Brimhall Logo
- 0 Items

April 12, 2021 - Eat the Rainbow Diet and Supercharge Your Health


April 12, 2021 Puzzle Piece

Eat the Rainbow Diet and Supercharge Your Health

Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP

I read what Dr Grisanti prints as often as I run across it.  Enjoy his logic in the article.  JB, DC

One of the most important things you can do to improve your health is to eat a plant rich diet.

Plant rich means that the majority of your diet consists of plant foods while at the same time adding an adequate amount of quality protein and healthy fats (avocados, coconut and nuts).

Plant foods are absolutely necessary to improve your gut microbiome because they contain fiber and phytonutrients.

Phytonutrients or phytochemicals contain something quite powerful. These include polyphenols, resveratrol, flavonoids, isoflavonoids, terpenoids, and carotenoids.

Phytonutrients have been found to super-charge your immunity, reduce inflammation, help in preventing cancer and slow down the aging process.

Although it is well known that you obtain the bulk of your phytonutrients from vegetables and fruits, it may surprise you that eating grass fed beef also supplies adequate amounts of phytonutrients.

One way of imprinting it in your mind about the best phytonutrients is to think of eating the rainbow of fruits and vegetables.

Here are some foods to get you started:

rainbow_food 2

Red Foods:

red apples, beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, guava or guava juice, red peppers, pomegranates, red potatoes, radishes, raspberries, rhubarb, strawberries, tomatoes or tomato sauce, watermelon.

Orange or Deep Yellow Foods:

apricots, butternut squash, cantaloupe, carrots, corn, grapefruit, lemons, mangoes, nectarines, oranges, papaya, peaches, pears, persimmons, pineapple, pumpkin, sweet potatoes, yellow peppers, yellow squash.

Green Foods:

Artichokes, asparagus, avocados, green apples, green beans, broccoli, bok choy, chard, collard greens, cucumbers, grapes, green onion, honeydew melon, kale, kiwi, lettuce, lime, peas, peppers, spinach, zucchini.

Blue or Purple Foods:

Bilberries, blackberries, black currants, blueberries, eggplant, elderberries, kelp, prunes, purple grapes, raisins.

One caveat to consider is if you are battling diabetes, insulin resistance, belly fat, weight loss issues and gut dysbiosis, it is best to focus on low glycemic fruits (berries) and vegetables.

The optimal amount of vegetables is 12 to 18 servings per day with a 1/2 cup being one serving. Limit your low glycemic fruit (berries) to half cup per day or one piece of fruit per day.

Although it is best to purchase organic vegetables and fruits, I recommend you check out the Environmental Working Group site ( This site provides the top 12 fruits and vegetables with the most pesticides. It is called the Dirty Dozen. It also lists the top 15 fruits and vegetables with the least amount of pesticides. It is called the Clean Fifteen.


The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Grisanti and his functional medicine community. Dr. Grisanti encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. Visit for more information on our training in functional medicine. Look for practitioners who have successfully completed the Functional Medicine University's Certification Program (CFMP)

Dr Grisanti is certainly a credit to our profession and Health Care.  If you have nightshade sensitivities or other allergy concerns, you may need to adjust recommendations accordingly.  It's easy to see that fruits and vegetables are our best sources.

Yours in Health and Wellness,
John W Brimhall, DC, BA, BS, FIAMA, DIBAK

Customer Reviews
# of Ratings: 0
There are no comments for this product.