The Colour Challenge: Increase Fruits & Vegetables
Description
Transform your health with the 30+ plant foods weekly challenge. Boost gut microbiome diversity, reduce inflammation, and enhance longevity through colorful eating.
Why we recommend this
- Research published in the British Journal of Nutrition, demonstrate that different coloured plant foods contain specific phytonutrients with targeted health benefits: anthocyanins (blue/purple) for cognitive function, carotenoids (orange/yellow) for eye health, and glucosinolates (green) for cellular detoxification
- Global gut microbiome research, such as the UK Twin Study, shows that people who eat 30+ different plant foods weekly have significantly more diverse gut microbiomes than those eating 10 or fewer varieties
- A 2017 meta-analysis in the International Journal of Epidemiology, which included data from multiple countries, found that consuming 800g (~10 servings) of fruits and vegetables daily was associated with a 31% reduction in all-cause mortality
- The World Health Organization and many national health bodies worldwide recommend a minimum of 5 servings of fruits and vegetables daily to reduce risk of chronic diseases
- Dr. Rupy Aujla's clinical research in the UK shows that patients following a "rainbow chart" approach increased their vegetable consumption by 74% compared to standard nutrition advice
- Dr. Deanna Minich's international research demonstrates that colour-categorised nutrition plans result in better adherence than calorie or macronutrient-based approaches
- Dr. Megan Rossi's clinical trials in Australia demonstrate that patients who increased plant food diversity to 30+ types weekly experienced 40% reduction in IBS symptoms and improved mental wellbeing
Usage
Consume foods from 6 different colour categories daily: red, orange/yellow, green, blue/purple, white/tan, and brown/black; aim for 30+ unique plant foods weekly and at least 5-9 servings of fruits and vegetables daily
Timing
Distribute across meals and snacks; incorporate at least 2-3 colours at each main meal, with vegetables comprising the majority of your plate
Important notes
- Track variety rather than just quantity - eating the same few fruits and vegetables repeatedly provides limited phytonutrient diversity
- Start gradually with 15-20 different plant foods weekly if current intake is limited, then increase by 2-3 new foods each week
- Rhiannon Lambert advises monitoring blood glucose responses when increasing fruit intake, particularly if you have insulin resistance or diabetes
- Professor Tim Spector's research shows that consuming fruits earlier in the day results in better glycemic responses than evening consumption
- Small amounts count - even culinary herbs, spices, nuts, seeds, and legumes contribute to plant diversity goals
- For those with digestive sensitivities, introduce new plant foods one at a time and in small amounts to identify any trigger foods
- Consider frozen, canned, or dried options when fresh produce is unavailable, but check for added sugars, salt, or preservatives
- If concerned about pesticide exposure, prioritise organic options for the 'Dirty Dozen' produce items with highest pesticide residues