Dietary diversity and, in particular, diversity in plant-based foods, has a number of potential benefits. Taking in a wide variety of colourful, plant-based foods supports intake of a variety of vitamins and minerals, antioxidants as well as phytonutrients and fibre.
A diverse intake of plant-based foods been shown to support a healthy, balanced gut microbiota1 the collective term for the trillions of bacteria located in the gut. This population of bacteria have been shown to affect many different functions in the body including metabolism, immune function, inflammation, and mood.
The gut microbiota has also been shown to play a role in the digestion of dietary fibre1, and in the regulation and production of vitamins such as vitamin B12, vitamin K and folate, neurotransmitters and enzymes. All these products have direct and indirect effects on health and are associated with cardiovascular disease and mental wellbeing as well as obesity and autoimmune disease.
Keeping a ‘plant diary’ may be helpful in supporting an increase in diversity of plant-based foods.This approach is all about aiming for a weekly increase, with an ultimate target of 30 different plant-based foods in a week. This number has been shown to be most beneficial. Use the table below to note down each different type of plant-based food eaten, aiming not to repeat the entry if you eat that food-type again. So, if you eat wheat pasta then eat wheat bread; or if you eat olives and then cook with olive oil then these both only count as one entry. However, if you eat red onions and white onions they count as two. Herbs, spices,nuts and seeds and oils all count separately.
What you can include:
Plant-based foods are not just fruit and vegetables; they also include grains, nuts and seeds, beans, pulses and legumes and oils, herbs and spices.Aiming to take in 6-7 portions of vegetables and 2-3 portions of fruit per day contributes to this approach.