Professor Tim Spector has become a household name in recent years thanks to his expert advice on all things gut health and more. The epidemiologist, medical doctor, and science writer has said one thing we can do to boost our gut microbiome is to eat 30 or more different plants each week.
Studies suggest doing this promotes a more diverse gut microbiome, which may in turn help protect against disease, improve immune systems, and promote healthy ageing. While 30 plants a week may sound like a lot, there are many things we are consuming anyway that count.
These include fruits, wholegrains and legumes – so things like beans or chickpeas – and it doesn’t matter how much you consume, any one plant counts as one plant. There are some exceptions to this, as things like coffee, stock, herbs, spices and olive oil each count for a quarter of a plant.
While eating 30 or more plants in any week is not actually as daunting as it may sound, I have found a way to cheat. You can get your full plant points for the week in one go, thanks to a new product launched this month by Marks and Spencer.
M&S’ 35+ Gut Booster Mega Mix is a “blend of whole grains, legumes, mushroom, nuts, seeds and goji berries” and the brand said it is “naturally rich in fibre, vitamins and minerals to support gut health and overall well-being”. Serving suggestions include sprinkling a portion (30g, or a tenth of a bag) over soups or salads, but I also find it is tasty enough to have on its own as a simple snack.
While you should by no means skip all other plants for the rest of the week because you’re having this, it is a handy way to make sure you’re getting the recommended number to help boost your gut health.
The product contains sunflower, pumpkin, coriander, white quinoa, red quinoa, white sesame, black sesame, buckwheat, hemp, poppy, chia seeds, golden linseed and brown linseed, roasted pine kernels, goji berries, black-eyed beans, chickpeas, yellow peas, lentils, green peas, broad beans, green lentils, red lentils, roasted corn, pecan nuts, peanuts, cashew nuts, hazelnuts, walnuts, macadamia nuts, pistachio nuts, almonds, gluten free oats, lion’s main mushroom, sorghum and millet.
Each 30g serving contains 142 calories, 6.1g of protein, and 4.6g of fibre. You can find out more or purchase the M&S 35+ Gut Booster Mega Mix here – it’s priced at £5, or 50p per serving.