Australian gut health expert Dr Paul Froomes has revealed the one budget supermarket food he eats every single day.
The Melbourne-based gastroenterologist and microbiome doctor, who has built a following by sharing evidence-based health advice, said organic rolled oats are one of the most powerful foods you can eat for your gut.
In a recent video, the co-founder of The Microbiome Clinic in Melbourne, explained that if he could recommend adding just one type of fibre to your diet, it would be beta-glucan.
The superfood is a soluble fibre naturally found in oats that he believes sits ‘right at the very top of the list’ for supporting a healthy microbiome.
‘If I could pick one fibre to add to your diet, this is the one, and it’s probably already in your kitchen,’ he said.
‘It’s a soluble fibre that’s found in oats, barley, some mushrooms, and a few seaweeds.’
A top supermarket favourite among many shoppers is Macro’s Organic Rolled Oats, available from Woolworths and Coles nationwide for just $3.20.
And for an even tastier treat, he said he soaks his oats overnight and tops them with organic kefir.
Australian gastroenterologist and microbiome doctor Dr Paul Froomes (pictured) has revealed the one budget supermarket food he eats every single day for a healthy – organic rolled oats
Unlike many other fibres, beta-glucan works by forming a gel inside the digestive tract, slowing the speed at which food leaves the stomach and changing how the body processes nutrients.
‘First, beta glucan forms a gel in your gut, and that gel slows gastric emptying, blunts your glucose response, and lowers LDL bad cholesterol,’ he added.
In practical terms, this means it may help people feel fuller for longer, reduce blood sugar spikes after meals and support healthier cholesterol levels overall.
According to Dr Froomes, the science behind these benefits is extensive.
‘Over 50 randomised trials back this up. It’s the reason why oats are allowed to legally carry a lowering cholesterol claim.’
But he believes one of beta-glucan’s greatest strengths is the way it feeds beneficial bacteria already living inside the gut.
He also explained that it’s the preferred food source for one particularly important species of bacteria called Faecalibacterium prausnitzii.
That bacterium produces butyrate, a short-chain fatty acid widely recognised for nourishing the cells lining the colon and helping maintain a healthy gut barrier.
He says oats are packed with beta-glucan, a soluble fibre that forms a gel in the gut, helping slow digestion and the way the body processes nutrients
‘No beta glucan, no butyrate, poor gut.’
In the popular clip, he also pointed to growing evidence that beta-glucan may play a role in supporting immune function as well.
‘Beta glucan also trains the immune cells in your gut wall, like natural killer cells and macrophages, and the evidence is strongest in cancer immunology studies.’
Research into the gut microbiome has increasingly highlighted the close relationship between gut bacteria, immune health and inflammation, although this area continues to evolve.
When it comes to how much to eat, Dr Froomes said the amount of beta-glucan consumed each day is important.
The latest recommendation follows another of Dr Froomes’ popular supermarket guides, in which he revealed the healthy foods he always buys – including extra virgin olive oil, organic onions, blueberries, grass-fed steak and dark chocolate
His consistent message remains that some of the best foods for your gut don’t need fancy packaging or a premium price tag
‘You probably want to get around three to five grams a day,’ and his own breakfast couldn’t be simpler.
‘Ideally, that is a bowl of organic oats soaked overnight, usually topped up with some organic kefir.
‘Of every prebiotic fibre I’ve studied, this is one I would put right at the very top of the list.’
The video quickly attracted hundreds of comments from followers, with many saying they were surprised such an inexpensive pantry staple offered so many health benefits.
‘I just googled how much oats I would need to eat to get 3-5g of beta glucan fibre. It said 1.5 – 2.5 large bowls,’ one follower wrote.
Others were keen to know what options existed for those avoiding gluten.
‘What is best gluten free alternative please?’ another asked.
A third shared their own positive experience after making oats part of their daily routine.
‘I’ve noticed eating oats in the morning calms my nervous system down too.’
The latest recommendation follows another of Dr Froomes’ popular supermarket guides, in which he revealed the healthy foods he always buys – including extra virgin olive oil, organic onions, blueberries, grass-fed steak and dark chocolate – while encouraging Australians to look past clever marketing claims and instead focus on ingredients backed by scientific evidence.
His consistent message remains that some of the best foods for your gut don’t need fancy packaging or a premium price tag.
