What is the Rainbow Diet?


The Rainbow diet is an interesting diet trend that’s rooted in the practice of grouping fruits and vegetables by their colors and eating different colors of meals for a balanced and healthy diet.

Unlike many diets that focus on cutting things out or eating much of one kind of meal and less of the other, the rainbow diet is hinged on balance and health positivity. The focus of this diet is to add more color to your daily meals in the form of vegetables and fruits and make better meal choices that can help you achieve a healthy and lasting weight goal.

This article will introduce you to the colorful meals that should be a constant part of your diet, as well as what benefits these foods have to your overall health and wellness.

What foods are rainbow? 

 As the name suggests, rainbow foods are foods that contain different colors, similar to a literal rainbow. Rainbow foods are grouped according to color families in line with the color-coding of food that can be traceable to nature.

When you study the similar benefits of these foods alongside their colors, you find that there are shared nutritional benefits between foods in the same color class or family.

These rainbow foods have certain phytochemicals in them that are responsible for their colors. The same color-producing component is also responsible for many health and protective benefits enjoyed by the body.

A classification of the foods according to their colors will go a long way to help you understand how the rainbow foods work.


red vegetables

The red color that’s present in fruits and vegetables like strawberries, apples, and watermelons is a function of a phytochemical called lycopene, which is known to be full of antioxidants.

Lycopene is effective in healing skin burns, fighting certain kinds of cancers, as well as heart diseases. 

The antioxidant found in red wine is associated with a lower risk of suffering coronary heart diseases, especially when taken moderately. Similarly, the antioxidant in beetroot has been linked to vascular protection and anti-inflammatory abilities.

When you include red apple in your diet, you enjoy a rich supply of dietary fiber that improves gut health and bowel movement.

A list of RED foods

Red currants           Beetroot                Apples         Pink grapefruit  
Red chicory  Tomato  Cherries  Pomegranate  
Red onion  Red jalapeno pepperCranberries  Raspberries  
Red potato  Red chard     Blood oranges        Strawberries   
Red cabbage  Red plums  Lingonberries        Watermelon   
Red bell pepper  Red pears  Nectarines   


green food
Close up of green vegetables and fruits for background

Green foods have been spoken about way more than other colors and we can tell that from the popularity of the phrase ‘Eat your greens’

However, have you ever wondered why we need these greens so much?

First, these greens contain important nutrients like iron, calcium, magnesium, potassium, minerals, and vitamins K, E, C, and B.

 Also, the Chlorophyll pigment responsible for the green color helps to remove toxins from the body and destroy free radicals.

A list of GREEN foods 

Beet greens  Green chard   KaleKiwi  
Bean sprouts  Green peas            Spinach  Pears  
Broccoli  Green beans  Mustard greens       Limes Olives          
Green Bell peppers          Edamame     Okra   Green apples          
Artichokes    Celery          Watercress 
Avocado  Cabbage  Green tea       


yellow healthy food
heart shape form by various vegetables and fruits

Just as yellow colors boost and liven up the energy in a place, yellow foods are also mood boosters. They boost your bone health, eye health, as well as skin and hair health.

The Vitamin C and collagen content in yellow foods have anti-aging properties that keep your skin and body young. Bioflavonoids and carotenoids also contained in yellow food are cancer fighters. 

When you need a boost, munching on some mangoes, bananas, or peaches will give your body the boost it needs.

A list of yellow foods

Yellow Bell pepper   Bananas  Lemons        
Corn  Asian Pears  Pineapple     
Ginger  Golden Apples       Starfruit  
Yukon Potatoes   Yellow Onions    


Fresh organic figs, grapes, prunes and dewberry on the plate on wooden background

Blue and purple-colored foods are in the same family. They might not be easy to find, but their reputation as immune boosters, rich numbers of antioxidants, and other phytochemicals make them a must-eat.

Foods in this color family are full of anthocyanins and resveratrol- phytochemicals that are full of antioxidants. While anthocyanins contain anti-inflammatory and anti-carcinogenic properties that fight Alzheimer’s, bad cholesterol, and heart-related diseases, resveratrol delivers disease-fighting and anti-aging properties.

Blue/purple foods also provide support to the naturally-occurring antioxidants in the body.

A list of purple/blue foods

Aubergine/eggplant  Purple grapes  Figs       
Beetroot       Blueberries  Raisins  
Purple bell peppers  Purple potatoes  Plums  
Turnips  Purple kale   Purple cauliflower  


Orange foods are linked to better eyesight and general immunity. The bright color is a result of an antioxidant, beta-carotene, which is a form of vitamin A.

Vitamin A is responsible for boosting the immune system and improving eyesight. The vitamin is also linked to healthy mucous membranes and skin.

Orange foods like carrots and oranges contain good amounts of other nutrients like lycopene, potassium, vitamins B6 and C, vitamin B6, flavonoids, and fiber.

A list of orange foods

Papaya  Persimmon  Carrot           
Mango  Passion fruit           Pumpkin  
Cantaloupe  Peach  Yams  
Blood orange  Nectarine      Turmeric      
Oranges  Mandarine    Sweet potatoes       
Apricots       Kumquat       


White foods are included in the rainbow diet although they lack color. That’s because they are rich in nutrients like protein, calcium, vitamins C&K, as well as probiotics. You also find fiber and folate in these foods.

Chemicals like allicin and alliin are deposited in white foods, and they help to regulate cholesterol levels and blood pressure.

A list of white foods

Tofu  Chickpeas  
Chicory  Mushrooms  
White Beans  Cauliflower  
Garlic  Potatoes  
White Cabbage  White Onion  


The rainbow diet is indeed an interesting diet, but it is one to be taken seriously because it delivers nutrients and benefits that you might not enjoy in the right proportions when you follow any other diet.

The rainbow diet is an attractive way to get your kids to eat all the right meals they need, just as adults get to benefit from the lasting health benefits rainbow foods deliver.

Feel free to create a meal timetable combining these color families and enjoy beautiful and healthy meals. The rainbow diet will do more than just keep your body healthy it will also keep your chakras balanced

Chakras For Beginners: Your 8-Day Guide To Natural Self-Healing And Chakra Balancing. Includes 8 Day Meal Plan With Recipes And Audio To Balance All Chakras

Inside, you’ll discover:

  • Origins of the chakras
  • Different types of chakras
  • Self-healing techniques
  • Essential oils
  • Meditations with mantras and mudras
  • Journaling
  • Food
  • An 8-day plan to balance your chakras with Recipes.
  • Audio mp3 For the 7 Chakra Meditation Balance
  • And so much more!

8 Days Meal Plan Includes :

Day 1 Red FoodsCherry SmoothieRed SaladRed Lentils Soup
Day 2 Orange FoodsCarrot and Orange Smoothie  Sweet Potato With Carrot SaladSalmon With  Roasted Butternut Squash
Day 3 Yelow FoodsA fruit salad made with pineapple, mangoes, peaches and lemonFusilli (yellow) with butter and cheeseYellow Onion Frittata
Day 4 Green FoodsSmoothie made from celery, cucumber and green appleSalad with avocado, brussels sprouts and kale  Broccoli Quiche    
Day 5 Blue FoodsFruit salad made from blueberries  Blue tortillas with blue cheeseBlue Corn Tortilla Stack  
Day 6 Purple FoodsConcord GrapesPurple cabbage saladEggplant Quiche
Day 7FastingFastingFasting
Day 8 All Food ColorsRainbow BowlRainbow SaladRainbow Noodles

Rainbow Diet Fruit Salad Recipe

Bowl of healthy fresh fruit salad on grey background. Top view, flat lay with copy space

Servings: 1


10 green grapes

1/2 banana cut in small pieces

2 kiwis cut in squares

20 blueberries

10 cherries

2 peaches cut in slices

1 piece of watermelon cut into cubes

1 orange juice


Place all the ingredients in a bowl.

Drizzle dressing over bowl.


Learn more about the rainbow diet

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