Well, there is no shortage of reasons why you want to incorporate veggies, but here are a few of my favorite reasons.


  1. Better digestion - we see improved IBS parameters and improved microbiome (in as little as 24 hours), with intentional intake of plant foods. They are rich in fiber and prebiotics. Better poops mean happier people all around. 
  2. Better skin - one of the most common feedback I get with prescribing a plant-forward diet is clear skin, likely due to all antioxidants and anti-inflammatory properties (not to mention, better poops mean healthier skin).
  3. Better periods - veggies are packed with nutrients that support our hormones and liver. I often see less PMS, less pain, and easier periods. 
  4. Feeling lighter - if we’re pooping better, supporting our hormones, and reducing inflammation, often the result is feeling lighter, and not feeling heavy and sluggish after meals. 
  5. Better mood - the nutrients in the veggies we eat (like B vitamins, magnesium, selenium, zinc, vitamin C, antioxidants, etc.) can directly benefit our mood.



While many of us know that veggies are important and most of us could probably do with more, we often fall short with the execution.


Here are 7 ways to increase your vegetable intake:


Buy them 

If you don’t buy them you’re probably not getting them! When buying your veggies, think about your go-to meals or meals you’re having that week and pick options that pair well and don’t add too much extra work. I.e. baked salmon or baked chicken? Broccoli and cauliflower or brussel sprouts are a favorite to toss onto a ban and bake alongside. Pasta? Spinach, mushrooms, or a side salad pair well. 



Prep them right away

If you add an extra 20-30 minutes on your grocery day and wash your veggies and pack them in your fridge, it makes using them on the day much more likely. Wash your veggies (i.e. spinach, kale, peppers), cut them up, and store them ready to go. Make it easy on yourself!


Pack them

The best way to ensure you eat your veggies is to pack them. Sounds simple, but it works most of the time! If you’re headed to work onsite, pack them in a container. If you’re working from home, pop them in a bowl and set it next to your workstation. (Pro tip - do this with your water too, add a larger pitcher of water + a glass next to your workstation to keep the hydration going)


Add extra to your warm dishes 

Not all recipes call for veggies, but you can add them in yourself to boost your meal up. Some favourites - spinach in my pasta. Bok choy, carrots, garlic, onions, broccoli, and red cabbage in my curries or stir-fries. Pan-roasted veggies - broccoli, cauliflower, yams, brussel sprouts, bell peppers, zucchini, eggplant, and beets to my baked dishes.


Add extra to your smoothies

This one may depend on the type of blender you have. I don’t have the best blender so I stick to spinach, frozen berries and avocado. They blend well and taste good. If you have a good blender - kale, beets, carrots, pumpkin, zucchini, cucumbers, apples can be good additions too!


Keep it simple 

Some weeks, you just know are going to busy and challenging to put the extra effort it. Keep it simple. Sometimes my veggie intake looks like a mixed greens box with grated beets and grated carrots with a homemade salad topper (pumpkin seeds, hemp hearts). I make a giant bowl of that and leave it in the fridge and add it as a side to my lunch and dinner.


Get creative.

Veggies don’t need to taste bad! In fact, they taste pretty awesome if prepped well. As you increase your intake, you’ll likely start craving them as your microbiome and taste buds adjust. Introducing new recipes to your repertoire will help, but don’t complicate it. Set a goal to add one new recipe a month to start. This may be a new salad, new smoothie, new stirfry - something exciting that tastes good! Over time, you’ll build your recipe list and it’ll be your new go-to.



I’ve increased my veggie intake but I’m noticing it’s upsetting my digestion.


Yes, this can happen! Veggies are also food for your microbiome so if you’re intake has been low and you suddenly ramp it up significantly, sometimes your microbiome needs some support. If you notice changes to your bowel movements or an increase in bloating or discomfort - this may be a sign we need to work on optimizing your microbiome or digestive power. This would be a good time to check in with your naturopathic doctor for an assessment to get you eating your foods with more comfort.



In Health,

Dr. Ashley Damm, B.Sc. ND

Naturopathic Doctor - Vancouver, BC