Why This Bowl Works

As we showed you in the ‘How to eat it’ page, eating our vegetable bowl daily is more than just a habit for us - it’s a shift toward consistent and meaningful nutrition. By eating it every day, we’re taking in over 600g (that’s more than half a kilo!) of vegetables, fruits, legumes and grains, that’s well over the recommended 5-a-day, fuelling us with all the necessary fibre, protein, and a rich spectrum of vitamins, minerals and antioxidants - a combination that most sources agree has an exceptional nutritional profile.

We’re not guessing at the benefits either - this is all backed by research and science. When eaten daily, here’s what you can realistically expect to experience - not just in the short term, but over months and years.

 Short-Term Benefits (1–4 weeks) 

In the first few weeks, the most noticeable changes will be in digestion, energy, appetite and blood sugar balance.

• The high fibre content (22.4g per bowl) quickly improves digestion and bowel regularity. Many people report less bloating, more comfort and smoother digestion within the first week.
• Because the bowl’s carbohydrates come from slow blood sugar-releasing sources like quinoa, chickpeas and vegetables, energy levels stay more stable throughout the day. That mid-afternoon crash you might be used to is likely gone.
• Natural hydration improves due to water-rich ingredients like cucumber, tomato, celery and courgette - all of which support fluid balance and skin hydration.
• You'll also likely find yourself snacking less. That’s thanks to the combination of high fibre and protein, which work together to increase satiety and help regulate appetite, reducing cravings between meals.
• Importantly, if you’re someone who struggles with blood sugar dips or has early signs of insulin resistance, this kind of balanced, fibre-rich meal helps flatten blood sugar spikes and maintain stable glucose levels throughout the day.

 Mid-Term Benefits (1–6 months) 

As you continue to eat the bowl consistently, you begin to see deeper shifts in your health and wellbeing.

• Your cardiovascular system starts to benefit - with reduced LDL (‘bad’) cholesterol and lower blood pressure supported by the high fibre, potassium-rich vegetables, and healthy fats found in ingredients like avocado, seeds, kale, grapes and the olive oil.
• Metabolism begins to adapt in ways that support natural weight regulation without calorie counting. This doesn’t necessarily mean weight loss for everyone, but rather a rebalancing: less visceral fat, improved insulin sensitivity and a reduction in inflammation throughout the body.

• You’ll experience enhanced immune function from vitamin C (99.3mg - exceeding daily needs), magnesium, folate, and diverse antioxidants from colourful vegetables and fruits.

• The antioxidants from berries, kale, red cabbage and onions also contribute to clearer skin, better circulation and support for hormone balance - particularly beneficial for women in mid-life or those with fluctuating hormone patterns.
• This is also the phase where many people start noticing they feel lighter, more mentally alert, and experience improved mood stability - not from stimulants or supplements, but from steady nourishment.

 Long-Term Benefits (6+ months) 

But the real power of eating like this shows up when you stick with it. After six months and beyond, you're not just feeling better - you’re actively protecting your long-term health.

• Research consistently shows that eating 5 or more servings of fruits and vegetables daily (the AFB delivers 5.3) is associated with:

• 13-22% lower risk of heart disease
  • 18-33% lower risk of stroke
  • 13% lower risk of cancer
  • 31% reduction in premature all-cause mortality

• Better mood stability and reduced anxiety symptoms often reported with consistent plant-based eating.
• The gut microbiome also strengthens, as the variety of plant fibres in this bowl helps beneficial bacteria grow and diversify — a key factor in digestion, immune response, and mental wellbeing.
• Your body also becomes more efficient at absorbing nutrients and producing compounds that support overall health, including those linked to reduced inflammation and stronger gut integrity.
• This way of eating has also been shown to lower the risk of digestive conditions like diverticulitis and potentially colorectal cancer.
• Bones, joints, and muscles all benefit. The calcium, magnesium, protein, and vitamin K from greens and seeds support stronger bones, joint resilience, and the preservation of lean muscle mass — all essential for staying active and independent as we age.
• Brain health is supported too, with plant-based nutrients contributing to better memory, sharper focus, and protection against cognitive decline.

 To Sum It Up 

The combination of 5.3 daily servings of fruits and vegetables, covering 89% of daily fibre needs, and diverse phytonutrients makes this bowl a powerful tool for both immediate wellness and long-term disease prevention. The research consistently shows that people who maintain this level of plant food consumption enjoy significantly better health outcomes and longevity compared to those eating typical Western diets.

What’s important to point out is that none of these changes require extreme dieting, supplementation, or restriction. They come from consistency - eating real, whole, nutrient-dense food, day in and day out.

If you're curious about the science behind these claims, we’ve gathered hundreds of links to trusted health sites, clinical studies, and expert sources on our ‘References’ page. There you’ll find research supporting the health benefits of every ingredient in our bowl, as well as the wider impact of a plant-based diet.

 The Actual Food Bowl's (AFB) nutritional profile

And again, eating this way is super simple - and it’s 100 % something you can do for yourself too! All the benefits we shared with you above come from one bowl of actual food eaten consistently every single day.

It’s not a secret - here’s exactly what goes into it:

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Nutritional profile:

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