The Healing Power of Colorful Plant Foods with Dr. Deanna Minich

One of the five pillars of thyroid-friendly eating is ensuring we get plenty of colorful plant foods. Another way of saying this is to “eat the rainbow.” And while that phrase may sound like a fluffy nutrition gimmick, there are few things in nutrition more supported by science.

I’ve seen firsthand how powerful this can be, both on my own health journey and in the Thrivers Club community. Our annual Eat the Rainbow Workshop and Wellness Challenge (usually in July or August) is consistently one of the most popular. Why? Because it works. And because it’s fun.

Nutritionally speaking, I often say that “Eating the Rainbow” is like a culinary magic trick. This creative approach naturally leads people to eat more fruits and vegetables, which means more fiber, hydration, vitamins, minerals, and phytonutrients. By simply focusing on eating a colorful and varied whole-foods diet, people often experience improved well-being.

Many Thyroid Thrivers in my community report decreases in inflammation, improvements in digestion, and sharper mental clarity, often without feeling like they’re following a "diet." Most importantly, this approach shifts the mindset around “healthy eating” away from rules and restriction, and into curiosity, creativity, and joy. And that alone encourages more colorful produce on our plates, which is one of the best things we can do to support overall health.

In Episode 91 of the Thyroid-Healthy Bites Podcast, I sat down with Dr. Deanna Minich, nutrition scientist, educator, and author of The Rainbow Diet. Together, we explored how color can be a joyful, evidence-based path to nourishment, energy, and thriving, especially for those navigating thyroid issues, fatigue, and autoimmunity.

Scroll down to watch the interview on YouTube, or listen to the audio version on your favorite podcast app!

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What “Eat the Rainbow” Really Means

Eating the rainbow isn’t just about having a prettier plate. Plants contain tens of thousands of phytonutrients—compounds that influence inflammation, immune function, gut health, and even gene expression. Organizing food by color takes this complex and powerful nutrition science and turns it into something we can apply on a daily basis, just by paying attention to the color on our plates.

Colors by Function

Dr. Minich explains that the colors in plant foods often map to different body systems and functions. While each color group overlaps and features thousands of phytonutrients, here are some of the common connections:

• Red: Supports the immune system and healthy inflammatory response (think tomatoes, strawberries, beets).

• Orange: Often linked with endocrine health and reproductive hormones, thanks to carotenoids (like carrots, sweet potatoes, winter squash).

• Yellow: Associated with digestive health and detoxification, and many yellow foods provide fiber (bananas, corn, summer squash).

• Green: Tied to cardiovascular and vascular support, rich in chlorophyll, magnesium, and folate (leafy greens, broccoli, zucchini).

• Blue–Purple: Connected to brain and cognitive function, and often rich in anthocyanins (blueberries, blackberries, purple cabbage, purple yams).

• White/Tan/Brown: A sometimes overlooked group that contributes to immune defense and hormone balance, often via sulfur compounds, allicin, or prebiotic fibers (garlic, onions, mushrooms, potatoes, quinoa).

This rainbow framework makes eating for health visual, practical, and creative. Instead of restrictive rules, Eat the Rainbow invites us to ask:

• What colors are on my plate?
• What colors am I missing?
• How can I incorporate more color and variety into my meals?

That simple shift often leads to more fiber, hydration, and micronutrients, without the stress of so many do’s and don’ts.

I’ve seen this in the Thrivers Club, where our annual Eat the Rainbow Wellness Challenge helps members break through barriers to better nutrition. Results are often quick and noticeable, with improvements in energy, digestion, and mood within just a few days.

3 Simple Ways to Start Eating the Rainbow

1. Snap Your Plate: Before you dig in, take a quick photo of your meal. At the end of the day (or week) scroll through and notice which colors show up most, and which are missing. It’s a simple, eye-opening way to track dietary diversity and color without counting or logging long ingredient lists.

2. Try One New Food Each Week: When you're at the store, get in the habit of adding something fresh and seasonal to your cart, whether it’s a vegetable you’ve never cooked, a new fruit, or an unfamiliar herb. Try incorporating it into your meals throughout the week. Over time, this small habit builds diversity in your diet and keeps meals exciting.

3. Spice the Spectrum: Herbs and spices aren’t just flavor boosters. They’re packed with phytonutrients, too, and can be a great way to add extra color with just a few shakes. Sprinkle turmeric into your recipes for golden yellow, paprika for rich red, or cinnamon for warm brown tones to add variety, aroma, and health benefits.

About Dr. Deanna Minich, Creator of The Rainbow Diet

Deanna Minich, PhD, is a nutrition scientist, international lecturer, and author with more than twenty years of experience in academia and the food and dietary supplement industries. She is the Chief Science Officer at Symphony Natural Health, the company behind Femmenessence®—a line of clinically researched maca-based supplements formulated to support women’s hormonal health. She has worked as a functional medicine clinician, participated in clinical trials, and developed the Food & Spirit™ approach to integrative health.

Dr. Minich has authored seven consumer books on wellness, four book chapters, and over fifty scientific publications. Through her talks, workshops, and retreats, she helps people transform their lives through the art and science of nutrition.

🎧 Listen to Ep. 91: The Healing Power of Colorful Plant Foods

📺 Watch the full interview on YouTube

🌐 Website: Dr. Deanna Minich → deannaminich.com

🌈 Book: The Rainbow Diet (new full-color edition)

Want to Dive Deeper?

Inside the Thrivers Club, members get access to our annual Eat the Rainbow Workshop and Wellness Challenge (along with 17 other workshops, weekly meal plans, coaching, community, and so much more!).

If you’re ready to start adding more color, variety, and thyroid-friendly food and lifestyle habits to your plate—and to your life—membership is where it all comes together.

Until next time, I wish you happy cooking, happy thriving, and the best of health! 

P.S. If you enjoyed this episode, you might also like: 

• Is Soy a Thyroid-Healthy Food? 3 Experts Weigh In
• Thyroid-Healthy Eating 101: What to Eat (and Avoid) for Energy and Healing
• How to Tone Your Vagus Nerve and Lower Stress with Sadie Nardini
• The Thyroid-Gut Connection with Kiran Krishnan
• When Menopause and Hypothyroidism Collide with Mary Shomon