Diversity Jars for Gut Health

If you’ve been keeping an eye on holistic health trends lately, you may have heard the buzzword: “diversity jars.” No, they aren’t filled with different colored marbles. These are jars layered with a rainbow of foods—tiny treasures of flavor and nutrition that you can sprinkle onto salads, yogurt, soups, or even just snack on by the spoonful.

The idea is simple: our guts thrive on variety. The more different types of plant-based foods we eat, the more diverse and resilient our microbiome becomes. And when our gut microbes are happy, we are happier—mentally, physically, and even spiritually. (Science is finally catching up to what healers and grandmothers have known all along.)

But here’s the catch: many popular versions of these jars are loaded with nuts and seeds, which can be high in oxalates. If your watching your oxalate intake

I’ve created two low-oxalate friendly diversity jar recipes that still pack the crunch, flavor, and nourishment your body craves.

Recipe 1: Crunchy Chickpea Yogurt Sprinkle

Perfect for topping yogurt, oatmeal, or even blending into smoothies.

Ingredients:

• 1 cup roasted chickpeas (plain or lightly spiced)

• ¼ cup coconut flakes (unsweetened, lightly toasted)

• 2 tbsp pumpkin seeds (low oxalate, roasted)

• 2 tbsp hemp hearts

• 1 tbsp dried blueberries or currants

• Pinch of cinnamon or cardamom

Directions:

1. Mix everything in a clean jar.

2. Sprinkle onto yogurt or fruit in the morning.

3. Bask in the satisfaction of feeding both yourself and your microbes with love.

Recipe 2: Savory Salad Crunch Jar

This one adds color, flavor, and crunch to your greens without overloading on oxalates.

Ingredients:

• 1 cup roasted chickpeas (with garlic + smoked paprika)

• ½ cup freeze-dried peas or green beans

• ¼ cup toasted pumpkin seeds

• 2 tbsp sesame seeds (lightly toasted)

• 2 tbsp sun-dried tomatoes (chopped)

• 1 tsp dried oregano or thyme

Directions:

1. Toss together in a jar.

2. Sprinkle over salads, soups, or roasted veggies.

3. Chew slowly, imagining your gut microbes throwing a little party in your honor.

Why These Work

Each bite offers fiber, minerals, healthy fats, and most importantly, variety. Instead of eating the same “safe” food over and over, you’re introducing your body to new textures and flavors in a gentle, joyful way.

And honestly—don’t we all need more joy in our eating habits? Food doesn’t have to be complicated; sometimes it’s as simple as shaking a jar over your bowl and smiling at the crunch.

✨ Your gut is not just an organ—it’s a whole ecosystem, a living garden within you. The more love and variety you give it, the more energy, clarity, and resilience you’ll feel in your daily life. Try making a diversity jar this week and see how it feels to invite more color, crunch, and community (of microbes!) into your meals.