Eat the rainbow. It’s a phrase that’s joined the likes of ‘plant based’ and ‘intuitive eating’ as one of a growing number of ways to express what a healthy diet looks like. It’s a foodie term that’s now been #hashtagged two million times on Instagram – #eattherainbow indeed.
But what do we need feed our bodies to pass the eat the rainbow test? It’s something I’ve been thinking about after an article suggested we should be incorporating 30 (!) different fruits and vegetables into our diets every week.
Eating the rainbow means enjoying a diverse range of fruits and vegetables every day of the week. Different colours, shapes, flavours and sizes. It really is that simple – eat plants, lots of them and mix it up as much as you can.
For example different coloured fruits and vegetables bring varying nutrients. Consider the following colours. How many have you ticked off in the last 24 hours or so?
Keep your gut happy
Eating the rainbow is one of the keys to a happy gut. Put simply a diversity of plant food promotes good gut health. A wide variety of plant foods in our diets promote a diverse microbiota – a thriving community of good bacteria in our guts. They look after our minds and bodies and keep ill-health and disease away. A healthy gut with flourishing good bacteria also brings a whole host of other benefits – including reducing risks of depression and cardiovascular disease, improving immunity, and reducing body weight.
Write a rainbow diary
I was intrigued to know whether my fruit and vegetable intake was diverse enough – was I meeting the 30 a week that the article recommended? To find out I kept a diary for a week to monitor how colourful my rainbow was.
My weekly rainbow
So how did I go? My rainbow list for the week is below. You’ll see my total tally reached 33 – yay! Items in italics show where I introduced ‘new’ fruits or vegetables were during the week.
- Monday: Cauliflower, Celery, Rocket, Bok choy, Banana, Mesclun salad, Mushrooms, Avocado, Lemon, Basil, Tomatoes, Grapes
- Tuesday: Red cabbage, Celery, Zucchini, White cabbage (sauerkraut), Onion, Leek, Cauliflower, Brussel sprouts, Broccoli, Avocado, Sweet potato, Pear
- Wednesday: Passionfruit, Radish, Coriander, Cos lettuce, Sweet potato, Tomatoes, Sweet corn, Avocado, Lemon, Banana, Grapes
- Thursday: Red cabbage, White cabbage (sauerkraut), Pumpkin, Mesclun salad, Beetroot, Avocado, Lemon, Onion
- Friday: Red cabbage, Onion, White cabbage (sauerkraut), Celery, Mesclun salad, Avocado, Radish, Lemon, Cauliflower, French beans, Brussel sprouts, Carrots, Parsnip, Grapes, Banana
- Saturday: Passionfruit, Kale, Cos lettuce, Butternut squash, Tomatoes, Mushrooms, Eggplant, Parsnips, French beans, Brussel sprouts, Banana, Grapes
- Sunday: Avocado, Pumpkin, Cauliflower, Kale, Onion
Feast Wisely 
Wonderful reminder ! Thanks for sharing your rainbow list, I find it very useful to me.
Thanks so much Megala – I’m sure your list would be just as colourful and full of vegetarian Indian delights!
This post is so timely, Laura because I’ve just cooked a vegetable and bean stew that has so many of the rainbow colours and the colours alone were enough to put a smile on my face. Brilliant post, Laura. Thank you!
Fantastic Tracey – I’d love to see your stew recipe – too often my veggie stews hero one vegetable – so mixing it up is a great tip for me!
Just posted the recipe, Laura. It’s a winner and packed full of delicious vegetables.
Great news – I’ll keep me eyes peeled for it appearing in my blog reader Tracey!
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Yay! Great eating Laura!! I definitely eat the rainbow, and love it!
You’re a role model ‘eat the rainbower’ Elaine – we all have so much to learn from you….
Thank you 😘😘😘
Wow. I’ve been searching for a good rainbow list with a lot of variety. Thanks for sharing!👌
Thank you – I’m so glad it was useful….
what a wonderful reminder, Laura. Thanks.
Thank you!
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I love this post! 30 feels like so much, but I’m intrigued to reflect and expand. A perfect way to think when visiting the farmers markets too.
I know – I found the 30 number a little overwhelming too – but once you start tracking the list build quickly – hopefully you’re inspired to create a rainbow diary for a week to satisfy your curiosity!
What a great idea to keep a rainbow diary! I love veggies and fruit in the summer and am going to jot down so I know. Thanks for sharing
Thanks Sandhya – I’m sure your weekly list will be a long one!
What a great idea to keep a rainbow diary! I love veggies and fruit in the summer and am going to jot down so I know. Thanks for sharing
What a great post, Laura! We are trying to eat like that every day. Even when I am cooking I am always looking for “different colours” and if I do not have them, salad is next to our dish with all kinds of fruit or veggies.
Hi Vero – good to hear you’re eating the rainbow everyday! Or at least trying too 😊
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