When managing PCOS, it's easy to focus primarily on carbs and proteins. However, there’s another crucial component that shouldn’t be overlooked—plants! Incorporating a variety of plants in your diet isn’t just about filling your plate; it’s about fuelling your body with the right tools to enhance your gut microbiome. This can significantly improve how you manage PCOS symptoms. Let's explore how you can transform your health by aiming for 30 plant points each week.
Why Focus on Your Gut Microbiome?
Your gut health is vital for overall well-being, especially when dealing with PCOS. Here’s why diversifying your gut microbiome is key:
Hormone Balance: Gut bacteria regulate hormones like insulin and androgens, helping to reduce common PCOS symptoms such as insulin resistance.
Reduce Inflammation: PCOS is often associated with chronic inflammation. A varied microbiome can help reduce this, easing related discomfort.
Mental Wellness: The gut-brain axis is well-documented; a balanced gut can greatly improve mood and mental health, reducing anxiety and depression often linked with PCOS.
Improved Nutrient Absorption: Greater gut diversity enhances nutrient uptake, crucial for your body’s hormonal and general health.
Rooted in Science
Research from the American Gut Project, which analysed stool samples from over 10,000 citizen scientists worldwide, shows that individuals consuming more than 30 different types of plants weekly had a more diverse microbiome than those with less variety. This diversity is especially beneficial for managing PCOS.
What Counts as a Plant Point?
Every type of plant you eat counts towards your weekly goal. This includes:
Whole grains: 1 point
Pulses and legumes: 1 point
Nuts and seeds: 1 point
Fruits and vegetables: 1 point each
Herbs and spices: 0.25 point each
How Can You Increase Your Weekly Plant Points?
Mix It Up: Opt for mixed salad greens over a single type for a quick and easy boost.
Colour Your Plate: Incorporate a variety of vegetable colours—each one counts!
Add Crunch: Sprinkle a mix of nuts and seeds on your dishes for extra flavour and points.
Boost Your Dishes: Add beans and lentils to your favourite recipes for added points and nutrients.
Getting Started
30 might sound like a lot, but it’s manageable! To help you track and maximize your plant points, download my free checklist. It’s a simple tool to guide you towards a richer, more diverse plant-based diet. Start by identifying how many plant points you’ve accumulated this week. If you don’t quite hit 30, try adding a few more next week, gradually building until you reach or surpass 30.
Additional resources:
For those looking to expand their plant-based repertoire and dive deeper into the benefits, I highly recommend following Carleigh Bodrug on Instagram. Carleigh offers an array of plant-based recipes that are not only delicious but also perfect for increasing your plant points each week.
I highly recommend her book - Plant You for inspirational recipes.
Additionally, don’t miss out on Rhiannon Lambert’s book, "The Science of Plant-based Nutrition: How to Enhance the Power of Plants for Optimal Health." This insightful read provides a scientific perspective on how diverse plant intake can support your health goals, making it a must-have for anyone serious about managing PCOS through diet.
Joyfull, by Radhi Devlukia-Shetty, is not just a recipe book. It's such a heart warming and inspiring read.
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