🌿 Here’s What Happens When You Don’t Eat Enough Vegetables
By Healthy and Wholesome LLC | Faith-Based Functional Medicine Coaching
Let’s talk about something that doesn’t get nearly enough attention… and yet it’s at the root of so many symptoms people struggle with every day: not eating enough vegetables.
As a Functional Medicine Health Coach, I’ve seen firsthand how this one simple habit—eating more vegetables—can completely transform someone’s energy, digestion, cravings, and even emotional well-being. God designed our bodies to thrive when we nourish them with what He created, and vegetables are an essential part of that design.
And yet… according to the CDC, only 9% of Americans are getting the recommended 1 to 1.5 cups of vegetables per day. That’s not even close to enough. In reality, we are supposed to be getting 9 to 13 servings of vegetables and fruits every day to support optimal health, healing, and longevity. That might sound like a lot—but when you start thinking about all the ways to include them, it becomes both doable and delicious.
So let’s break it down. Here are five major ways that not getting enough vegetables could be costing you your health—and what you can start doing about it today.
1. 🌱 Low Energy & Constant Fatigue
One of the first signs that your body is missing essential nutrients is low energy. If you find yourself needing caffeine to get through the day or feeling like you’re dragging from morning to night, your body may be lacking the plant-based nutrients that give true, sustained energy.
Vegetables like spinach, kale, and broccoli are rich in iron, magnesium, B vitamins, and antioxidants—all of which play key roles in converting food into fuel.
💡 Energy-Boosting Ideas:
- Spinach Smoothie: Blend spinach with banana, coconut milk, and flaxseeds.
- Kale Chips: Toss with olive oil, bake until crisp.
- Broccoli Stir-Fry: Sauté with garlic and coconut aminos.
2. 🍭 Cravings & Blood Sugar Swings
Craving sugar or carbs all day long? It’s not a willpower issue. It’s often a nutrition deficiency. When we don’t get the fiber and minerals our bodies need, it sends us looking for fast energy—usually in the form of sugary snacks or processed foods.
Adding more vegetables helps regulate blood sugar, increase fullness, and balance hormones involved in hunger and cravings.
💡 Craving-Crusher Recipes:
- Roasted Veggie Medley: Carrots, sweet potatoes, zucchini tossed with olive oil and herbs.
- Zucchini Noodles with fresh basil tomato sauce.
- Cucumber & Avocado Salad with lemon and sea salt.
3. ⚖️ Struggling to Lose Weight
If weight loss feels impossible even when you’re “eating healthy,” it might be that your meals are missing volume, fiber, and nutrients—things vegetables deliver in abundance. They fill you up without filling you out.
💡 Weight-Loss Friendly Ideas:
- Cauliflower Rice Stir-Fry
- Stuffed Bell Peppers with quinoa and veggies
- Cabbage Detox Soup loaded with colorful produce and healing herbs
4. 💩 Constipation & Sluggish Digestion
Constipation is your body’s way of saying, “Help—I need more fiber!” Vegetables offer both soluble and insoluble fiber, which help move things along naturally.
💡 Fiber-Filled Recipes:
- Broccoli and Lentil Soup with garlic and thyme
- Roasted Brussels Sprouts with balsamic drizzle
- Spinach-Apple Salad with walnuts and vinaigrette
5. 🔄 Detox Support & Inflammation Control
Our world is full of toxins—stress, processed foods, environmental pollutants. But God didn’t leave us without support. Vegetables, especially cruciferous ones, are packed with compounds like sulforaphane that help our bodies detox naturally.
💡 Detoxify with These:
- Broccoli Detox Salad with sunflower seeds
- Green Smoothie with kale, celery, lemon, and cucumber
- Garlic Roasted Cauliflower with turmeric and olive oil
🍽️ Let’s Get Back to the Garden
Our bodies weren’t designed to run on fake food, synthetic chemicals, or extreme diets. They were designed to be nourished by real, whole, colorful plants that grow from the earth—created by a God who knew exactly what we’d need to heal and thrive.
If 9 to 13 servings of vegetables a day seems like a stretch right now, don’t let that overwhelm you. Start with one more serving today than you had yesterday. Add greens to your smoothie. Toss roasted veggies into your lunch. Try a new soup with dinner. Progress over perfection.
💬 Ready to Make a Change?
If you’re feeling tired, bloated, stuck, or craving junk food 24/7… your body might just be crying out for real nourishment. You don’t have to do it alone.
Let’s work together to create simple, personalized changes that support the body God gave you.
👉 Schedule a free consultation with me to get started with small steps that lead to big transformation.
📩 Or reply to this post and tell me:
What’s one vegetable you’re going to eat more of this week?
✅ Action Step:
Add 1 new vegetable to your meals every day this week.
Start small and let it grow! Whether it’s tossing spinach into your smoothie, adding roasted carrots to dinner, or snacking on snap peas—choose one way to add a vegetable today. Write it down, make it visible, and ask God to guide your choices as you nourish the body He gave you.
Remember, God designed our bodies with incredible wisdom and the ability to heal when we give them the right support. Vegetables aren’t just a side dish—they’re a key part of that healing process. They fuel your energy, support digestion, curb cravings, and help your body function the way it was created to.
As a faith-based Functional Medicine Health Coach, my mission through Healthy and Wholesome LLC is to help you honor the body God gave you—by getting to the root cause of your symptoms and walking with you step-by-step toward true, lasting health. You’re not meant to do this alone, and I’m here to guide and support you with personalized care that fits your lifestyle and goals.
🌱 Action Step: Add one new vegetable to your meals each day this week. Small, intentional changes create big transformation over time.
🙋♀️ Let’s make this real—what’s one vegetable you’re going to try today? Leave a comment or send me a message! I’d love to cheer you on.
You were made for health, energy, and purpose—and I’m here to help you get there, one root at a time. 🌿
Yours In Health and Happiness,
Penny
