Meet the Plant
One plant at a time, and what the evidence actually says about it.
Each profile covers what a plant contains and what the research shows, using the same three evidence labels as the recipes: well supported, promising, and plausible pathway. Every plant links back to the recipes that use it.
Apple
Polyphenols in the peel, browning, gut bacteria, and a two-apples-a-day cholesterol trial.
Avocado
Fat and carotenoids, lutein, and two trials of daily avocado and gut bacteria.
Banana
Fibre, green banana and gut bacteria, and an enzyme that matters in smoothies.
Blueberries
Anthocyanins, the gut bacteria that break them down, and trials on blood vessels and memory.
Cacao
Flavanols, blood pressure, the COSMOS trials, and why banana matters in a smoothie.
Cashews
Nuts and cholesterol, a cashew trial in type 2 diabetes, and gut bacteria.
Celery
Nitrate, apigenin, blood pressure trials of celery extracts, and gut bacteria.
Ceylon cinnamon
Coumarin and why Ceylon rather than cassia, blood sugar trials, and gut bacteria.
Flaxseed
Lignans that gut bacteria must transform, constipation, and how chia and hemp compare.
Ginger
Nausea, inflammation and antioxidant claims, and what the trials of ginger supplements actually show.
Lemon
Eriocitrin and hesperidin, the gut bacteria that release them, and iron absorption.
Maple syrup
Sugar, free sugars guidance, and the small amounts of polyphenols in a teaspoon.
Oats
Beta-glucan, LDL cholesterol, and what oats may do for inflammation and the gut microbiota.
Pineapple
Bromelain, what the trials of supplements show, and safety.
Rocket
Nitrate, glucosinolates, and the gut bacteria that can break them down.
Spinach
Dietary nitrate, the bacteria in your mouth, nitric oxide, and leafy greens and cognitive decline.
Turmeric and black pepper
Curcumin, why black pepper is added, supplement trials, and safety.
Walnuts
Ellagitannins, urolithins and gut bacteria, cholesterol, and a two-year memory trial.
These pages share research for information. They are not a substitute for advice from your GP, a dietitian or another health professional. If you have a health condition, take regular medication or are pregnant, check with them before making big changes to your diet. If you are not used to eating much fibre, see the advice on adding it gradually on the recipes page.