I’m a gut health coach – and these are the simple supermarket swaps everyone should make
A popular Australian health coach has revealed the simple supermarket swaps he believes can help support a healthier gut.
His personal swaps sparked thousands of comments from Australians also eager to overhaul their weekly grocery shop.
Charley O’Halloran, a Brisbane-based coach, broke down 10 everyday food swaps for better gut health – from ditching sugary probiotic drinks in favour of kefir to rethinking which oats end up in your breakfast bowl.
The respected educator believes many seemingly ‘healthy’ supermarket staples aren’t always the best choice for your digestive system.
One of his biggest recommendations is swapping Yakult for kefir.
While Yakult has long been marketed as a gut-friendly drink, Charley says kefir contains significantly more probiotics while also being lower in sugar.
He also added that a drizzle of honey can improve both the flavour and the survivability of the probiotics.
Another switch likely to surprise shoppers is replacing peanut butter with almond butter.
Brisbane-based functional health coach Charley O’Halloran (pictured), has revealed the simple supermarket swaps he believes can help support a healthier gut
A switch likely to surprise shoppers is replacing peanut butter with almond butter
Peanuts may contribute to gut irritation in sensitive people. Almonds, on the other hand, are naturally rich in vitamin E and magnesium.
For those grabbing a quick snack, he also recommended steering clear of many supermarket protein bars.
Instead, he suggests choosing more minimally processed options, such as Chief or Blue Dinosaur bars, as many traditional bars are packed with artificial sweeteners, additives and lower-quality protein sources.
‘Most protein bars are bombs for the gut,’ he said.
Sports drinks also made his list of products to reconsider.
Rather than reaching for brightly coloured electrolyte beverages loaded with sugar or artificial sweeteners, Charley urged his followers to buy 100 per cent orange juice or coconut water, both of which naturally contain potassium. Orange juice also provides a boost of vitamin C.
Even trendy milk alternatives weren’t spared, with him suggesting swapping barista-style oat milk for coconut milk.
He argued many commercial oat milks contain added emulsifiers and stabilisers to improve texture, alongside conventionally grown oats.
For those grabbing a quick snack, he recommends steering clear of many supermarket protein bars, and swapping your everyday Yakult for Kefir instead
Breakfast was an area where he believes shoppers can make easy improvements – especially with conventional quick oats.
He instead recommended organic or steel-cut oats.
Steel-cut or rolled varieties tend to have less impact on blood sugar than heavily processed instant oats, according to Charley.
When it comes to yoghurt, rather than automatically choosing products labelled specifically for gut health, he chooses plain whole milk yoghurt, saying it often contains fewer additives, less sugar, more fat-soluble vitamins and naturally occurring probiotics.
Rather than reaching for brightly coloured electrolyte beverages loaded with sugar or artificial sweeteners, Charley urged his followers to buy 100 per cent orange juice or coconut water, both of which naturally contain potassium
His other recommended swaps include choosing organic rice cakes instead of corn thins and nitrate-free organic bacon instead of regular bacon
‘Don’t be fooled by labels,’ he warned.
His other recommended swaps included choosing organic rice cakes instead of corn thins, nitrate-free organic bacon instead of regular bacon, and replacing margarine with butter or Mainland Buttersoft, which he says contains a shorter ingredient list based primarily on cream and salt.
‘Learn something new every day from you. Improving my gut health one Instagram post at a time,’ one woman said in response to his advice.
‘Do you know how satisfying it is when you post these kinds of posts and I’m already buying the better alternative?
‘It’s such a quiet brag that I’ve learned so much from great sources of knowledge like you,’ another wrote.
One follower recommended using the Supermarket Swap app to compare healthier grocery alternatives.
When it comes to yoghurt, rather than automatically choosing products labelled specifically for gut health, he chooses plain whole milk yoghurt, saying it often contains fewer additives, less sugar, more fat-soluble vitamins and naturally occurring probiotics
Breakfast was an area where he believes shoppers can make easy improvements – especially with conventional quick oats, and the type of butter you spread on your toast
‘Love oats but have been using the quick oats for years just out of habit from my mum and gosh they hurt my stomach. I wonder if rolled would be the same,’ one person queried.
‘Soak oats in boiling water before using. I soak overnight. Rinse before cooking,’ another advised.
‘Just started purchasing the Jalna Biodynamic yoghurt. I have it with blueberries, chopped banana and flaxseed, hemp and chia meal. Yummy and filling.’
While nutrition advice isn’t one-size-fits-all, Charley says making small supermarket swaps in favour of whole, minimally processed foods is one of the simplest ways to support better gut health.
