What happens to your body if you eat salad everyday

Author: Natalie Rizzo

(Rizzo, Natalie, What happens to your body if you eat salad everyday. May 07, 2024)

https://www.eatingwell.com/article/8035429/is-salad-good-for-you/

If you love salads, you probably also love getting creative with them—from mixed green salads to grain salads to Caesar, the sky's the limit. And salad is an easy way to add fruits and vegetables to your meals.

"A common misconception is that salads contain vegetables and nothing else, and eating them will leave you feeling unsatisfied and hungry," says Brittany DeLaurentis, RD, who recommends adding a protein, like cheese, tofu, beans, chicken or a boiled egg, to increase the satiety factor.

In this article, we'll discuss what happens to your body when you eat salad every day, tips for building a healthy salad, whether or not salad can help you lose weight, and whether you can eat too much salad.

Why We Love Salads

They Could Be a Great Source of Fiber

The main components of most salads—vegetables, fruits, beans, legumes, whole grains, nuts and seeds—are loaded with fiber. "Fiber has been shown to be beneficial for diabetes and heart disease and contribute to bodily functions like bowel regularity and satiety levels," says Patricia Kolesa, M.S., RDN.

And since only about 5% of Americans meet their daily fiber needs of 25 grams for women and 38 grams for men, according to the 2020-2025 Dietary Guidelines for Americans, salad can be a great way to meet your quota.

Getting enough fiber has been linked with lower disease risk, including heart disease, diabetes and certain cancers. It can also help with healthy weight management and might even extend your life.

They Might Help You Eat More Fruits and Vegetables

According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat the recommended 5 cups of fruits and vegetables per day. Since the base of a salad is usually at least 1 to 2 cups of leafy greens, eating a salad every day can help you meet the daily recommendations.

"Eating a salad helps you better stick to the common suggestion to eat the rainbow," says DeLaurentis.

They May Add More Vitamins and Minerals to Your Diet

Without eating enough fruits and vegetables, some people may not get enough essential vitamins and minerals, which can lead to a deficiency and unwanted side effects.

"Green leafy vegetables commonly eaten in salads—like romaine lettuce, spinach, arugula and kale—are rich in vitamin A, vitamin C and vitamin E," says Catherine Karnatz, M.P.H., RD, a registered dietitian with LunchAssist. "These vitamins may support healthy eyesight, help immune function and protect against certain cancers."

In addition, many vitamins double as antioxidants with anti-inflammatory effects in the body, and most salads contain essential minerals, like potassium, iron, magnesium and more.

They May Promote a Healthier Gut

"Plant diversity is key when it comes to a healthy gut," says Julie Balsamo, M.S., RDN, a gut health dietitian. "Salads are often also filled with polyphenols, which can promote the growth of good bacteria in the gut."

A 2022 review in Antioxidants states that when polyphenols from food reach the gut microbes, they modify the microflora and have antioxidant and antimicrobial properties. A healthy gut can impact your entire body from your gastrointestinal tract to your brain, heart and immune system.

Is Salad Safe for Everyone?

Because salads are so diverse in their ingredients, you can customize them to fit your needs and preferences. Avoid salads with ingredients you're allergic or sensitive to. If you have digestive issues, like irritable bowel syndrome (IBS), be mindful of including only fruits and vegetables that agree with you. It might also be wise to stick with side salads instead of making salad a main dish, as it can be too much fiber all at once for your gut to break down.

3 Ways to Enjoy Salad

• Build It: Use your favorite greens as your base and add whatever fruits and veggies you want. Add your favorite protein—chicken, fish, steak, beans, tofu, nuts, seeds, cheese or hard-boiled eggs—for more lasting power. Avocado is a great add-in for healthy fats.

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• Change It: Transform your salad into a handheld meal by rolling it up into a wrap or sandwiching it between two slices of whole-grain bread.

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• Prep It: Prep your salads for the week and package them to go by layering your ingredients in a mason jar or other similar container.

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Our Expert Take

Eating salad every day—or several times a week—can be a great way to add to your fiber intake and get a wealth of antioxidants, vitamins and minerals. The fiber and polyphenols in plants act as food for your gut's beneficial bacteria, improving gut health. And a happy, healthy gut extends to many other health benefits, including a reduced risk for diseases like heart disease, cancer and diabetes. If you've fallen into a salad rut, check out our healthy salad recipes for some inspiration.

DMU Timestamp: November 22, 2025 23:18

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