Typical serve 100–150 g cooked (palm-size). Beef & lamb ~26–40 g protein · 8–18 g fat · 0 g carb · ~200–300 kcal; chicken breast ~31 g protein · 4 g fat per 100 g.
Typical serve 1 cup veg (~150 g) or 1 medium fruit (~150 g). Non-starchy veg ~30 kcal · 5–8 g carb; fruit ~70 kcal · 15–20 g carb; starchy veg (potato, corn, peas) ~120 kcal · 25–30 g carb.
Typical serve 1 small can drained (~95 g) or a fillet (100–150 g). ~22–35 g protein · 1–15 g fat (salmon, mackerel and sardines higher) · 0 g carb · ~100–250 kcal.
Typical serve 1 cup (250 ml). Whole milk ~8 g protein · 9 g fat · 12 g carb · ~160 kcal; skim ~8 g protein · 0 g fat · 12 g carb · ~90 kcal.
Typical serve 2 eggs (~100 g). ~13 g protein · 11 g fat · ~1 g carb · ~150 kcal.
Typical serve 170–200 g tub. Plain natural ~10 g protein · 5–10 g fat · 8–12 g carb · ~130–160 kcal; plain Greek ~15–20 g protein. Flavoured adds ~15–20 g sugar.
Typical serve 30–40 g (matchbox). ~8–10 g protein · 10–14 g fat · <1 g carb · ~130–170 kcal.
Typical serve 1 cup cooked (~75 g dry). Pasta, rice & grains ~200–220 kcal · 43–45 g carb · 4–8 g protein; lentils & beans ~230 kcal · 40 g carb · 15–18 g protein.
Typical serve 1 tbsp. Oil, ghee & butter ~14 g fat · ~120 kcal (no protein/carb); nut butter & tahini ~95 kcal · 4 g protein · 8 g fat; vinegar, mustard & hot sauce ~0. Dressings & sweet sauces vary — check the label.
Typical serve 1 scoop (~30 g) or 1 bar. Powder ~22–25 g protein · 1–3 g fat · 2–5 g carb · ~120 kcal; biltong ~30 g serve ~16 g protein · ~90 kcal; bars vary widely — check the label.
Typical serve 1–2 tbsp (~30 g). ~10 kcal · 1–2 g carb · negligible protein and fat. Eaten for the live cultures, not the macros.
Typical serve 1 cup (250 ml). Bone broth ~6–9 g protein · ~45 kcal · 0–1 g carb; vegetable & tomato soups ~80–120 kcal · 12–20 g carb. Sodium varies a lot — check the label.
Typical serve 40–50 g. Rolled oats ~150 kcal · 27 g carb · 5 g protein; granola ~230 kcal · 30 g carb · 10 g fat; puffed & flaked cereals vary — check the sugar.
Typical serve 2 slices bread (~65 g). ~7 g protein · 1–2 g fat · 30–35 g carb · ~160–180 kcal. Flours ~100 kcal · 20 g carb per 30 g.
Typical serve 30 g. Nuts & seeds ~180 kcal · 15 g fat · 6 g protein; dried fruit ~90 kcal · 20 g carb; grains & flours ~110 kcal · 22 g carb; raw honey 1 tbsp ~65 kcal.
Typical serve 1 cup (250 ml), unsweetened. Almond ~30 kcal · 1 g protein; oat ~90 kcal · 16 g carb; coconut ~45 kcal · 4 g fat; soy ~90 kcal · 7 g protein. Sweetened versions add ~5–10 g sugar.
Typical serve 100 g. Firm tofu ~12–17 g protein · 8–10 g fat · 2–3 g carb · ~150 kcal; tempeh ~19 g protein · ~190 kcal.
Typical serve ~30 g (a small handful). Usually ~140–160 kcal · 15–20 g carb · 5–10 g fat — but these vary a lot; check the label.
Typical serve ~30 g (a few squares). Dark chocolate ~170 kcal · 12 g fat · 13 g carb; milk chocolate similar kcal with more sugar. Honey/maple 1 tbsp ~60 kcal; stevia & monk fruit ~0.
Fluoride toothpaste is endorsed by dental and public-health bodies for preventing tooth decay. This list tiers towards fluoride-free and low-additive options for people who choose to avoid it or who already get fluoride elsewhere — it's a preference, not a safety warning. If you're at high decay risk, talk to your dentist before switching.
Typical serve 250–330 ml. Kombucha ~30 kcal · 5–8 g sugar; fruit juice ~110 kcal · 26 g sugar; soft drink ~110 kcal · 27 g sugar; herbal tea & sparkling water ~0.
Every infant formula sold in Australia must meet the Food Standards Code (Standard 2.9.1) — they are nutritionally complete and safe. The vegetable oils in them are added on purpose to match the fatty-acid profile of breast milk, not as fillers. The organic formulas below use different oil and milk sources; the conventional ones are a "trade up when you can", not a red flag. Fed is best.
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In Australia, "Free Range" can legally mean up to 10,000 hens per hectare. Here is how to shop for peak micronutrients and pastured animal welfare.
Standard: Certified Organic ACO/BFA feed (strictly chemical, glyphosate & GMO-free). Mobile coops rotated regularly on pasture.
Standard: Low stocking density (≤1,500 hens/ha vs 10,000 legal limit). Hens forage naturally on grass & bugs.
Standard: High density (1 hen per m² outdoors). Industrial sheds where many hens rarely venture outdoors.
Standard: No outdoor access or severe cage confinement.
Find verified local farmers markets, craft organic butchers, and specialty wholefood grocers in QLD / Australia.
Independent growers, family farms, farmers markets, small organic shops and produce-box deliveries around Australia. Choose your state:
Queensland
Brisbane
South East Queensland
Sunshine Coast
Noosa
- Noosa Farmers Market Market
FNQ & Townsville
Outback QLD
Few dedicated suppliers. Look for small market gardens, community agriculture initiatives, farm-gate fruit and independent grocers.
New South Wales
Sydney
North-West & Western Sydney
Central Coast
Northern NSW
Central West NSW
South Coast
Far South Coast
Australian Capital Territory
Canberra & surrounds
- Doorstep Organics
- Five Serves Produce
- Capital Region Farmers Market Market
- Southside Farmers Market Market
- Bungendore Farmers Market (NSW) Market
- Organic Energy Canberra
- Mountain Creek Wholefoods
- Canberra Food Co-op
- Choku Bai Jo
- Southern Harvest
- Rita's Farm
- Joy Wholefoods
- Greenhill Organic Meat (also supplies veg)
- ARC Organics
- Alpha Fresh
- Harris Farm
Victoria
Melbourne
West of Melbourne
- Woodend Markets Market
- Gisborne Markets Market
- Riddells Creek Markets Market
Mornington Peninsula
Yarra Valley & Dandenongs
Grampians
The Murray
Gippsland
Regional
- Bendigo Farmers Market Market
- Ballarat Farmers Market Market
- Mansfield Farmers Market Market
Tasmania
Hobart
Launceston
South
Midlands
Freycinet
South Australia
Adelaide & Hills
Barossa & Clare Valleys
Fleurieu Peninsula
Limestone Coast
Eyre Peninsula
Flinders Ranges
Kangaroo Island
Western Australia
Perth
Armadale & Hills
Mandurah
Margaret River
Esperance
Karratha & Geraldton
Mostly served by regional deliveries from larger suppliers such as Perth Organics.
Northern Territory
Darwin
Barkly
Uluru
Limited options. Independent grocers such as IGA, with some produce shipped from Darwin.
✱ covers or delivers to a broad area. Names link to a web search so you can find each supplier's current details.
List compiled by @thegutproject and shared here with credit. These suppliers haven't been individually reviewed for this directory, and inclusion doesn't mean everything they sell is organic or spray-free, so ask them how they grow. Know a great local supplier? Let us know.
🧬 How Food Quality May Affect Your Physiology
General education, not medical advice. Where a mechanism is still debated it's phrased as "may" or "linked to" on purpose. Named studies: emulsifier / gut-mucus work by Chassaing et al. (2015); dye / hyperactivity from the Southampton study (McCann et al., 2007); calcium propionate behaviour from Dengate & Ruben (2002).
✓ WHY TIER 1 & 2 (CLEAN) IS GOOD FOR YOUR BODY:
- Lower Pesticide Load: Certified organic and biodynamic foods sharply reduce glyphosate and synthetic-pesticide residues. Some research links these residues to changes in the gut microbiome, so choosing organic lowers that exposure.
- Optimises Hormones & Fertility: Pasture-raised eggs, grass-finished meats, and clean body care avoid xeno-oestrogens (synthetic chemicals that mimic oestrogen), which may help keep thyroid and sex hormones balanced.
- Boosts Cellular Energy & Brain Health: Rich in bioavailable fat-soluble vitamins (A, D3, E, K2), healthy Omega-3 fatty acids, and antioxidants that fuel mitochondria and lower systemic brain fog.
- Reduces Toxic Liver Burden: Natural ingredients mean your liver spends less energy filtering out synthetic preservatives, artificial dyes, and petroleum additives.
✕ WHY WE FLAG REFINED OILS, ADDITIVES & FEEDLOT PRODUCTS:
- Refined Omega-6 Oils: Industrial seed oils (canola, soybean, sunflower) are extracted with heat and solvents (hexane) and can carry oxidation products. Diets very high in refined omega-6 are associated with higher inflammatory markers in some studies.
- Certain Emulsifiers & Preservatives: Polysorbate-80 and carboxymethylcellulose (466) thinned the protective gut-mucus layer in animal studies. Calcium propionate (282), a common bread preservative, has been linked to irritability and disturbed sleep in some children in a small Australian trial.
- Some Artificial Dyes: Tartrazine (102), sunset yellow (110) and allura red (129) were linked to increased hyperactivity in children in the Southampton study — the reason the EU requires a warning label. Sensitivity varies a lot between individuals.
- Feedlot vs Pasture: Grain-fed feedlot meat and cage eggs tend to have a higher omega-6 : omega-3 ratio and fewer fat-soluble vitamins than pasture-raised. (Antibiotic residues are controlled by mandatory withholding periods — this is about fat quality, not drug residue.)
🛒 Sourcing Tiers at a Glance
Farmers markets (Northey St), direct farm gates, organic craft butchers (Eumundi, Rode Rd, Sherwood Rd), ACO outlets.
Flannerys, Market Organics, WholeLife Pharmacy, The Source Bulk Foods & supermarket organic lines (Macro / Coles Organic).
Fine to use, better options exist — high-oleic sunflower oils, "natural" skincare with phenoxyethanol, pasteurised pickles, conventional (non-organic) wholefoods, standard infant formula.
Solvent-extracted seed oils (canola/soybean), ultra-processed foods, battery-cage eggs, feedlot grain-finished meat, synthetic dyes, SLS, parabens, artificial sweeteners.
Chosen for the three jobs that matter in gut repair: seal the lining, rebuild the microbiome, restore digestion. General education, not a prescription — set doses and combinations with your practitioner, especially if pregnant, breastfeeding, or on medication. "Where to get" lists Australian options; some are practitioner-only and need a referral. Brand names are examples, not endorsements.
What it does: The main fuel for the cells lining the small intestine; supports the tight junctions between them ("leaky gut").
When to use: An active lining-repair phase, straight after a course of antibiotics, or for endurance athletes with gut symptoms.
Where to get: Health food stores, iHerb, pharmacies — plain unflavoured powder (Nutra Organics, NOW, Bulk Nutrients).
Care: Can feel stimulating — start low with anxiety or bipolar, avoid in advanced liver disease.
What it does: A chelated form of zinc that clings to and stabilises damaged stomach and gut lining; used alongside H. pylori and NSAID-gut treatment.
When to use: Gastritis, reflux, ulcers, or general upper-gut lining repair.
Where to get: iHerb (Doctor's Best, PepZin GI), health stores, practitioner brands (Metagenics, Bioceuticals).
Care: Don't run alongside other high-dose zinc for months — it depletes copper.
What it does: A probiotic yeast that antibiotics can't kill. Strongest evidence of any probiotic for antibiotic-associated and traveller's diarrhoea, and preventing C. difficile.
When to use: Start on day one of any antibiotic course; travel; sudden loose stools.
Where to get: Pharmacies and health stores (Blackmores Travel Bug, Life-Space, Bioceuticals SB Floractiv).
Care: Avoid with a central venous line or severe immune suppression.
What it does: Hardy spores that survive stomach acid, help restore microbial diversity and lower the endotoxin load crossing the gut wall.
When to use: Dysbiosis, rebuilding after antibiotics, low diversity on a stool test.
Where to get: Health stores and online (Activated Probiotics Biome Daily, MegaSporeBiotic, Just Thrive).
Care: Expect some bloating for the first week or two. Caution if immunocompromised.
What it does: Foundational multi-strain cover for barrier support, immune tone and regularity.
When to use: General maintenance, after gastro, IBS (choose by strain).
Where to get: Supermarkets and pharmacies (Life-Space, Inner Health, Activated Probiotics). Fridge lines are freshest.
Care: Can worsen bloating in SIBO; histamine-sensitive people may react to some Lactobacillus strains.
What it does: A gentle soluble fibre that normalises transit both ways (constipation and diarrhoea) and feeds butyrate-producing bacteria. Usually tolerated even in SIBO.
When to use: Irregularity, low fibre intake, or feeding the microbiome once bloating has settled.
Where to get: Health stores and online — often sold as "Sunfiber" (Bioceuticals, Nutra Organics).
Care: Ramp up slowly or you'll get gas.
What it does: Delivers the short-chain fatty acid butyrate further down the gut — direct fuel for colon cells, plus barrier and anti-inflammatory effects.
When to use: Post-antibiotic, low-fibre stretches, IBD-adjacent inflammation, while rebuilding fibre tolerance.
Where to get: Practitioner dispensaries and online (ProButyrate, BodyBio, Tesseract).
Care: Fishy or rancid-tasting burps; otherwise well tolerated.
What it does: Broad-spectrum protease, lipase and amylase to reduce maldigestion and the gas that comes with it.
When to use: Bloating after meals, ageing, low pancreatic output, large or rich meals.
Where to get: Pharmacies and health stores (Nutra Organics, Herbs of Gold, Metagenics).
Care: Stop if you get epigastric burning; caution with active gastritis or ulcer.
What it does: Tops up low stomach acid — improves protein and mineral digestion and acts as a first barrier to swallowed microbes.
When to use: Suspected low stomach acid — undigested food, reflux that worsens on antacids, low ferritin or B12, long PPI history.
Where to get: Health stores and iHerb (Thorne, Designs for Health, Nutrition Care).
Care: Never with NSAIDs, corticosteroids or an active ulcer. Stop and cut the dose at any warmth or burning.
What it does: Relaxes gut smooth muscle — one of the best-evidenced options for IBS cramping and bloating.
When to use: IBS pain, spasm and urgency, in short courses.
Where to get: Pharmacies (Mintec) and health stores (Metagenics, Nature's Way).
Care: Can cause heartburn — the enteric coating matters. Avoid with significant reflux or hiatus hernia.
A typical order of operations: calm and reduce the load first, then restore digestion (acid, enzymes, bile), then seal the lining (glutamine, zinc-carnosine), and reintroduce fermentable prebiotic fibre last, once bloating has settled.
About the curator
Alex Tsartoglou, Integrated Health Practitioner — certified as a Holistic Lifestyle Coach Level 1 (HLC1) through the CHEK Institute and currently completing Integrated Movement Science Level 1 (IMS1) towards CHEK Practitioner Level 1.
This directory reflects a holistic-health approach and is general education — not personalised advice, a diagnosis, or a treatment plan. If you're pregnant or breastfeeding, managing a diagnosed condition, or taking medication, get guidance matched to your situation before changing anything, from a practitioner who knows your full history.
Get in touch with Alex for 1:1 holistic lifestyle coaching — call or text 0413 966 710 or email alex.tsartoglou@gmail.com.
Verify a CHEK professional's standing independently through the CHEK Institute — chekconnect.com or chekinstitute.com.
Follow on Instagram — @beyondhealththerapy · @alextsartoglou
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