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A colorful jar of nuts, seeds, herbs, and spices might not look like much at first glance. But sometimes, the smallest habits could make a big difference. In this case, a simple mix of ingredients could hold the key to better overall well-being.
This collection of healthy food, called a “diversity jar,” is catching on with social media users as an easy way to boost gut health, according to Food & Wine. A diversity jar is essentially a homemade mix of plant-based goodness that you can shake over everyday meals. Examples of ingredients you can include are flaxseeds, pumpkin seeds, herbs, spices, and more!
The idea is thought to have gained traction because of Dr. Tim Spector, an epidemiology professor at King’s College London. It can have major benefits — with a wide variety of plants consumed leading to a more diverse microbiome in the digestive system, and better gut health. Having a jar of these ingredients on hand may make it easier to eat a greater variety of healthy plant foods plus give you a nutritious boost in seconds.
The 30-Plant Rule
The case for diversity jars is backed by science, according to Verywell Health. Diversity jars can help you get closer to eating 30 different plant foods per week. So what’s behind this number? According to research from the American Society of Microbiology, people who consume over 30 different plant foods weekly tend to have more diverse gut microbes than those who eat less than ten.
This is important as microbial diversity may result in better digestion, stronger immunity, and even lower one’s risk of developing chronic disease, Verywell Health explains. Different plants provide different fibers and nutrients. Plant compounds found in herbs and spices also serve as antioxidants that help beneficial bacteria in the gut.
Building a healthier gut does not have to mean drastic dietary changes. This jar of nuts, seeds, grains, and spices can help you increase your plant variety and nourish the beneficial bacteria that keep your system strong.
Aiming for variety in your diversity jar may also assist with better absorption of nutrients and the fight against bad bacteria, New York Post reports. Gut diversity is also linked to improved metabolic health, better sleep, and a well-regulated mood.
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What Goes Into a Diversity Jar
Take a variety of nuts, herbs, seeds, spices, and adaptogens, then stack them in a jar and shake. You can sprinkle it on your yogurt or oatmeal in the morning. For lunch and dinner, add some to soup, salad, or pasta. “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,” dietitian Kaytee Hadley tells New York Post.
As there is no single recipe, add whatever you like, Verywell Health recommends. Nuts and seeds are a great place to start since they offer fiber and omega-3s, plus minerals. Choose from flax, chia, pumpkin, hemp hearts, and sunflower seeds. Chopped nuts can include almonds, walnuts, pecans, and pistachios.
Add in some grains or flakes such as quinoa flakes, rolled oats, or brown rice flakes. You can also include herbs and spices in your diversity jar such as cinnamon, turmeric, ginger powder, paprika, oregano, and dried dill.
Each jar can be tailored to suit different tastes and uses; some people make a savory jar for soups and salads, plus a sweet jar for smoothies. That sweet jar can offer an extra touch of flavor and texture when using ingredients like cacao nibs, coconut flakes, and freeze-dried fruit.
The beauty of diversity jars is how seamlessly they fit into daily life. Sprinkle it on your food every day, and when the jar is empty, rotate the ingredients to keep things more interesting, New York Post suggests.
The diversity jar is a customizable, colorful, and crunchy reminder that sometimes big improvements come from small steps carried out daily. Wellness doesn’t need to be complicated or time-consuming; simply shake that jar to transform an ordinary meal into a microbiome-friendly powerhouse!
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