How often do you think something like, “I know I should eat more vegetables, but…”?

I’m guessing pretty often, since most of us don’t eat enough vegetables.

For those with IBD or other GI conditions, eating vegetables can be even more challenging.

A common goal in my practice is to help patients gradually increase and diversify their vegetable intake, often starting with softer, gentler options.

One of my favorite ways to make this feel less like a science experiment is the 1-2-3 Rule, a concept I first blogged about more than a decade ago and still use regularly.

It’s especially helpful for patients working toward a Mediterranean-style diet, which has been linked to better outcomes in IBD.

What is the 1-2-3 Rule?​
Originally coined by Dr. Robynne Chutkan in The Microbiome Solution, the idea is simple:

• 1 vegetable with breakfast
• 2 new vegetables with lunch
• 3 different vegetables at dinner

Instead of tracking grams of fiber or measuring cups, this approach encourages frequency and variety, which are key to supporting overall health and a diverse gut microbiome.

For many people, this goal feels both practical and attainable.

Gentle Low-Fiber Ways to Make the 1-2-3 Rule Work​
While many people with IBD can tolerate rougher vegetables like salads, here are several gentler options to help meet the goal of seven unique vegetables per day:

• Blend a handful of baby spinach, baby kale and/or frozen cauliflower into a smoothie
• Scramble eggs with diced vegetables such as peeled zucchini or roasted bell peppers
• Snack on roasted sweet potato wedges
• Dip tender green beans, roasted carrots and/or peeled cucumbers in hummus
• Add a handful of soft butter lettuce to a wrap or sandwich
• Mix spaghetti squash with regular spaghetti
• Try a vegetable-packed marinara instead of a plain pasta sauce
• Stir a frozen medley of vegetables into soups, pasta, or grains
• Roast a tray of vegetables at the beginning of the week to serve with meals throughout the week

Although this 1-2-3 Rule focuses on vegetables, you can easily modify it to help eat more fruits, whole grains, legumes, or other plant-based foods, especially when the goal is to eat more plants overall.