{"id":603757,"date":"2026-08-25T03:26:24","date_gmt":"2026-08-25T03:26:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/603757\/"},"modified":"2026-08-25T03:26:24","modified_gmt":"2026-08-25T03:26:24","slug":"legumes-fermented-foods-greek-yoghurt-vegetables-the-healthy-foods-a-gut-specialist-buys-at-the-supermarket-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/603757\/","title":{"rendered":"Legumes, fermented foods, Greek yoghurt, vegetables: The healthy foods a gut specialist buys at the supermarket"},"content":{"rendered":"

Save<\/p>\n

You have reached your maximum number of saved items.<\/p>\n

Remove items from your saved list<\/a> to add more.<\/p>\n

AAA<\/p>\n

Professor Felice Jacka beams as we hit the rolled oat section of Woolworths. \u201cHere it is, the gut health epicentre of the supermarket,\u201d she declares. <\/p>\n

The world-recognised director of the Food and Mood Centre at Deakin University says whole grains such as oats, barley and rye are the best foods you can eat for a healthy gut. <\/p>\n

She yanks a packet of unstabilised (raw, untreated) oats off the shelf. \u201cThese are the least processed; that\u2019s what you want. I put yoghurt on mine for breakfast, maybe honey, and berries. Delicious.\u201d<\/p>\n

We begin our three-hour fact-finding tour of Woolies Bellarine Village, in Geelong, with a chat near the trolley bay about why we should care about our gut.<\/p>\n

\u2018Eat lots of plants, avoid ultra-processed food, seek out whole grains, legumes and especially eat fermented food.\u2019<\/p>\n

Professor Felice Jacka, gut expert<\/p>\n

The digestive system is increasingly viewed as the body\u2019s health control centre. Around 70 per cent of our immune cells live in the gut, giving it a massive impact on our physical health.<\/p>\n

Jacka\u2019s landmark research shows that our gut bacteria \u2013 collectively known as the microbiome \u2013 also act as a crucial bridge between the food we eat and how our brain functions.<\/p>\n

The best recipes from Australia’s leading chefs straight to your inbox.<\/p>\n

Sign up<\/a><\/p>\n

Improving our diet can therefore help alleviate clinical depression and other mental disorders, alongside protecting against conditions like cardiovascular disease and cancer.<\/p>\n

\"ProfessorProfessor Jacka recommends we more fermented food, such as kimchi, for better gut health.Getty Images<\/p>\n

\u201cThe food we eat is critical to our microbiome and the molecules it produces. These impact our gene expression, metabolic health, stress response system, and particularly our immune system. They affect virtually every aspect of our physical health, as well as mental and brain health,\u201d she says.<\/p>\n

While the exact science is complicated, what we need to do for a healthy gut is super simple, Jacka says.<\/p>\n

\u201cEat lots of different types of plants, avoid ultra-processed food, seek out whole grains and legumes, and especially eat fermented food.\u201d<\/p>\n

We cover a lot of ground between the leek display at the supermarket\u2019s entrance and the freezer cabinet containing her favourite Mr Chen\u2019s vegetable gyoza at the end: from the fact that \u201cthe industrialised food system is the leading cause of illness and death globally\u201d, to her view that two-minute noodles \u201cshould be banned\u201d.<\/p>\n

This is what Jacka, recent recipient of a UNESCO award for her nutrition and brain health research, puts in her supermarket basket. Along with a few things she never would.<\/p>\n

\"ProfessorProfessor Felice Jacka stocks up on healthy snacks.Eddie JimSnacks<\/p>\n

We start our gut-boosting tour of the supermarket in the health food section. Aware that these shelves can be crammed with junk food masquerading as nourishment, I am surprised when she pulls out numerous snacky treats. <\/p>\n

Her crucial rule of thumb is to avoid any products with emulsifiers. These are often listed on nutrition labels as stabilisers, thickeners, Xanthan gum or guar gum. <\/p>\n

\u201cI never buy anything with emulsifiers in them,\u201d she says. \u201cThey are bad for the mucus lining of the gut and therefore disruptive to gut health.\u201d <\/p>\n

Gravitating towards products with whole grains and nuts, her preferred snacks are: Smooshed Dark Cacao Protein Balls, Wallaby Original Bites (made with nuts, seeds and grains), Munchme nut and seed clusters, Orgran Quinoa and Buckwheat Crispibread crackers and Ceres Organic Brown Rice Cakes.<\/p>\n

\"AA glimpse into Professor Felice Jacka\u2019s shopping basket, loaded with vegetables and snacks.Eddie JimVegetables<\/p>\n

We wheel our way into the veg section. All types of plants are a boon to gut health because they are loaded with fibre and polyphenols, excellent sources of \u201cfood\u201d for gut bacteria. <\/p>\n

But Jacka hones in on three main types:<\/p>\n

Cruciferous vegetables: Broccoli, broccolini and cabbage contain fibres and compounds that strengthen the gut lining, reduce inflammation, and protect against cancer. Having had breast cancer twice, she always includes these in her diet.Leafy greens: Spinach, lettuce and silverbeet contain a sugar (sulfoquinovose) that fuels good microbes, and are rich in magnesium and other health-essential compounds such as polyphenols.Alliums: Garlic, onions, and leeks are packed with fructans, a prebiotic fibre that ferments in the gut and feeds good bacteria while keeping \u201cbad\u201d bacteria from taking over. \u201cSome people struggle with alliums, but the emerging evidence suggests that improving the function of your microbiome can help with digestion of these forms of fibre,\u201d she says.Related\"Warm<\/a>Yoghurt<\/p>\n

Anyone serious about gut health should eat at least one type of fermented food every day, and yoghurt is a good place to start, says Jacka. <\/p>\n

She recommends full-fat Greek yoghurt<\/a>, after scanning the label to check that it contains live cultures.<\/p>\n

Yoghurt is made by fermenting milk with cultures of beneficial bacteria. These live bacteria, known as probiotics, help balance the gut microbiome and make it easier for us to absorb nutrients.<\/p>\n

Why Greek? Because Greek yoghurt usually contains fewer carbs and sugar than regular yoghurt because of the way it is processed. Stay away from the added sugars in flavoured yoghurts, Jacka says, and add your own toppings such as berries (\u201cI love frozen, organic berries\u201d).<\/p>\n

\"NotNot many people realise tempeh is a fermented food and the professor eats it regularly.Eddie JimKefir, kombucha and other fermented foods<\/p>\n

Sponsored by the letter \u201ck\u201d, the roll call of fermented foods containing precious probiotics (live bacteria) includes kimchi<\/a>, kefir and kombucha, along with sauerkraut<\/a>, sourdough<\/a>, tempeh<\/a> and miso<\/a>.<\/p>\n

If yoghurt is an entry-level fermented food, kefir \u2013 a thinner, drinkable version \u2013 is the next step-up because it contains a much more diverse array of bacteria. While yoghurt typically contains two to six bacterial strains, kefir offers anywhere from 30 to 50.<\/p>\n

Jacka recommends looking for plain, unflavoured kefirs, pointing out options like Rokeby Farms Whole Milk Kefir in the dairy aisle.<\/p>\n

Kombucha is another fermented option that\u2019s easy for families to target, Jacka says. She highlights the Remedy brand: \u201cIt\u2019s sometimes got added stevia, which I don\u2019t love the taste of, but if it gets your kids into something fermented instead of sweet, fizzy drinks, that\u2019s fantastic.\u201d<\/p>\n

Related Article\"Cheddar<\/a><\/p>\n

The cake of fermented soybeans \u2013 otherwise known as tempeh \u2013 is also on the probiotics A-list. \u201cNot many people realise tempeh is a fermented food,\u201d Jacka says. \u201cI cook with it all the time. It\u2019s a great meat replacement, high in protein.\u201d<\/p>\n

\"Weet-Bix:Weet-Bix: Jacka is a fan.iStockWhole grains<\/p>\n

\u201cIn 30 years of research, whole grains come up again and again as having the strongest correlation to better health outcomes \u2013 both physical and mental,\u201d Jacka says. <\/p>\n

This is because they are packed with gut-bacteria-friendly fibre. Top grains to aim for include oats, barley, rye, spelt and quinoa. Oats in particular are cheap and easy to make into a quick daily breakfast \u2013 either as porridge or served raw with a dollop of yoghurt or kefir.<\/p>\n

She is also a fan of the Aussie cereal hero, Weet-Bix, especially types with added whole grains. <\/p>\n

When it comes to bread, she pounces on a brand lurking on the lower shelves: Edwards Sourdough, which comes in rye and spelt varieties.<\/p>\n

\"EnjoyEnjoy chickpeas in hummus like Katrina Meynink\u2019s preserved lemon hummus with cumin and sumac roasted chickpeas. Katrina MeyninkLegumes<\/p>\n

Jacka is genuinely pumped when we reach the dull display of dried legumes. While I imagine many shoppers pass the no-frills packets of split peas, mung beans and soup mix without a second glance, she grabs the green lentils with glee.<\/p>\n

\u201cLentils are the best gut food ever. Soak them, cook them, then put them in soup, in a pasta sauce \u2013 any food you cook.\u201d<\/p>\n

Chickpeas are another star legume. \u201cBuy them tinned, dried or made into a hummus.<\/a>\u201d <\/p>\n

Like whole grains, legumes are packed with fibre that gut bacteria happily ferment to produce short-chain fatty acids \u2013 compounds that reduce inflammation and boost bowel regularity.<\/p>\n

\"WeWe should be eating olive oil every day, says Jacka.Extra virgin olive oil<\/p>\n

Extra virgin olive oil is \u201clike medicine\u201d, Jacka says, and we should ideally consume about 60ml of it every day. \u201cFor me, it has to be Australian \u2013 because I know it\u2019s made in a way that protects the polyphenols, which are key for gut microbes.\u201d<\/p>\n

\"Two-minuteTwo-minute noodles contain too much salt and not enough nutrients.iStockProfessor Felice Jacka\u2019s no-go list<\/p>\n

Ultra-processed foods<\/p>\n

Ultra-processed foods<\/a> are industrially manufactured products loaded with additives, preservatives and artificial colours. At the top of her \u201cnever put in the trolley\u201d list are processed meats \u2013 like ham and bacon \u2013 and sugary drinks.<\/p>\n

\u201cAvoid food with ingredients you can\u2019t pronounce. Focus on whole, real foods: they can be tinned, frozen or dried; often they\u2019re cheaper.\u201d<\/p>\n

Sugary cereals <\/p>\n

Nutri-Grain, Coco Pops and Froot Loops are like eating lollies, says Jacka. \u201cDon\u2019t touch them.\u201d<\/p>\n

Nutella<\/p>\n

\u201cThe amount of sugar makes it a no-go for me.\u201d<\/p>\n

Two-minute noodles<\/p>\n

\u201cThey are not food. There\u2019s no nutritional value and way too much salt.\u201d<\/p>\n

White bread<\/p>\n

\u201cJust no. Bread is one of the most common items in households and the quality of it really matters. Buy bread with whole grains that don\u2019t have emulsifiers. Even a small shift in the quality of your daily bread can really make a difference to your health.\u201d<\/p>\n

Related Article\"Eating<\/a>Related Article\"They're<\/a>Related\"Creamy<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Save You have reached your maximum number of saved items. Remove items from your saved list to add…\n","protected":false},"author":2,"featured_media":603652,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":["post-603757","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-ie","tag-ireland","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/603757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=603757"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/603757\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/603652"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=603757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=603757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=603757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}