What Is the Viral ‘Diversity Jar’? [A Gut Health Explainer]

Lately, I’ve been feeling a bit blah. I’ve been feeling a bit bloated, a bit tired, and stuck in a major food rut. My meals have been on a constant rotation of the same five or six vegetables, and I knew my gut probably wasn’t thrilled about it.

Then, I started seeing the ‘Diversity Jar’ trend on social media. People were drawing little plants on a jar on their fridge, aiming to eat 30 different plants a week.

It seemed simple enough. No calorie counting, no weird restrictions just adding more variety. As someone who loves a good challenge, I was intrigued. Could a simple visual tracker really make a difference in how I felt? I decided to give it a try for one week. Here’s exactly what happened.

TL;DR:

• The ‘Diversity Jar’ trend challenges you to eat 30 different types of plants in a week to improve gut microbiome diversity.
• I tried this for seven days, tracking every unique plant from fruits and veggies to nuts, seeds, herbs, and spices.
• While initially challenging, it encouraged me to try new foods and be more creative with meals.
• By the end of the week, I noticed a surprising decrease in bloating and a slight increase in my energy levels.
• This is a flexible and fun way to focus on adding variety to your diet, rather than restricting it.

What Is the ‘Diversity Jar’ Trend, Anyway?

The idea is simple. You track every unique plant-based food you eat over the course of a week with the goal of hitting 30 or more. This isn’t just about fruits and vegetables. It includes a whole range of things:

• Vegetables
• Fruits
• Whole Grains (oats, quinoa, brown rice)
• Legumes (beans, lentils, chickpeas)
• Nuts and Seeds
• Herbs and Spices

The concept is rooted in solid science. A landmark study from the American Gut Project found that people who ate more than 30 different types of plants per week had a more diverse gut microbiome than those who ate 10 or fewer (McDonald et al., 2018). Why does that matter? A diverse microbiome is linked to better immune function, improved mood, and overall health.

• Semantic Keywords/Related Questions: what is the 30 plants a week challenge, how to increase gut microbiome diversity, benefits of eating a variety of plants.

My 7-Day Experiment: The Good, the Bad, and the Lentils

I didn’t use a physical jar; a simple note on my phone worked just fine. My goal was to hit 30 unique plants by day seven.

Days 1-3: The Reality Check

The first couple of days were an eye-opener. I realized just how monotonous my diet had become. By the end of day one, I had only eaten six different plants. It forced me to get creative immediately. Instead of just spinach in my smoothie, I added a handful of kale and some chia seeds. My usual lunch salad got an upgrade with chickpeas and sunflower seeds. It felt a bit like a scavenger hunt in my own kitchen.

• Struggling with bloating? You might find our [link to post on reducing bloat] helpful.

Days 4-7: Finding a Rhythm

By the middle of the week, I was in the groove. I was actively looking for ways to add one more plant to every meal. I threw some lentils into my pasta sauce, sprinkled fresh parsley and dill on my eggs, and bought a bag of mixed nuts for snacking. The biggest change was my grocery shopping. I intentionally bought a few vegetables I hadn’t used in months, like fennel and bell peppers of different colors (yes, different colored peppers can count as distinct varieties!).

According to experts at King’s College London, even small amounts of different plants count, so a sprinkle of herbs or a mix of seeds really does make a difference.

The Results: What I Actually Felt After a Week

By the end of day seven, I had hit 34 different plants. I was pretty proud of that. But the real question was: did I feel any different?

Honestly, I was surprised. The most noticeable change was a significant reduction in my usual afternoon bloating. My digestion just felt… calmer. I also felt a bit more energetic, which might have been from the wider range of nutrients I was getting. It wasn’t a dramatic, life-altering transformation, but it was a definite, positive shift in just one week.

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Is the ‘Diversity Jar’ Worth It? My Final Verdict

Absolutely. This trend is less of a rigid diet and more of a fun, mindful game. It shifts the focus from restriction to abundance, which is a much healthier mindset. It encourages you to explore the produce aisle and get creative in the kitchen.

While a week is too short to see long-term health changes, it was an incredible tool for breaking my dietary monotony and laying a foundation for better habits. I’m definitely going to keep aiming for variety in my weekly meals.

• Looking for inspiration? Check out some of our [link to our favorite high-fiber recipes].

FAQs About Plant Diversity

Ready to Try It Yourself?

This simple challenge was a powerful reminder that small changes can lead to noticeable results. It’s a fun, engaging way to take charge of your gut health.

Have you ever tried to track your plant diversity? What was your experience? Share your thoughts or questions in the comments below! If you found this helpful, pass it along to a friend and subscribe to our newsletter for more wellness tips and experiments.

Credible Sources:

• McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., Ackermann, G., … & Knight, R. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, 3(3), e00031-18. Retrieved from https://msystems.asm.org/content/3/3/e00031-18
• King’s College London. (n.d.). Gut Health. ZOE. Retrieved from https://joinzoe.com/learn/gut-health