Why is colour on your plate so important?

Including a variety of colourful foods on your plate can have several benefits for gut health.

Here's how the colours in your food can contribute to a healthy gut:

1. Phytonutrients

2. Fibre

3. Antioxidants

4. Vitamin & mineral diversity

5. Gut microbiome support

Phytonutrients:

Different colours in fruits and vegetables are often a result of the presence of phytonutrients, which are natural compounds that have various health benefits. Phytonutrients act as antioxidants, anti-inflammatory agents, and support the growth of beneficial gut bacteria. They can help reduce the risk of chronic diseases, including those related to the gut, such as inflammatory bowel disease (IBD). Examples of phytonutrients and their associated colors include anthocyanins (purple/blue), carotenoids (orange/yellow), and chlorophyll (green).

Fibre:

Many colourful fruits, vegetables, and whole grains are excellent sources of dietary fibre. Fibre adds bulk to the stool, promotes regular bowel movements, and helps prevent constipation. Additionally, certain types of fibre, such as soluble fibre, can serve as a food source for beneficial gut bacteria, promoting their growth and diversity.

Antioxidants:

Colourful foods are often rich in antioxidants, which help protect cells from damage caused by harmful molecules called free radicals. By reducing oxidative stress in the gut, antioxidants can help maintain a healthy gut lining and reduce inflammation. Examples of antioxidant-rich foods include berries, dark leafy greens, purple grapes, tomatoes, and bell peppers.

Vitamin & mineral diversity:

Different colours in fruits and vegetables are often indicative of the presence of various vitamins and minerals. Consuming a wide range of colours ensures that you obtain a diverse array of micronutrients necessary for gut health. For example, orange fruits and vegetables are typically rich in beta-carotene, which is converted to vitamin A in the body and supports the health of the gut lining. Leafy greens are excellent sources of folate, magnesium, and other important nutrients.

Gut microbiome support:

The gut microbiome, composed of trillions of microorganisms, plays a vital role in gut health. Consuming a diverse range of colourful plant-based foods provides a variety of nutrients that can support the growth and diversity of beneficial gut bacteria. This, in turn, promotes a healthy gut microbiome, which is associated with improved digestion, nutrient absorption, and immune function.

Remember, it's important to focus on whole, minimally processed foods when incorporating colours into your diet. Processed foods with artificial colours may not provide the same benefits and may even contain additives that could negatively impact gut health.