A Brisbane-based health coach has outlined a series of accessible supermarket food swaps aimed at improving gut health. Charley O'Halloran, a functional health coach, suggests that many common grocery items, often perceived as healthy, may not be optimal for digestive systems.
O'Halloran's recommendations include switching from popular probiotic drinks like Yakult to kefir, which he notes contains more probiotics and less sugar. He also suggests adding a drizzle of honey to kefir to enhance both flavor and probiotic survivability. For those choosing nut butters, he advises replacing peanut butter with almond butter, citing that peanuts can cause irritation for some individuals, while almonds are rich in vitamin E and magnesium.
When it comes to snacks, O'Halloran cautions against many supermarket protein bars, recommending instead less processed options such as Chief or Blue Dinosaur bars. He states that traditional bars often contain artificial sweeteners, additives, and lower-quality protein sources.
Sports drinks are also on his list of items to reconsider. He suggests opting for 100% orange juice or coconut water as alternatives, as they naturally contain potassium, with orange juice also providing vitamin C. O'Halloran also advises swapping commercial oat milk for coconut milk, arguing that many oat milks contain added emulsifiers and stabilizers, alongside conventionally grown oats.
For breakfast, O'Halloran recommends organic or steel-cut oats over conventional quick oats. He explains that steel-cut or rolled oats generally have a less significant impact on blood sugar levels compared to heavily processed instant varieties.
Regarding yogurt, he suggests choosing plain whole milk yogurt over products specifically marketed for gut health. He notes that plain yogurt often has fewer additives, less sugar, more fat-soluble vitamins, and naturally occurring probiotics. "Don't be fooled by labels," he warned.
Other suggested swaps include choosing organic rice cakes instead of corn thins, nitrate-free organic bacon over regular bacon, and replacing margarine with butter or Mainland Buttersoft, which he says has a simpler ingredient list primarily based on cream and salt.
O'Halloran's advice has resonated with many, sparking discussions and shared experiences among his followers online. Some users reported actively making similar changes and appreciating the educational content.
While acknowledging that nutrition advice can vary individually, O'Halloran emphasizes that incorporating small changes towards whole, minimally processed foods is a straightforward approach to supporting better gut health.