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Can You Eat Too Many Vegetables? How to Balance Your Diet.

Updated: Aug 16, 2023

Body In Balance

Tired of stepping onto the scale, only to see the number increase (or not change at all)? You're not alone. About 52% of people worldwide are "usually trying to lose weight."

Unfortunately, many people rush to add veggies to their diet without realizing it could do more harm than good. Can you eat too many vegetables?

Read on to find out! Ensure you're following a balanced diet to accomplish your weight loss goals today.

Can You Eat Too Many Vegetables?

In short, yes; you can get too many vegetables.

A total of five servings of fruit and vegetables per day offers the strongest health results. People who eat five servings a day have a lower risk of death from:

  • Cancer (10%)

  • Heart attack or stroke (12%)

  • Any cause (13%)

  • Respiratory disaster (35%)

Fruits and vegetables provide vitamins and minerals to help you maintain your optimal health. It's recommended we eat two servings of fruit and three servings of vegetables daily.

While getting enough vegetable servings can reduce your risk of disease, eating too much could compromise your health. Here are a few signs you're eating too many vegetables.

Nutritional Deficiencies

Over 90% of the US population has a vitamin deficiency.

About 50% are deficient in vitamins A, C, and magnesium. Over 50% is vitamin D deficiency (including 70% of the elderly population). About 90% are potassium deficient, and 70% are deficient in calcium.

Vegetables are a source of carbohydrates, though most don't provide protein or fat. Without protein and fat as part of your diet, you could develop a nutrient deficiency.

Signs of a protein deficiency include:

  • Depression or anxiety

  • Weakness

  • Fatigue

  • Muscle soreness

  • Dry skin

  • Thinning hair

  • Swelling

Your ability to recover from illness or injury will slow, too.

If you're not getting enough fat from your diet, you might experience:

  • Mood swings

  • Depression

  • Fatigue

  • Difficulty concentrating

  • Memory issues

  • Dry skin

  • Circulation issues

  • Heart problems

If these problems sound familiar, talk to a ChiroThin doctor. They can help you make informed changes to your diet. With their help, you can start consuming a balanced diet.

Eating a balanced diet will ensure you receive the vitamins and minerals you need to function at your best.

Weight Gain

Consuming too many starchy vegetables could cause you to gain weight. If the number you see on the scale isn't dropping, consult a ChiroThin doctor. They can help you follow a balanced diet based on your weight loss goals.

Try cutting out starchy vegetables, including corn, peas, and potatoes. Instead, try eating more leafy green vegetables.

Mineral Absorption

Too many starchy vegetables could affect your ability to absorb essential nutrients. Remember, your body needs balance.

Consuming over 50 grams of fiber from veggies could affect your body's ability to absorb:

  • Iron

  • Zinc

  • Magnesium

  • Calcium

These minerals are essential to your body's overall function. Your body can't produce these minerals on its own; you need to get them from your diet.

Digestive Issues

Almost all veggies are high in fiber. Unfortunately, consuming too much fiber daily could cause cramps, bloating, gas, and other digestive issues. If you're experiencing digestive discomfort, consider your diet.

These issues are more likely to develop if you suddenly switch from a low-fiber to a higher-fiber diet full of veggies.

If you eat over seven to 10 servings of vegetables a day, you need to balance your diet.

How to Balance Your Diet

Consuming a balanced diet will ensure your body has the vitamins and minerals it needs to function. Following the food pyramid, a balanced diet includes:

  • Fresh fruits and vegetables

  • Nuts

  • Legumes

  • Whole grains

  • Lean proteins

  • Healthy fats

For a healthy, nutritious diet, try to cut out foods that provide empty calories. These include sodas, pizzas, ice cream, and other processed foods.

Following a balanced diet can help your body fight disease and infection. It can also provide your body with energy to ensure you can function. Without the necessary nutrients, you could experience fatigue and low performance.

Your risk of heart disease, cancer, stroke, and type 2 diabetes will also increase.

For a balanced diet, make sure your body is getting protein, carbohydrates, vitamins, minerals, and antioxidants.

Fruits and Veggies

Fruits are high in natural sugars. They also provide fiber, antioxidants, and other nutrients. They're less likely to cause a sugar spike than candies and desserts.

Try adding berries (which are high in antioxidants), apples, and oranges to your diet.

Vegetables offer essential vitamins and minerals. Try eating the rainbow to consume a variety of vegetables. Each color indicates a different nutrient.

Add more dark leafy greens to your diet, including broccoli, green beans, and spinach.


Refined white flour offers limited nutritional value. Instead, consider whole grains. Whole grain options offer vitamins, minerals, and fiber to your diet.

Whole grain foods include whole oats, whole wheat, whole-grain rye, quinoa, and brown rice.


Protein is essential for muscle maintenance and development. You can find protein in animal products like fish, poultry, and red meat. It's also available in nuts, beans, and soy products.

Don't rely too much on soy products for sources of protein. Remember, too many vegetable servings could do more harm than good.


Dairy products provide our bodies with calcium, vitamin D, and protein. They also contain fat.

If you're following a vegan diet, choose dairy-free milk made from coconut, soy, almonds, or oats. Look for options fortified with calcium and other nutrients.

Fats and Oils

Fat is essential for cell health and energy. However, too much fat can lead to weight gain.

Rely on healthy fats like olive oil. Saturated fat, on the other hand, can raise your cholesterol levels.

Adjust Your Diet for Nutritional Balance

To recap, can you eat too many vegetables? Yes! Without a balanced diet, your body won't receive the vitamins and minerals it needs.

You could struggle to accomplish your weight loss goals as a result.

If you need help, consider starting a weight loss program. Relying on a professional's expertise can help you make more informed decisions regarding your diet.

Are you ready to get started on the path to a healthier you? Click here to schedule an appointment.

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