I’m a gut health doctor – and these are the five ‘underrated’ supermarket foods you should eat every day

A leading Australian gut health expert has revealed the five everyday ingredients he believes could have a powerful impact on long-term health.

However, he warned that most people aren’t eating nearly enough of them.

Dr Paul Froomes, a gastroenterologist, microbiome doctor and co-founder of The Microbiome Clinic, regularly shares evidence-based gut health advice with his more than 75,000 Instagram followers.

Now, he has turned the spotlight on polyphenols, which are naturally occurring plant compounds that he says play an important role in supporting the gut microbiome.

‘Polyphenols are plant compounds that most people have never heard of, but you should care deeply about them,’ he explained in a video.

According to the gut health expert, the reason polyphenols are so important comes down to what happens after you eat them.

Rather than being fully broken down by the body, they travel to the colon where they are activated by gut bacteria.

‘Your gut microbiome is the main place where they get activated,’ he said.

‘When polyphenols reach your colon, your gut bacteria convert them into anti-inflammatory compounds.’

He explained that 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.

While polyphenols are found in a wide variety of plant foods, Paul highlighted five sources he believes stand above the rest.

Topping his list were blueberries, which are packed with antioxidant-rich plant compounds and have long been associated with a healthy diet.

Dark chocolate also made the cut, particularly varieties with a high cocoa content.

Green tea was another favourite, thanks to its abundance of polyphenols and reputation as one of the healthiest beverages in the world.

Paul also recommended extra virgin olive oil, a staple of the Mediterranean diet that has repeatedly been linked to better heart and metabolic health.

Rounding out the list were red onions and pomegranates, both of which contain significant amounts of polyphenols that can help feed beneficial gut bacteria.

‘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.

‘You can try pure cranberry juice for more polyphenos than blueberries,’ commented one of his followers.

Despite the simplicity of the list, he still believes many Australians are missing out on most of these food groups in their day-to-day lives.

‘I’d recommend trying to hit all five, just to make sure your microbiome isn’t missing a major input.’

The advice marks a notable contrast to a recent video in which he revealed the five supermarket foods he avoids when experiencing bloating.

At the time, he warned that foods often marketed as healthy – including garlic, inulin fibre and sugar alcohols – can worsen symptoms in people dealing with an inflamed or over-fermenting gut.

He stressed that gut health is highly individual and that foods considered beneficial in one situation may not be suitable in another.

His latest message, however, focuses on what many people may be missing from their diets rather than what they should remove.

And while polyphenols may not be the latest wellness buzzword dominating social media feeds, Paul believes they deserve far more attention.

‘Get them in you.’