14-Day Rainbow Diet Reset: Nourish Your Body with Color
The 14-Day Rainbow Diet Reset is more than just a meal plan—it's a vibrant invitation to reconnect with the healing power of whole foods. Rather than focusing on restriction, this reset encourages inclusion: embracing a wide spectrum of colorful fruits and vegetables that deliver essential nutrients and support overall wellness.
Why Color Matters in Nutrition
Each color in the plant kingdom represents a unique set of phytonutrients—natural compounds that offer powerful health benefits. By eating the rainbow, you’re not just making your plate beautiful; you’re feeding your body antioxidants, anti-inflammatory agents, and gut-supporting compounds.
Red Foods
Rich in antioxidants like lycopene and anthocyanins, red foods help reduce inflammation and oxidative stress.
Examples: Tomatoes, strawberries, raspberries, red cabbage, red bell peppers
Orange Foods
Support reproductive health and immune function with beta-carotene and other carotenoids.
Examples: Carrots, oranges, papaya, pumpkin, peaches
Yellow Foods
Promote gut health by feeding beneficial bacteria and supporting digestion.
Examples: Bananas, ginger, corn, yellow bell peppers, Yukon potatoes
Green Foods
Protect cardiovascular health and reduce oxidative stress linked to heart disease.
Examples: Broccoli, spinach, avocado, green apples, kiwi, cabbage
Blue & Purple Foods
Boost memory, support urinary tract health, and promote healthy aging.
Examples: Blueberries, eggplant, purple kale, beets, purple cabbage
How the Reset Works
The Rainbow Diet Reset encourages you to include:
- 2–3 different-colored fruits or vegetables per meal
- At least 1 colorful plant food per snack
This approach ensures a steady intake of diverse nutrients, supports gut health, and enhances mood—thanks to the brain’s positive response to vibrant colors.
Benefits of the Rainbow Diet Reset
- Improved digestion and gut microbiome diversity
- Enhanced immune function
- Reduced inflammation
- Better mood and energy levels
- Sustainable, enjoyable approach to healthy eating
Getting Started
You don’t need to count calories or carbs. Just focus on variety, color, and consistency. Use the Rainbow Diet Reset as a tool to build awareness, reconnect with food, and reset your habits in a joyful, nourishing way.