The Rainbow Diet is something I talk about all the time and it’s the only “diet” I ever recommend. Most traditional diets don’t work, aren’t actually based on science, and generally make people feel deprived and down-right bad about themselves.

When someone comes to see me at my clinic, they’re often not feeling their best. Telling them to stop eating a bunch of different things, limit this or that, or begin exercising vigorously is not always that helpful. People know they need to “eat better” or “start exercising”, but they don’t feel great, and they don’t know where to start.

The Rainbow Diet is the perfect place to start. Just start trying to eat every color of fruit or vegetable every day. It’s way more fun to eat “colors” than to “eat more fruits and vegetables”. Right? And, it’s super fun to shop this way. When you hit the produce department, you add things to your cart based on color. Kids love this too!

Let’s break down each color and discuss the different foods and all the fabulous nutrients you get from each one:

Orange and Yellow:

Orange and yellow fruits and vegetables contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. They are thought to provide many benefits, including: anti-cancer, anti-bacterial, anti-inflammatory, cell protection, heart health, immune health, skin health, brain health, reproductive health, and eye health.

Yellow Foods:
~Asian pears
~Bell pepper
~Ginger root
~Summer squash


Red fruits and vegetables contain beta carotene, vitamin C, manganese, and lycopene. They are thought to provide many benefits, including anti-cancer, anti-inflammatory, cell protection, gastrointestinal health, heart health, hormone health, and liver health.

Red Foods:
~Bell peppers
~Blood Oranges
~Red Potatoes


Green fruits and vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, and beta-carotene. They are thought to provide many health benefits, including anti-inflammatory, brain health, cell protection, skin health, hormone health, heart health, and liver and gallbladder health.

Green Foods:
~Bell peppers
~Bok choy
~Brussels sprouts
~Green beans
~Green peas
~Leafy Greens (arugula, beet, chard, collards, dandelions, kale, green lettuce, mustard, spinach, turnip, watercress)
~Snow Peas


Blue, purple, and black fruits and vegetables contain lutein, zeaxanthin, resveratrol, vitamin C, flavonoids, ellagic acid, and quercetin. They are thought to provide many health benefits, including anti-cancer, anti-inflammatory, cell protection, brain health, heart health, and liver health.

Blue/Purple/Black Foods:
~Bell peppers
~Berries (blue, black, boys, Huckle, and marion)


White, tan, and brown foods contain Vitamin C, Vitamin K, folate, beta-glucans, lignans, and potassium. They are thought to provide many health benefits, including anti-cancer, anti-microbial, cell protection, gastrointestinal health, heart health, hormone health, liver health.

White/Tan/Brown Foods:

Plus! Almost all fruits and vegetables are high in fiber, which helps keep the gut lining healthy and helps you absorb and excrete cholesterol, lowering your overall cholesterol levels.

While we may go back and forth about the value of eating many different foods, a high plant-based diet never goes out of style. With so many possible benefits, it’s a no-brainer to try to get in as many colors as you can every day! And, you’ll feel full from all the fresh goodness and you’ll be less likely to be hungry for foods that might not make you feel as optimal.

If you try the rainbow diet and you don’t see results, there may be something else going on. I’d be happy to help you get to the root of your symptoms. Click here to learn more about working with me.

Happy Rainbowing!

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