A Simple ‘Diversity Jar’ Can Add More Plants and Fiber to Your Diet

A diversity jar is a homemade mix of shelf-stable ingredients—like grains, seeds, nuts, herbs, and spices—that you can prep once and keep on hand. Simply sprinkle it onto your meals to boost plant variety, fiber, flavor, and nutrients.

Why a Diversity Jar Can Support Gut Health

Research shows that eating a wide range of plant foods supports a healthier gut microbiome. In fact, one large study found that people who ate more than 30 different plants per week had more diverse gut microbes than those who ate fewer than 10.

The ingredients in a diversity jar can help get you closer to the goal of eating 30 different plants each week.

Microbial diversity is generally linked to stronger digestion, better immune function, and lower risk of chronic disease.

Nutrients and Health Benefits of a Diversity Jar

Many ingredients commonly included in these jars are also naturally high in fiber, a nutrient that feeds gut microbes and helps regulate digestion.

Different types of fiber may help nourish different microbes, which is why variety matters more than simply eating one high-fiber food over and over.

Beyond fiber, nuts and seeds bring minerals like magnesium and potassium, as well as healthy fats, including omega-3s. Regular intake of nuts and seeds has been associated with a lower risk of heart disease, diabetes, and certain cancers.

Herbs and spices, meanwhile, are rich in polyphenols, plant compounds that act as antioxidants and may also support beneficial bacteria in the gut.

How to Build Your Own Jar

The beauty of a diversity jar is that there’s no single recipe. You can tailor it to your taste preferences and the meals you eat most often.

A typical mix includes:

• Seeds: flax, chia, hemp hearts, sunflower, or pumpkin seeds
• Grains or flakes: rolled oats, quinoa flakes, or brown rice flakes
• Nuts: walnuts, pistachios, pecans, or almonds (chopped small)
• Herbs and spices: turmeric, cinnamon, ginger powder, paprika, oregano, rosemary, or dried dill
• Extras: unsweetened dried coconut flakes, cacao nibs, or freeze-dried fruit pieces

For example, my own savory go-to jar might include ground flaxseed, pumpkin seeds, crushed pistachios, walnuts, turmeric, paprika, and a pinch of black pepper.

That way I get a balance of fiber, omega-3s, and anti-inflammatory spices in each serving. Plus, I like the flavor of those ingredients. I’d sprinkle it on soups, salads, grain bowls, avocado toast, stir-fries, and even pasta dishes.

Sweet vs. Savory Jars

It can be a good idea to create two versions—a savory jar and a sweet jar—so you always have a blend that complements your meal.

For a sweet jar, you can try rolled oats, chia seeds, shredded coconut, walnuts, cinnamon, ginger powder, freeze-dried blueberries. A mix like this is perfect for oatmeal, yogurt, smoothies, peanut butter toast, pancakes, or waffles.

Things to Keep in Mind Before You Try a Diversity Jar

For most people, there aren’t major downsides. Increasing your intake of diverse, plant-based foods is generally beneficial. That said, there are a few things to keep in mind:

• Fiber tolerance: If you’re not used to a high-fiber diet, suddenly adding lots of fiber-rich foods can cause bloating or gas. Start small, drink plenty of water, and gradually increase your intake.
• Allergies: Nuts and seeds are common allergens. If you have sensitivities, swap in other options like puffed quinoa, oats, or dried herbs.
• Calories: Nuts and seeds are calorie-dense. A sprinkle here and there is fine, but adding several tablespoons to every meal can add up.