Show notes
Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.You’ll finish this episode inspired, empowered and likely... hungry.🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily 30*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemFollow ZOE on Instagram.Timecodes00:00 Thirty plants every week?01:57 Quickfire questions05:04 What happens when we digest plants?08:43 Why are plants so different?11:28 Why eating the rainbow is important 18:42 Why 30 plants?22:13 How much fiber should you eat a day?25:53 The science that proves the power of plants32:00 How to get more plants in your diet34:45 How to get more plants on-the-go38:36 Plant-based cooking made simple46:45 Are dried and frozen plants just as nutritious?47:51 How does cooking affect plants48:56 What to do with your leftovers49:44 Do mushrooms count as plants?51:06 How important is organic food? 55:40 Hugh’s showstopper dish57:16 Surprise taste-test from Hugh’s garden BooksHugh’s book How To Eat 30 Plants a WeekTim’s book Food For LifeFree resources from ZOE:Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - for a healthier microbiome in weeksMenoScale Calculator - learn about your symptomsMentioned in today's episodeAmerican Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of MicrobiologyCould you eat 30 plant-based foods a week? (2021), published by World Cancer Research FundAdults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & PreventionWhy 5 A Day? (2022), published by NHSIncreasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHOFruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of CancerConsumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by CirculationHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.
