Variety jars make it simple to incorporate more plant foods, fiber, and nutrients into your meals.
Consuming various plant-based foods is associated with better gut health, improved immunity, and reduced disease risk.
The endless ingredient possibilities allow you to customize variety jars for both sweet and savory dishes.
A variety jar is a homemade blend of shelf-stable ingredients such as grains, seeds, nuts, herbs, and spices that can be prepared once and stored for later use. Just sprinkle it onto your meals to increase plant variety, fiber, flavor, and nutrients.
Research indicates that consuming a diverse range of plant foods supports a healthier gut microbiome. One large study revealed that individuals who ate more than 30 different plants per week had higher gut microbial diversity compared to those who consume fewer than 10 varieties.
The ingredients in a variety jar can help you reach your goal of eating 30 different plants each week.
Increased microbial diversity is linked to enhanced digestion, improved immune function, and a lower risk of chronic diseases.
Many common ingredients in these jars are naturally high in fiber, which feeds gut microbes and helps regulate digestion.
The various types of fiber may support different gut microorganisms, making variety more beneficial than consuming only one high-fiber food repeatedly.
In addition to fiber, nuts and seeds contain minerals like magnesium and potassium as well as healthy fats such as omega-3s. Regular consumption of these has been linked to reduced risk of heart disease, diabetes, and some cancers.
Herbs and spices are rich in polyphenols, plant compounds that function as antioxidants and support beneficial gut bacteria.
The flexibility of a variety jar means there's no single recipe. You can tailor it to your taste preferences and the meals you frequently have.
- Seeds: flax, chia, hemp hearts, sunflower seeds, or pumpkin seeds
- Grains or flakes: rolled oats, quinoa flakes, or brown rice flakes
- Nuts: walnuts, pistachios, pecans, or chopped almonds
- 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, a savory variety jar could include ground flaxseed, pumpkin seeds, crushed pistachios, walnuts, turmeric, paprika, and a bit of black pepper for each serving to provide fiber, omega-3s, and anti-inflammatory spices. This blend can be sprinkled on soups, salads, grain bowls, avocado toast, stir-fries, or pasta dishes.
A sweet variety jar might include rolled oats, chia seeds, shredded coconut, walnuts, cinnamon, ginger powder, and freeze-dried blueberries—a mix perfect for oatmeal, yogurt, smoothies, peanut butter toast, pancakes, or waffles.
- Fiber tolerance: If you're not used to a high-fiber diet, adding too many fiber-rich foods can cause bloating or gas. Start with small amounts and gradually increase while drinking plenty of water.
- Allergies: Nuts and seeds are common allergens. If you have sensitivities, consider swapping in other options such as puffed quinoa, oats, or dried herbs.
- Calories: While a few sprinkles here and there is fine, adding several tablespoons to every meal can significantly increase calorie intake.