"Eating the rainbow" is often quoted as the key to a healthy diet. It's not merely about adding an array of vibrant colours to your plate; it's about maintaining a diverse and flourishing gut microbiome. The importance of including fruits and vegetables of different colours in your diet cannot be overstated. Let's delve into the benefits.
Why Variety Matters to your gut microbiome
When it comes to fruits and vegetables, each colour reflects a unique set of vitamins, minerals, and phytonutrients essential for overall well-being. Embracing variety in your diet ensures that you're not only meeting your body's nutritional needs but also nurturing a harmonious ecosystem of gut bacteria. The diverse range of nutrients fuels the beneficial microbes, promoting a balanced microbiome crucial for digestive health.
Your gut is bustling with trillions of bacteria, playing vital roles in maintaining your health. These microbes thrive on a diverse diet rich in fibre and phytonutrients. For instance, red and pink fruits like strawberries and tomatoes contain lycopene, a powerful antioxidant known to support heart health and reduce inflammation in the gut. Orange fruits like carrots and sweet potatoes provide beta-carotene, a precursor to vitamin A that enhances gut barrier function. Green leafy vegetables like spinach and kale are rich in chlorophyll, which serves as a source of energy for gut bacteria and promotes detoxification. Blue and purple fruits like blueberries and eggplants contain anthocyanins, compounds that possess anti-inflammatory properties and aid in gut repair.
Here is your guide to the benefits of the different colours:
Red Good for: Anti-inflammatory Cell protection Immune health Prostate health Vascular health | Adzuki beans Apples Cranberries Cherries Kidney beans Plums Pomegranate Radishes Raspberries | Red grapefruit Red grapes Shrimp Strawberries Sweet red peppers Rooibos tea Tomato |
Orange Good for:Â Anti-inflammatory Immune health Cell protection Reproductive health Skin health Source of vitamin A | Acorn squash Apricots Bell pepper Butternut squash Cantaloupe Carrots Dried fruit (apricot, mango, papaya) | Grapefruit Mango Nectarine Orange Papaya Sweet potato Turmeric root |
Yellow Good for:Â Anti-inflammatory Cell protection Cognition Eye health Heart health Skin health Vascular health | Corn Courgette flowers Golden beetroot Golden kiwi Greens Kale Lemons Pineapple | Quince Spinach Star fruit Yellow bell peppers Yellow squash Yellow tomato |
Green Good for: Anti-inflammatory Brain health Cell protection Skin health Hormone balance Heart health Liver health | Artichoke Asparagus Avocado Bok choy Broccoli Brussels sprouts Cabbage Celery Chard/Swiss chard Cucumbers Edamame beans Green beans Green peas | Green tea Greens (Beet, dandelion, collard, mustard, turnip) Herbs Lettuce Okra Olives Spinach Sugar snap peas Watercress |
White/brown Good for: Anti-microbial Cell protection Gastrointestinal health Heart health Hormone balance Liver health Lung health | Cauliflower Cinnamon Clove Dark chocolate Flaxseed Garlic Ginger Hummus Nuts | Onions Sesame seeds Shallots Tahini White beans Wholegrains (quinoa, brown rice, oats, spelt) |
Blue/purple Good for: Anti-inflammatory Anti-ageing Cell protection Cognitive health Cardiovascular health | Aubergine Blackberries Blue corn Blueberries Dates Elderberries Figs Plums Prunes | Purple carrots Purple cauliflower Purple grapes Purple sprouting broccoli Purple/blue potatoes Raisins Red cabbage Red kale Wild/black rice |
Top Tips
Achieving a balanced and varied diet doesn't have to be daunting. Here are some top tips to make it easier:
Choose variety boxes of berries instead of buying just your favourites
Always eat the skins - that's where the colours, and the phytonutrients are!
Frozen mixed veg bags are a useful source of variety, especially when you are short on time
Shop at local markets and greengrocers, they often have different and in-season offerings that might not be available in the supermarket
Try something new every week that perhaps you've never picked up before - if you make shopping lists add "something new" to your list