just better.® Recipe of the Week: Diversity Jar Recipe

What You’ll Learn in This Post

• Why eating 30 different plants a week strengthens gut health

• Why gut diversity matters for digestion, immunity, and metabolism

• How the Diversity Jar trend makes this goal easy and fun

• An example of how we built ours—and ideas for creating your own

• Five Diversity Jar variations for different tastes and goals 

• Simple ways to use your jar every day for maximum benefits

just better.® Recipe of the Week: Crack the 30-Plants-a-Week Code with the Diversity Jar

Nutrition researchers have discovered something powerful about our gut health: the number of different plant foods we eat each week matters just as much as how much fiber we get. In fact, studies have shown that eating at least 30 different plant foods per week leads to a healthier, more diverse gut microbiome.

Here’s why it matters: Each plant food—whether it’s a fruit, vegetable, nut, seed, herb, or whole grain—contains unique fibers and polyphenols that feed different beneficial gut bacteria. A more diverse gut microbiome has been linked to improved digestion, immune function, reduced inflammation, balanced blood sugar levels, and enhanced mental focus.

But there’s a catch: most people fall short of this goal. Busy schedules, limited meal variety, and the habit of eating the same foods on repeat make it tough to reach 30 different plants in one week. 

Why Diversity in the Gut Matters

A thriving gut microbiome is like a bustling city—it needs many different “residents” to stay healthy and balanced. Each type of beneficial bacteria in your gut feeds on different fibers and plant compounds. When you eat a wide range of plant foods, you provide fuel for a larger variety of these helpful microbes.

The result? A more diverse microbiome that can:

• Support digestion and nutrient absorption so your body gets the most from everything you eat.

• Help regulate immune function by crowding out harmful bacteria and producing protective compounds.

• Produce short-chain fatty acids (SCFAs)—these are powerful little molecules linked to reduced inflammation, better blood sugar balance, and improved gut barrier function.

• Communicate with the brain and metabolism through a network of chemical signals that influence everything from mood to energy levels.

When we limit our diet to the same handful of foods, we also limit the diversity of our gut bacteria. That’s why eating 30 different plants per week has become a leading gut-health recommendation—it feeds a broad spectrum of microbes, making the entire gut ecosystem stronger and more resilient. 

The Diversity Jar: A Simple Solution to a Big Nutrition Goal

Enter the Diversity Jar! A fun, nutritionist-approved tool to help you reach your 30-plant goal each week. 

The concept is simple:

• Take several different plant-based ingredients (seeds, nuts, grains, and spices). 

• Mix all the ingredients together in one big jar.

• Sprinkle a few spoonfuls over your meals and snacks each day.

Suddenly, you’re adding multiple plant foods at once—without having to overhaul your menu. It’s simple, customizable, and surprisingly fun. No wonder it’s popping up on social media feeds and in gut-health circles everywhere. 🤩

Diversity Jar Recipe:
How We Made Ours with What We Had on Hand

To show you how approachable this is, we built our own Diversity Jar with what we had in the pantry:

• Rolled oats

• Wheat germ

• Flax meal

• Hemp hearts

• Chia seeds

• Almonds, walnuts, and cashews (chopped)

• Ceylon cinnamon

• Turmeric

• just better.® prebiotic fiber for extra gut health support

It took less than five minutes to stir everything together in a big jar. Now, a few spoonfuls a day adds fiber, plant diversity, and gut-health benefits to any meal—without a second thought. WooHoo! 😀

Diversity Jar Variations for Every Taste

The best part? There’s no single “right” way to make a Diversity Jar. Here are some ideas to keep things exciting:

Classic Gut-Health Jar

Everyday staples for fiber, healthy fats, and crunch: chia seeds, hemp hearts, ground flaxseeds, rolled oats, almonds, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, shredded coconut.

Omega-3 & Mineral-Rich Jar

A mix rich in plant-based omega-3s and essential minerals: hemp hearts, flaxseeds, chia seeds, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, quinoa flakes, sesame seeds, seaweed flakes.

Spiced-Up Jar

For a savory, antioxidant-packed twist, try chia seeds, hemp hearts, flaxseeds, pumpkin seeds, sesame seeds, cumin seeds, coriander seeds, black sesame seeds, turmeric, and chili flakes.

Sweet Sprinkle Jar

Perfect for yogurt bowls or oatmeal: chia seeds, hemp hearts, flaxseeds, oats, cinnamon, cacao nibs, shredded coconut, dried goji berries, almonds, pumpkin seeds.

High-Protein Jar

Great for anyone wanting a plant-protein bump: hemp hearts, pumpkin seeds, sunflower seeds, almonds, pistachios, dried edamame, flaxseeds, quinoa flakes, chia seeds, and cacao nibs. 

Each variation helps you rack up multiple plants per spoonful while keeping flavors and textures interesting. 

How to Eat 30 Plants a Week with Your Diversity Jar

Once your jar is ready, here are some easy ways to work it into your routine:

• Sprinkle on yogurt, oatmeal, or smoothie bowls for breakfast.

• Add to salads or soups for a satisfying crunch.

• Stir into muffin or pancake batter for extra nutrition.

• Toss over roasted veggies, grain bowls, or stir-fries before serving.

• Blend into smoothies for a nutrient-rich upgrade.

One spoonful a day can help you hit your 30-plant goal without even realizing it.

Why We Love the Diversity Jar for Gut Health

At just better.®, we love anything that makes gut health approachable and realistic—and the Diversity Jar does exactly that. It turns a goal that sounds overwhelming into something simple and sustainable.

You can:

• Customize it to your tastes.

• Make it once and use it all week.

• Boost your fiber and plant diversity in seconds.

And with just better.® prebiotic fiber added, you get even more gut health and immune support in every spoonful.

Ready to Try It?

Start with what you have in your pantry, mix up your own jar this week, and see how easy it is to hit 30 plants. It’s a win for your gut bacteria—and your taste buds, too. 

Tag us on social with your Diversity Jar creation @justbetterbrands! 

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