An Australian gut health expert recently divided the internet after revealing the supermarket staples he refuses to buy. Now, he has flipped the script, sharing the six foods that always make it into his trolley.
Dr Paul Froomes, a microbiome doctor and gastroenterologist with more than 53,000 Instagram followers, has built a loyal audience by cutting through confusing health claims and breaking down what actually supports gut health. After warning shoppers last week about so-called 'healthy' products that may be doing more harm than good, he has returned with a far more practical guide of staples he swears by for a healthier microbiome.
Organic Rolled Oats
At the top of his list are organic rolled oats, a breakfast staple many Australians already have in their pantry. 'Oats are one of the best sources of a prebiotic beta-glucan on the planet,' he explained in his video, which has now received over three million views and thousands of comments. He said this type of soluble fibre is fermented by gut bacteria into butyrate, a short-chain fatty acid that 'fuels the cells lining your colon' while also feeding beneficial strains like Bifidobacterium and Lactobacillus. 'They're cheap, simple and taste great… one of the most effective things you can do to enhance your microbiome every morning,' he added.
Extra Virgin Olive Oil
Next up is extra virgin olive oil, but not just any bottle on the shelf. 'Now not all olive oil is equal,' Dr Froomes said, urging shoppers to look for cold-pressed, early harvest varieties. 'That's where the real anti-inflammatory benefit comes in. It protects your gut lining instead of destroying it. Use it on everything.'
Grass-Fed Organic Steak
When it comes to protein, his pick was grass-fed organic steak, which may surprise some. According to the expert, the difference comes down to what the animal eats. 'Grass-fed steak has a completely different fatty acid profile to grain-fed - higher omega-3s… and lower omega-6 count,' he said. He explained that this matters because 'omega-6 drives inflammation, and inflammation drives gut damage', adding that the cow's diet actually changes your gut.
Organic Onions
Rounding out his savoury staples are organic onions, which he described as a powerful prebiotic food. 'Onions are packed with inulin and Fructooligosaccharides (FOS)… two of the most powerful prebiotics that exist,' he said, noting they feed beneficial gut bacteria directly. They also contain quercetin, an anti-inflammatory compound that supports the gut barrier. However, he did offer a word of caution for those who are fructose intolerant, as they would have to be more careful with onions.
Blueberries
His fifth must-have is a fruit often hailed as a superfood - blueberries. 'Blueberries are a polyphenol powerhouse,' he said. He pointed to their high levels of anthocyanins, which he claims act as 'direct fuel for beneficial gut flora', with studies showing they can increase microbial diversity, which is widely considered a key marker of gut health.
High-Percentage Dark Chocolate
And for those with a sweet tooth, he included high-percentage dark chocolate. 'The polyphenols in 80 or 90 per cent cacao dark chocolate are fermented by your gut bacteria into anti-inflammatory compounds,' he added. 'But it has to be 80 per cent or over… the moment you add sugar, you're feeding the wrong microbes.'
As with several items on his list, he recommended choosing organic where possible and washing thoroughly due to potential pesticide residues. His latest advice comes after he warned Australians against falling for clever supermarket marketing, particularly when it comes to products labelled 'probiotic', 'no sugar' or 'grass-fed'. Across both lists, Dr Froomes' message remains that understanding what's in your food matters far more than what's written on the front of the packet. And judging by the response to his videos, it's a message many shoppers are only just beginning to take seriously. 'This is so helpful!' said one shopper. 'Adding all of these to my weekly grocery list, but I wish steaks weren't so expensive at the moment,' another person wrote.
