The phrase “eat more plants” has become one of the most widely recommended nutrition messages of the past decade. When people hear this, they often assume it means going vegan or cutting out foods they enjoy. Although the idea of “plant based eating’ can feel intimidating, it does not need to be a commitment to veganism, complex cooking or giving up your favourite foods.
In practice, the biggest health wins come from simply adding more variety and diversity of plant foods to your current diet, whilst still including foods you enjoy. There is no need for perfectionism, but small changes across the week add up.
This concept is referred to as “plant power”, as it focuses on variety, flexibility and long term sustainability rather than rigid rules.
Why “Plant Power” Matters
Modern Western diets tend to revolve around a small number of foods, meat, dairy, refined grains, and ultra-processed products. Whilst these foods can have a place in a balanced diet, the main issue is what is missing, rather than what is included.
Research consistently finds that people do not eat enough plant foods, including fruits, vegetables, legumes, whole grains, nuts & seeds. Plant foods provide a range of different prebiotic fibres, vitamins, minerals and protective compounds like polyphenols, phytochemicals and antioxidants. These compounds interact with our gut microbiome, immune system, metabolism, and cardiovascular system to promote health and reduce disease risk.
One particular study from the American Gut Health Project, found that those who consumed 30 or more different plant foods across the week had a significantly greater gut microbiome diversity than those who ate fewer than 10 plant foods per week.
Gut diversity is strongly associated with improved digestion, metabolic health, immune function and reduced inflammation. Plant diversity is one of the key drivers for gut health.
A key message from this is that improving your health does not require dramatic changes, but eating a wider variety of plants can make a measurable difference.
What Do We Mean by “Plant Power”?
“Plant power” is not about eliminating animal products or following a strict vegan diet. Instead, it refers to the priority of increasing plant diversity, which is the number of plant foods you consume across the week. This includes vegetables, fruits, whole grains, legumes (beans, chickpeas, lentils), nuts, seeds, and even herbs and spices.
That includes vegetables, fruit, wholegrains, beans and lentils, nuts and seeds, plus herbs, spices and plant oils like olive oil. Even using small amounts, such as herbs and spices, count towards plant diversity.
A plant powered approach aims to increase plant variety, make plants more of a foundation in a meal, and use animal products as a complement rather than a centrepiece, whilst focusing on whole and minimally processed foods.
An example of this, can be: instead of a large chicken breast and small side salad, a plant powered meal would be a mixed salad with various plants, red and green lentils, mixed herbs and spices, along with some sweet potato and a small piece of chicken.
Animal products such as fish, eggs, yoghurt, poultry and meat can still be included, but they are one component of a more plant rich plate, rather than the main ingredient.
The Key Benefits of Eating More Plants
Increasing plant intake has been associated with a wide range of health benefits. Whilst no single food guarantees health, the patterns of eating that include diverse plant foods are consistently linked to improved health outcomes. Let’s explore the science behind these benefits:
Plant foods support gut health
Your digestive system is home to trillions of microorganisms, known as the gut microbiome. These individual microbes play a key role in digestion, metabolism, immune regulation and even mental health. Read more about how plants can support mood here.
The gut microbiome thrives on fibre, and dietary fibre is found only in plant foods. These fires cannot be digested by human enzymes but instead act as fuel for the beneficial gut microbes. Different fibres feed different microbes, which is why the diversity is key.
When the gut microbes ferment the fibre, they produce compounds known as short-chain fatty acids (SCFA’s), including:
- Butyrate
- Acetate
- Propionate
These compounds help with:
- Strengthening the intestinal barrier
- Reducing inflammation
- Supporting the immune system
- Improving insulin sensitivity
Butyrate has been shown to nourish the cells lining the colon, which may play a role in reducing the risk of bowel cancer.
Different plant foods contain different types of fibres and prebiotics. This is why the variety matters.
Polyphenols are plant compounds found in berries, tea, coffee, cocoa, herbs and spices, and have been shown to support microbial diversity.
Note that if you struggle with bloating, IBS style symptoms or irregular bowel movements, then increasing plant diversity can be a good starting point, but it’s important that the fibre intake is tailored to your symptoms and tolerance. Ensure that you work with an IBS & gut health dietitian to support you with tailoring your fibre intake.
Plant foods can support weight loss
Plant rich foods are frequently associated with a healthier body weight and improved metabolic health. Many common plant foods have a high fibre and water content, which can help with satiety and fullness, for fewer calories. This can support more sustainable weight loss, rather than extreme restriction.
If weight loss is your goal, our weight loss specialist dietitians can support you with using plant foods strategically whilst keeping meals realistic for your lifestyle.
Plant foods with a higher fibre content can slow digestion, stabilising blood sugar and reducing hunger between meals. Due to the overall lower calorie content of many plant foods, you can eat a larger volume of these foods for fewer calories, which supports appetite regulation.
When people increase plant foods, they naturally reduce their intake of ultra-processed foods high in refined sugar and fats. Research shows that diets with an emphasis on whole foods are associated with lower raters of obesity.
Remember, this does not mean eliminating animal products. Many healthy dietary patterns, such as the Mediterranean diet, include fish, dairy and eggs alongside an abundance of plant foods. Read more about the link between weight loss and gut health in our blog.
Plant foods support long-term health
Large epidemiological studies have consistently linked higher plant intake with reduced risk of chronic disease.
This includes reduced risks of:
- Cardiovascular disease
- Types 2 diabetes
- Certain cancers
- Hypertension
- Metabolic syndrome
Plant foods provide nutrients to support cardiovascular health, in particular fibre, potassium, antioxidants and polyphenols. Fibre supports the reduction of LDL cholesterol, whilst potassium supports blood pressure, and polyphenols reduce oxidative stress and inflammation.
If you are managing diabetes or prediabetes, plant focused meals with proteins and healthy fats, can be especially helpful.
The anti-inflammatory benefits of plant foods come from the many antioxidants that can neutralise free radicals and reduce inflammatory pathways.
Examples include:
- Flavonoids in berries
- Catechins in green tea
- Resveratrol in grapes
- Curcumin in turmeric
Plant foods improve nutrient intake
Increasing plant diversity will help provide a range of different vitamins, minerals and beneficial compounds. Different plant foods contain different nutrient profiles.
Examples include:
- Spinach: Folate, magnesium and iron
- Lentils: Fibre, protein and iron
- Sweet potatoes: Beta-carotene and vitamin A
- Almonds: Vitamin E, healthy fats
- Berries: Antioxidants and vitamin C
Certain foods can even support fertility and hormone health when included within a balanced diet. There are also certain plant foods that women over 50 years should prioritise for better nutrition.
There is also research to show eating a wide range of colours ensures a broad spectrum of nutrients. This is often called “eating the rainbow”. Certain foods contain unique phytochemicals that support different aspects of health.
For example:
- Orange food can contain carotenoids – carrots, sweet potato etc
- Purple foods can contain anthocyanins – blueberries, purple cabbage, aubergine etc
- Green foods can contain folate and chlorophyll – spinach, kale, sprouts, broccoli etc
How to Count Plant Points
One of the easiest ways to make plant diversity practical is by counting “plant points”. A popular target is aiming for around 30 different plant foods per week.
Click here for a video of how to reach 30 plant points a week!
Each different plant food consumed during the week counts as a plant point. Herbs and spices also count as ¼ plant point each. Eating different varieties of the same plant (e.g. orange and yellow peppers) can count as separate points!
For example:
- Red Apple = 1 plant point
- Green Apple = 1 plant point
- Spinach = 1 plant point
- Chickpeas = 1 plant point
- Almonds & pistachios = 2 plant points
An example day hitting over 20 plant points:
Breakfast: Oats, berries, milk and flax seeds (3 plant points)
Lunch: Brown rice and quinoa with edamame, spinach, peppers, spring onions and eggs, seasoned with ginger, garlic, turmeric and black pepper (7 plant points)
Snack: Apple and a handful of pistachio, walnuts and pine nuts (4 plant points)
Dinner: Chickpea and spinach curry with peanut butter, coconut milk, peas, sweetcorn, onions, garam masala and cumin. Served with sweet potato (7.5 plant points)
This is just 1 day but remember that the goal is to aim for at least 30 different plant points per week.
Research shows that consuming at least 30 different plant foods per week can support microbial diversity. Tracking the plant points can be a fun way to think creatively when it comes to planning meals and eating more diverse options!
Easy Ways to Add More Plants (Without Going Vegan)
Increasing plant foods does not require an overhaul of your diet. Instead, small consistent changes can make a big difference over time.
Here are some practical strategies to increase plant diversity:
Start with simple swaps
Small substitutions can significantly increase plant intake:
- Add a handful of spinach, onions, mushrooms or peppers to your omelette
- Switch from white bread to whole grain bread
- Add some tinned mixed beans to curries or soups
- Replace half the meat in recipes with lentils or mushrooms
- Top yoghurt with chia or flax seeds and mixed berries
- Use frozen mixed vegetables for a quick and easy win
Build meals around plant proteins
Plant proteins can support fullness, blood sugar stability and performance. Try:
- Lentils, chickpeas, peas and beans
- Tofu, tempeh and edamame
- Nuts, seeds and nut butters
Use legumes like chickpeas, black beans, kidney beans, red lentils, green lentils or more, in the foundation of a meal to help increase plant intake.
Examples can include:
- Adding lentils to mince meat dishes
- Combining beans with grilled fish
- Adding tofu into stir fries
Meeting your protein requirements on a plant focused diet can take more planning, but working with a sports dietitian can support with optimal performance, recovery and body composition
Use herbs, spices, nuts and seeds
Herbs and spices count towards plant diversity and make meals more interesting. Try cinnamon, turmeric, cumin, basil, parsley, coriander.
Don’t forget about seeds and nuts such as walnuts, almonds, chia, flax and pumpkin seeds – a sprinkle of chopped nuts on salads, a topper for yoghurt and soup can go a long way!
Do You Need to Go Fully Plant-Based?
No. Whilst vegan diets can be healthy when well planned, they are not the only path to good health.
Many people do best with a flexitarian approach: keeping some animal foods while increasing plant variety and the emphasis on fibre over time.
If you’re fully vegetarian or vegan, it is important to ensure your diet is nutritionally complete, as there are key nutrients such as iron, B12, iodine and omega-3, which can be harder to obtain. Read more in our blog around nutrients specifically on a plant based diet.
When Expert Support Helps
Although increasing plant foods is beneficial for many people, individual requirements and needs can vary.
Consider working with a dietitian if you:
- Struggle with digestive orders and IBS
- Have a food intolerance
- Have diabetes
- Have weight loss goals
- Struggle with nutrient deficiencies
- Are considering or currently following a vegan diet
Ready to Increase Your Plant Variety?
Adding more plants doesn’t need to be extreme. A few small changes each day can quickly increase your weekly variety — and support gut health, energy and long-term wellbeing.
Rather than focusing on restriction, think of plant powered eating as expanding your food world – exploring new ingredients, flavours and cuisines. Every additional plant food you eat is a step towards better health.
If you’d like personalised guidance, get in touch here.
Reviewed by Reema Pillai, Registered Dietitian, March 2026
