It seems many people now look to social media for health information and recommendations. We have heard everything from Proteinmaxxing to Fibermaxxing, and now one of the newest trends is the 3-color rule.

Many of these trends begin with science-backed ideas, but social media has a way of pushing recommendations to the extreme. Some of the people sharing this advice have no medical background and are simply trying to attract followers. Overdoing protein or fiber, for example, can lead to gastrointestinal problems, and many people jumping on those trends have learned that the hard way.

Luckily, the latest social-media trend around the 3-color rule is something we can get behind.

The idea is simple: include at least three different colors of plant foods in every meal. This makes sense, and at Thrive we have been encouraging people to eat the rainbow for years.

Why Color Matters

Adding colorful plant foods to your diet is a foundation for good health. The nice thing about this recommendation is that it is simple and something almost everyone can do without much thought.

It also naturally encourages people to eat more fruits and vegetables.

Research suggests that eating a variety of colorful fruits and vegetables may also support healthy weight management. A 2022 review found that diets rich in colorful plant foods were associated with improvements in several risk factors related to obesity and cardiovascular disease.

Including more colorful plants can increase your intake of fiber, water, vitamins, minerals, and bioactive compounds called phytonutrients and phytochemicals. These compounds provide antioxidant and disease-fighting benefits, while the fiber found in plant foods supports satiety, digestion, and a healthy gut microbiome.

Different colors in plant foods often signal different vitamins, minerals, and beneficial plant compounds.

What the Colors on Your Plate Can Provide

• Red: Lycopene and vitamin C
• Orange and Yellow: Beta-carotene and vitamin A
• Green: Folate, vitamin K, and fiber
• Blue and Purple: Anthocyanins and other antioxidants
• White and Tan: Potassium, fiber, and allicin

In general, color is often a sign of nutrient density. The more variety we have on our plate, the more opportunities we have to benefit from different phytonutrients.

This is one reason we continue to see research supporting foods like dark berries, cruciferous vegetables, leafy greens, coffee, and dark chocolate. The potential benefits of these nutrient-rich foods include increased fiber intake, improved energy, heart health, stronger immunity, and better digestion.

Color Is Important — But It Is Not the Whole Meal

This is where social media can sometimes fall short.

A healthy meal is not simply about adding color. We also need adequate protein, healthy fats, fiber, and foods that support blood sugar balance.

The goal should be to build a balanced meal and then use color as an easy way to increase plant diversity and nutrient density.

Challenge yourself to eat every color of the rainbow throughout the day while also working to optimize your intake of protein, fiber, and healthy fats.

The changes do not need to be complicated. Add berries to yogurt. Add spinach and mushrooms to your eggs. Choose purple cabbage or red onion instead of always reaching for the white varieties. Add peppers to a salad or roast several different vegetables together for dinner.

If you simply start looking for opportunities to add more color to your plate, you may be surprised by how easily you can meet the challenge.

Sometimes the healthiest trends are not really new at all.