Gut health is all the rage across TikTok, Instagram and other social media platforms. Adding to the wellness craze is the buzz around diversity jars – a mix of almost 30 plant ingredients like nuts, seeds, herbs, spices, grains, and pulses. Gut health enthusiasts are sprinkling the fibrous mix onto their smoothies, soups, curries, and porridge. The idea is to add diversity to the gut microbiome and improve overall health.
Importance of gut health
Gut, often considered as the ‘second brain’, is silently shaping our wellness, thoughts, and immunity. Wellness experts are of the opinion that fixing the digestion or gut health can boost overall health. While all the social media conversations around gut health may seem like an overdose, research supports the gut’s connection with overall health.
Need to address gut health in modern times
Researchers at Harvard Medical School and Joslin Diabetes Center found major differences between gut microbiomes from ancient North American peoples and modern microbiomes. The study published in the reputed medical journal Nature, featuring the in-depth research, highlights how loss of gut microbial diversity over the years in modern populations played a role in the development of chronic diseases. The diet people ate in ancient times was much diverse than modern diets.
Our GI tract is home to trillions of microbes – a mix of bacteria, virus, fungi and protozoa, according to BMJ. The more diverse the gut microbiota is, the lesser the risk of getting autoimmune disease, heart conditions and other chronic diseases.
Adding a variety of foods add to the gut diversity, lowering risk of a range of physical and mental health conditions.
While many wellness trends raise awareness, others spread misinformation. Let’s understand from experts if this latest social media craze is actually healthy. Before trying any new diet, it is important to consult your dietitian to know about any possible health challenges one might face.
“Your gut microbes thrive on novelty. Every new plant-based food you add is like inviting a new guest to a buffet. The larger and more diverse the guest list, the stronger your gut ecosystem becomes,” says Sanchi Shetty, Nutrition expert and wellness coach.
Are diversity jars good for your health?
Shetty says diversity jars could bring unique fibres, polyphenols and antioxidants to the table and together, they form a buffet for your gut microbes, feeding different bacterial strains and encouraging diversity.
“Think of it as a scorecard for your gut. Each time you eat a new plant-based food — spinach, walnuts, cinnamon, or even fermented dosa batter — you add it to your weekly count. By the end of the week, the goal is to hit 30 or more,” says the expert.
When we say plants, it’s not restricted to veggies alone. It includes fruits-vegetables, legumes-whole grains, nuts and seeds, herbs, spices, teas and fermented foods.
“When we look at gut health, variety is key. Each plant has its own set of fibres and phytonutrients, and when you combine 25–30 of them, you’re feeding your gut bacteria a very wide spectrum of fuel. This helps build a healthier microbiome, which in turn improves digestion, immunity, and even energy levels. In short, more plant diversity means more microbial diversity — and that reflects in overall well-being,” says Dr Anirban Chattopadhyay, Senior Consultant, Critical Care Medicine, CMRI, Kolkata.
How exactly does diversity jar boost gut health
Makes gut microbiome stronger
Each plant you eat feeds a slightly different set of gut bacteria. The more variety you introduce, the more species thrive, making your microbiome stronger and more resilient. In simple terms, more plant diversity equals more microbial diversity, which means better balance and stability in your gut.
Prebiotic fibre boost
Not all fibres are the same. Soluble fiber, insoluble fibre, and resistant starch each act like distinct fuel for microbes. When these microbes ferment fibres, they produce short-chain fatty acids (SCFAs) such as butyrate, known for reducing inflammation and protecting colon health.
Improves digestion and boosts immunity
The diverse microbial population can help break down food more efficiently, addressing issues like bloating and constipation. Almost 70% of our immune system resides in the gut and a diverse microbiome could train our immune system better and prevent against infections and allergies.
Can this alone keep all gut health issues at bay?
No single food or practice can guarantee perfect gut health. A diversity jar can definitely support the system, but it won’t replace medical care. People with chronic gut conditions, for instance, will still need proper diagnosis and treatment. Think of it as a preventive or supportive measure, not a stand-alone cure, says Dr Chattopadhyay.
What are the other benefits of a diversity jar for health?
Beyond digestion, adding plant compounds to your diet can influence many aspects of health. “Regular intake can improve nutrient absorption, reduce inflammation, and even have a positive impact on metabolic health. It’s a simple way of making sure your daily diet is richer, without needing to plan too much,” says the expert.
Why is gut health diversity important, and how can different kinds of plants help boost it?
Our gut houses billions of microorganisms, and the balance between them is what determines how healthy the gut is. Different bacteria thrive on different fibres. If you keep eating the same two or three foods every day, you only feed a narrow set of microbes. By adding a variety of plants, you allow multiple groups of good bacteria to flourish. This microbial diversity is protective — it strengthens digestion, supports immunity, and reduces the risk of several diseases.