Vegetables are among the most nutrient-dense foods on the planet, yet most people barely scratch the surface of their variety.
Broccoli, carrots, potatoes, and lettuce may dominate your plate, but expanding beyond the basics can dramatically improve your gut health, immunity, and nutrient intake.
Each vegetable brings its own strengths:
Cruciferous veggies like broccoli and Brussels sprouts provide sulforaphane for antioxidant and detox support.
Root vegetables like carrots, pumpkin, and beetroot are rich in beta-carotene and nitrates for endurance and recovery.
Leafy greens such as spinach, lettuce, and zucchini deliver fibre, folate, and hydration.
Starchy vegetables like potatoes, corn, and sweet potatoes provide energy, potassium, and resistant starch, vital for athletes and active individuals.
The secret to better performance and health isn’t eliminating carbs, it’s balancing what kind of carbs you eat, and vegetables are among the best sources you can choose.
Fruit often gets an unfair reputation for being “too high in sugar.” But when you look closer, fruit is one of the most powerful tools for improving digestion, recovery, and overall health.
Each fruit offers unique benefits:
Berries are loaded with anthocyanins that support brain and heart health.
Citrus fruits like oranges and grapefruit provide vitamin C for immunity and collagen synthesis.
Tropical fruits such as mango and pineapple are rich in carotenoids and enzymes that aid digestion.
Bananas and dates are performance-friendly carb sources that fuel training and replenish glycogen.
A diet lacking fruit isn’t just low in fibre, it’s missing the polyphenols, antioxidants, and hydration that enhance performance and longevity. Rather than fearing sugar, focus on diversity and portion control. Your body and microbiome will thank you.
Less than 10% of adults meet the national guideline of two serves of fruit and five to six serves of vegetables per day. That means the majority of us are under-fuelling our gut microbiome, missing out on essential micronutrients, and neglecting compounds such as fibre, polyphenols, carotenoids, anthocyanins, and resistant starch.
These compounds work synergistically to improve gut health, nutrient status, immune function, and recovery, yet they rarely get the spotlight. Instead of asking “which foods burn fat?”, a better question is: how colourful and varied is your plate?
Ready to optimise your nutrition for performance, health, and longevity? Apply for online coaching with The Bodybuilding Dietitians to receive a tailored plan that balances macros, improves gut health, and fuels your goals.