants. The Plant Points system is an easy way to see how much variety you’re getting each week, and how close you are to the 30 a Week target.
Why Count Plants, Not Portions
The aim isn’t to eat more food — it’s to eat a wider range of foods. Each plant brings its own mix of fibres, polyphenols, and nutrients that feed different microbes and balance your metabolism. A teaspoon of spice, a handful of nuts, or a few beans in a stew — they all count.
This system keeps it simple: you earn points for variety, not volume. It builds on the original American Gut Project, where every plant counted as one point — apple or oregano, lentil or lettuce. That was fine for research, but when people started using it in real life, it made sense to tweak the rules a little. Herbs and spices are still valuable (they’re full of polyphenols and antioxidants), but because we use them in tiny amounts, most modern versions — including this one — count them as ¼ of a point. It’s a gentle nudge to use more, not just sprinkle once and tick the box.
🌿 The 30 a Week Point System
| Category | What Counts | Points | Notes |
|---|---|---|---|
| Vegetables | Carrot, beetroot, kale, courgette, onion, etc. | 1 | Fresh, frozen, or cooked all count |
| Fruits | Apples, pears, berries, citrus, bananas | 1 | Different types (apple vs pear) count separately |
| Legumes & Pulses | Lentils, beans, peas, chickpeas | 1 | Red lentils and green lentils each count |
| Whole Grains | Oats, barley, quinoa, brown rice | 1 | Stick to whole grains where possible |
| Nuts & Seeds | Almonds, walnuts, chia, flax, sunflower | 1 | A sprinkle or small handful is enough |
| Mushrooms | Button, portobello, chanterelle, oyster, shiitake | 1 | Not technically plants, but your gut treats them the same |
| Herbs & Spices | Basil, coriander, turmeric, cumin, paprika | ¼ | Tiny amounts still count — mix them up |
| Fermented Plants | Sauerkraut, kimchi, kombucha, miso | 1 | Fermented foods feed both you and your microbes |
| Extras | Olive oil, tea, coffee, dark chocolate | ¼ | Optional but beneficial plant compounds |
Goal: Aim for 30 + points per week.
You can easily reach it by mixing herbs, beans, grains, and veg through the week. Remember: it’s not about hitting perfection — it’s about increasing variety a little each week. Your microbes will thank you for every new ingredient.
🔢 How to Count
- You only count each plant once per week. (Eating broccoli three times = 1 point.)
- A mixed meal — like dal, chili, or salad — often contains 8 – 12 points in one go.
- Mixed spice blends count by components (e.g. cumin + coriander + turmeric = ¾ point).
- Fresh, frozen, dried, or canned all count — just watch for added sugar or syrup.
- Juices and refined grains don’t count (no fibre left).
💡 Bonus Ideas
- Try a new plant → + ½ bonus point.
- Reach 10 points → Bronze badge.
- Reach 20 points → Silver badge.
- Reach 30 points → Gold badge (you’ve hit the diversity target!).
- Add a wild card category — something unusual like seaweed, edible flowers, or fermented garlic.
🧠 Why It Works
Each extra plant adds a different kind of fibre or polyphenol, feeding a broader range of gut microbes. That means more short-chain fatty acids (good for appetite control and blood sugar) and steadier hormone signals like GLP-1. More variety = calmer digestion, fewer cravings, better mood.
This system isn’t about restriction — it’s about curiosity and colour. Count your plants, not your calories.
Coming Soon
We’re building an interactive Plant Tracker so you can tick off your weekly list online — or download a printable version to keep in your kitchen.