A study by King’s College London and Zoe found that women who consume 30 different plants a week experience fewer menopause symptoms.
Tracking 4,287 women, the study revealed that a varied plant-based diet reduced psychological symptoms like depression by 44% and physical symptoms such as night sweats by 32%.
The idea of eating 30 different plant types a week, first suggested by the American Gut Project in 2018, is linked to a more diverse gut microbiome. This includes not just fruits and vegetables but also nuts, seeds, pulses, and wholegrains. While managing this variety can seem daunting with a busy lifestyle, it might be easier than expected. Here are practical tips to help you achieve this goal.
Blend veggies with fruits
Cauliflower, courgettes, and beetroot may not be popular, but blending them with colourful fruits like apples, kiwi, and berries can mask their taste in a smoothie. Nutritionist Laura Southern suggests using two-thirds vegetables and one-third fruit to keep sugar content lower. "You can use frozen cauliflower and pre-cooked, vacuum-packed beetroot for convenience," she adds.
Go for canned vegetables
Tinned vegetables like sweetcorn, kidney beans, and lentils are high in fibre and protein and can help lower blood pressure. They’re just as nutritious as fresh options and can be added to salads, bologneses, and chilies. Plus, beans on toast makes for a quick and comforting meal, according to nutritionist Laura Southern.
Eat nuts for breakfast
Nuts are a powerhouse for plant-based nutrition, says Southern, who calls them a superfood. They can lower cholesterol, reduce dementia risk, and support brain health. A variety of nuts offers unique benefits: Brazil nuts are high in selenium, pine nuts provide vitamin E, chestnuts are rich in vitamin C, and pecans contain plant sterols that help lower cholesterol.
Add seeds to your meals
Seeds like sunflower, pumpkin, flax, and chia boost plant-based diets with protein, fibre, essential fats, and nutrients like zinc and magnesium. Southern suggests adding them to porridge, cereal, and salads, or dry-roasting pumpkin seeds for a snack. Mixed ground seed blends are also available in supermarket baking sections for added variety.
Boost salads with extra fruit
Apples, pears, and watermelons can enhance savoury dishes, while frozen grapes and cherries are a convenient option. Baking with grated courgettes or beetroot can boost plant intake. Look for seasonal fruits like lychees and sharon fruit, or forage blackberries in September. Pomegranate seeds also make a simple, unique addition.
