Viral ‘diversity jars’ can boost your immunity, metabolism and mood — here’s what to put in them
By Reda Wigle
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.
But is that earthy mix actually doing anything?
A jar of seeds and nuts to boost immunity.
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.
TikTok / @simplemills
“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.”
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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.
Woman holding a jar of ingredients for boosting immunity.
Integrative Nutrition Coach Alexis Lahner shared that a diversity jar with rotating ingredients is one of her favorite ways to boost gut health.
TikTok / @kfxywwsjs/
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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.”
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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.
Hadley likes to keep a jar of herbs and spices handy for transforming dishes from bland to dynamically flavored and inherently gut-boosting.
“The small act of adding a spoonful of these mixtures to your meals is an easy way to increase variety, boost nutrients, and support long-term gut health without overhauling your entire diet,” she said.
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