Phytonutrients: Nature’s Superpowers & How to Maximise Them in Your Diet! Guest blog by Tara Tredger (ANutr)

You’ve probably heard that eating five servings of fruits and vegetables a day is good for your health. But did you know that variety matters just as much as quantity? Experts now recommend aiming for 30 different plant-based foods per week to support a thriving gut microbiome. Research from the American Gut Project1 found that people who met this target had significantly more diverse gut bacteria than those eating 10 or fewer plant foods. A richer microbiome is linked to better digestion, a stronger immune system, and even a lower risk of conditions like bowel cancer, thanks to beneficial compounds like short-chain fatty acids produced in your gut.

Plants are powerhouses of fibre, which not only support digestion but also feed our beneficial bacteria living in our gut mircobiome2. They’re packed with phytonutrients—natural compounds that give plants their vibrant colour, flavour, and protective properties. When we consume these phytonutrients, it can have a profound effect on our health, helping to reduce oxidative stress, combat inflammation, and lower the risk of chronic conditions like cancer3, heart disease4, and type 2 diabetes5.

To keep your gut microbiome in optimal shape, it's crucial to incorporate a variety of plants into your daily diet. Did you know that the young leaves or tips of plants—the ones that need the most protection—host the highest concentration of phytonutrients? This is just one more reason to throw fresh herbs like basil, coriander, and parsley into your meals! Look for vibrant, bright, and deep-coloured fruits and vegetables—they often signal a higher concentration of these potent, disease-fighting compounds.

Power Up Your Plate: Tara’s 10 Top Tips for Eating 30 Plants a Week!

1 - Mix Up Your Breakfast Bowls 🍓🥣

✅ Swap plain oats for a topping-packed version:

- 🌰 Nuts (almonds, walnuts, pecans)

- 🍓 Fruits (berries, bananas, apples)

- 🌿 Seeds (chia, flax, pumpkin)

- 🥥 Coconut flakes for extra flavour!

2- Build a Colourful Salad 🌈🥗

💡 The more colours, the better! Try at least 5 plants per bowl:

- 🥬 Dark leafy greens (spinach, kale, arugula)

- 🍅 Bright veggies (peppers, carrots, beets)

- 🥑 Healthy fats (avocado, olives, nuts)

- 🍏 Fruits (pomegranate, orange slices, apple)

3- Snack Smart with Plant-Based Goodies 🍎🍫

Instead of ultra-processed, packaged snacks, go for gut-friendly nibbles:

- 🥕 Carrot sticks + hummus

- 🌰 Mixed nuts & dried fruit

- 🍫 Dark chocolate (85%+ cacao for antioxidant power!)

- 🍇 Frozen grapes or dark chocolate-covered berries

4- Cook with More Herbs & Spices 🌿🧄

🔹 Herbs and spices are plants too! Boost variety with:

- 🌿 Basil, cilantro, parsley, dill

- 🧄 Garlic, ginger, turmeric, cinnamon

- 🌶️ Chili flakes & black pepper for extra flavour

- ☕ Fresh coffee—yes, it counts as a plant!

5- Try a ‘Plant-Powered’ Stir-Fry 🍚🍜

🌟 Easy way to pack in 6+ plants per meal:

- 🥕 Bell peppers, carrots, mushrooms, zucchini

- 🌱 Add tofu, chickpeas, or edamame for protein

- 🍚 Serve over brown rice or quinoa

6- Swap Out Your Usual Carbs 🍞➡️🌱

Make simple plant-based switches:

- ❌ White pasta → ✅ Lentil or chickpea pasta

- ❌ White rice → ✅ Quinoa, bulgur, or wild rice

- ❌ White bread → ✅ Whole grain or seeded bread

7- Experiment with Fermented Foods 🥒🧀

✅ Fermented foods are often probiotic = they contain live beneficial bacteria that help restore gut balance! Try:

- 🥒 Kimchi & sauerkraut

- 🥛 Kefir & unsweetened plain or Greek yogurt

- 🍵 Kombucha instead of soda

8- Go for a ‘Plant-Based Protein Swap’ 🍛🍲

🔄 Replace meat with plant proteins a few times a week:

- 🌱 Lentils, chickpeas, or black beans in stews

- 🍄 Mushrooms instead of meat in tacos

- 🥜 Peanut or almond butter for extra protein

9- Reduce Ultra-Processed Foods & Artificial Sweeteners

❌ Refined sugars and processed foods may promote the growth of harmful gut bacteria.

❌ Artificial sweeteners like aspartame and sucralose may disrupt gut microbiota balance10.

✅ Stick to whole, minimally processed foods to keep your microbiome thriving.

10- Why don’t you make a ‘Plant Points’ Challenge 📊🎯

🥳 Turn it into a fun weekly goal!

✔️ Keep a tally of how many plant foods you eat

✔️ Try one new veggie or grain each week

✔️ Compete with family or friends for who hits 30 first!

💡 Final Tip: Variety is key! Eating a mix of fruits, veggies, legumes, nuts, seeds, and whole grains keeps your gut microbiome thriving. Your gut (and taste buds) will thank you! 🦠

References: 

1.     McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., Ackermann, G., Aksenov, A. A., Behsaz, B., Brennan, C., Chen, Y., DeRight Goldasich, L., Dorrestein, P. C., Dunn, R. R, Fahimipour, A. K., Gaffney, J., Gilbert, J. A., Gogul, G., Green, J. L., Hugenholtz, P., Humphrey, G., Huttenhower, C. Jackson, M. A., Janssen, S., Jeste, D. V., Jiang, L., Kelley, S. T., Knights, D., Kosciolek, T., Ladau, J., Leach, J., Marotz, C., Meleshko, D., Melnik, A. V., Metcalf, J. L., Mohimani, H., Montassier, E., Navas-Molina, J., Nguyen, T. T., Peddada, S., Pevzner, P., Pollard, K. S., Rahnavard, G., Robbins-Pianka, A., Sangwan, N., Shorenstein, J., Smarr, L., Song, S. J., Spector, T., Swafford, A. D., Thackray, V. G., Thompson, L.R., Tripathi, A., Vázquez-Baeza, Y., Vrbanac, A., Wischmeyer, P., Wolfe, E., Zhu, Q. and Knight, R. 2018. American Gut: an Open Platform for Citizen Science Microbiome Research. American society for Microbiology, 15;3 (3): e00031-18.

2.     Slavin, J. L. (2005). Dietary fibre and body weight. Nutrition: Burbank, Los Angeles County, California, 21(3), 411–418.

3.     Mentella, M. C., Scaldaferri, F., Ricci, C., Gasbarrini, A. and Miggiano, G. A. D. (2019) Cancer and Mediterranean Diet: A Review. Nutrients, 2;11(9):2059.

4.     Fung, T. T., Rexrode, K. M., Mantzoros, C. S., Manson, J. E., Willett, W. C. and Hu, F. B. (2009). Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women. Circulation, 119(8), 1093–1100.

5.     Salas-Salvadó, J., Bulló, M., Babio, N., Martínez-González, M. Á., Ibarrola-Jurado, N., Basora, J., Estruch, R., Covas, M. I., Corella, D., Arós, F., Ruiz-Gutiérrez, V., Ros, E. and PREDIMED Study Investigators. (2011). Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomised trial. Diabetes care, 34(1), 14–19.