Introduction to Diversity Jars
Good gut health? Bottle it up. In the pursuit of a better gut microbiome, social media users are turning to a tasty new trend: diversity jars. The concept is simple: stack and shake plant ingredients — including nuts, seeds, herbs, adaptogens, and spices — into a mix that feeds your gut an array of fibers to promote biome diversity. Then sprinkle it on your food, from salads, soups and pastas to yogurt and oatmeal.
The concept of a diversity jar is simple: stack and shake plant ingredients, including nuts, seeds, herbs, adaptogens, and spices, into a mix that feeds your gut an array of fibers to promote biome diversity.
The Science Behind Diversity Jars
“The real benefit of a diversity jar comes from the variety of plants you’ll be adding to your plate on a weekly basis without putting in a lot of extra effort,” Kaytee Hadley, MS, RDN, IFMCP, author of “The Anti-IBS Dietitian” and founder of Holistic Health and Wellness in Richmond, Virginia, told The Post. Research shows that the more diverse plant foods you consume, the more diverse your gut microbiome becomes. “For example, someone who eats 30 different types of plants — veg, fruits, beans, whole grains, nuts, seeds and herbs — will have more variety of good bacteria in their gut compared to someone who eats only 10.”
The Health Benefits of Diversity Jars — and a Diverse Gut Microbiome
We should all be aiming for max gut diversity, according to Hadley, because microbiome diversity strengthens the ecosystem of the gut, supporting digestion and nutrient absorption while making it more resilient against “bad” bacteria. “These benefits extend to other areas of the body too — supporting a strong immune system, metabolic health and mood regulation,” she added. A healthy gut supports sleep and reduces the risk of certain chronic diseases, too. How important is gut health? New research suggests that Parkinson’s disease may begin in the gut. Plus, oncologists have partly blamed a concerning rise in younger adult cases of colon cancer on lifestyle factors like the Western diet and excess sugar consumption.
What Should You Put in a Diversity Jar?
Fir ingredients, Hadley recommends almonds for prebiotic fiber, walnuts for omega-3s, and pumpkin seeds for a boost of magnesium and zinc. She notes that with nuts and seeds, balance is key, as these ingredients are calorically dense and easy to overdo if you’re mindlessly snacking versus mindfully sprinkling them. “You can also branch out beyond the usual mix: roasted chickpeas or dried beans give a crunchy, protein-rich boost and add resistant starch that’s great for gut health,” she said. “Freeze-dried veggies like peas, corn, or zucchini are another fun option because they add fiber and extra plant variety.” For those that prefer their gut health with a side of sweetness, “cacao nibs provide antioxidants and polyphenols, while unsweetened dried fruits like cranberries, cherries, or golden berries add natural sweetness along with extra phytonutrients.”
Customizing Your Diversity Jar
Integrative nutrition coach Alexis Lahner shared that a diversity jar with rotating ingredients is one of her favorite ways to boost gut health. “You’re serving up as many plants as you packed in, all through a sprinkle. I use this mix every single day. It’s my favorite topper to salads and a weekly prep. I always get excited to change up,” she said. This customizable quality is part of what Hadley says makes these jars so accessible and adoptable. “You can make one jar with nuts and seeds as a topping for yogurt or oatmeal, and another with roasted beans and freeze-dried veggies to sprinkle over salads or grain bowls,” she added.
Conclusion
Diversity jars are a simple and effective way to boost gut health and promote biome diversity. By stacking and shaking plant ingredients, you can create a mix that feeds your gut an array of fibers and supports digestion, nutrient absorption, and a strong immune system. With customizable ingredients and easy-to-use instructions, diversity jars are an accessible and adoptable way to improve your gut health and overall well-being.
FAQs
Q: What is a diversity jar?
A: A diversity jar is a container filled with a mix of plant ingredients, including nuts, seeds, herbs, adaptogens, and spices, that are stacked and shaken to create a diverse array of fibers to promote biome diversity.
Q: How do diversity jars support gut health?
A: Diversity jars support gut health by providing a variety of plant ingredients that feed the gut an array of fibers, promoting biome diversity and supporting digestion, nutrient absorption, and a strong immune system.
Q: What ingredients should I put in my diversity jar?
A: You can put a variety of ingredients in your diversity jar, including nuts, seeds, herbs, adaptogens, and spices. Some recommended ingredients include almonds, walnuts, pumpkin seeds, roasted chickpeas, and freeze-dried veggies.
Q: How often should I refill my diversity jar?
A: You should refill your diversity jar regularly to maintain a fresh and diverse mix of ingredients. Integrative nutrition coach Alexis Lahner recommends refilling her diversity jar weekly to keep things exciting and prevent boredom.
