A leading Australian gut health expert has identified five everyday ingredients that he believes can have a powerful impact on long-term health. However, he warns that most people are not consuming nearly enough of them.
Who Is Dr Paul Froomes?
Dr Paul Froomes is a gastroenterologist, microbiome doctor, and co-founder of The Microbiome Clinic. He regularly shares evidence-based gut health advice with his more than 75,000 Instagram followers. Recently, he has focused on polyphenols—naturally occurring plant compounds that play an important role in supporting the gut microbiome.
Why Polyphenols Matter
According to Dr Froomes, polyphenols are plant compounds that most people have never heard of, but they should care deeply about them. The reason for their importance lies in what happens after consumption. Rather than being fully broken down by the body, polyphenols travel to the colon, where they are activated by gut bacteria.
"Your gut microbiome is the main place where they get activated," he explained. "When polyphenols reach your colon, your gut bacteria convert them into anti-inflammatory compounds." These compounds have been linked to a range of potential health benefits, including lower risks of heart disease, reduced metabolic dysfunction, and slower cognitive decline as we age.
The Top Five Sources
While polyphenols are found in a wide variety of plant foods, Dr Froomes highlighted five sources that stand above the rest:
- Blueberries: Packed with antioxidant-rich plant compounds that help feed beneficial gut bacteria.
- Dark chocolate: Particularly varieties with a high cocoa content.
- Green tea: Abundant in polyphenols and considered one of the healthiest beverages in the world.
- Extra virgin olive oil: A staple of the Mediterranean diet linked to better heart and metabolic health.
- Red onions and pomegranate: Both contain significant amounts of polyphenols that support a diverse and healthy microbiome.
"The five best sources for polyphenols are blueberries, dark chocolate, green tea, extra virgin olive oil, and things like red onions and pomegranate," he said. "Most people eat maybe one of these regularly. I'd push you to hit all five. If your microbiome isn't getting polyphenols, it's missing a major input."
Practical Advice
Despite the simplicity of the list, Dr Froomes believes many Australians are missing out on most of these food groups in their daily lives. He recommends trying to incorporate all five to ensure the microbiome receives essential inputs. One follower suggested pure cranberry juice as an alternative for more polyphenols than blueberries.
This advice contrasts with a previous video in which he revealed five supermarket foods to avoid when experiencing bloating. At that time, he warned that foods often marketed as healthy—including garlic, inulin fibre, and sugar alcohols—can worsen symptoms in people with an inflamed or over-fermenting gut. He stressed that gut health is highly individual and that beneficial foods in one situation may not be suitable in another.
His latest message focuses on what many people may be missing from their diets rather than what they should remove. While polyphenols may not be the latest wellness buzzword, Dr Froomes believes they deserve far more attention. "Get them in you," he urged.
