The Importance of Gut Health for Children: 6 Tips For Boosting Your Kids Gut Health

Written By Kate Shore

Written by Kate Shore - 10th August, 2023

Gut Health is a hot topic at the moment, and my clinic is certainly no exception. Not a clinic day passes when I don’t educate parents on the connection between symptoms and gut health, or review microbiome test results to find imbalances, recurrent worms, parasites, or signs of poor digestion. And when it comes to a healthy gut the bacteria or microbiome is key!

In this article, we will explore why good gut health is key for children's overall well-being and discuss practical steps parents can take to nurture a healthy gut microbiota in their little ones.

A white woman with red hair throws a laughing boy with curly brown hair into the air.

Why is gut health so important?

The impact of a healthy gut environment should not be underestimated in children. The human gut is home to trillions of bacteria and other microorganisms collectively known as the gut microbiota. This intricate ecosystem plays a crucial role in various aspects of children's health, including digestion, nutrient absorption, immune system development, and even cognitive function and mood. Here’s why:

Optimal Digestion and Nutrient Absorption

Every sandwich, apple, or chicken nugget your child eats gets broken down into energy and nutrients by the digestive system. A well-functioning gut microbiota helps in efficient breakdown and absorption, ensuring that children receive the maximum benefit from the food they consume. The microbiota assists in breaking down complex carbohydrates, proteins, and fats that are otherwise challenging for the digestive system to process. This breakdown not only facilitates digestion but also produces essential nutrients, such as vitamins B and K, which are absorbed into the bloodstream. The healthier our gut, the more easily your child's body can absorb key nutrients required for growth and development.

Strengthening the Immune System

The gut microbiota plays a role in the development and regulation of the immune system, particularly during childhood when immune function is still maturing. A diverse and balanced gut microbiota helps modulate immune responses, ensuring the immune system reacts appropriately to pathogens while maintaining tolerance to harmless substances.

Research suggests that a disrupted gut microbiota - that is, an imbalance of beneficial and harmful bacteria - can lead to immune dysregulation and increase the risk of allergic conditions, autoimmune disorders, and recurrent infections. In contrast, a healthy gut microbiota promotes a robust immune response, reducing the likelihood of these health complications.

Mental Health and Cognitive Function

The gut-brain axis is the connection between the gut and the brain, consisting of nerves, chemical signals and hormones. Via this bidirectional highway, the gut microbiota hugely influences brain development, behavior, and even cognitive function in children.

The gut bacteria produces and interacts with various neurotransmitters, including serotonin, dopamine, and gamma-aminobutyric acid (GABA), which play crucial roles in regulating mood, emotions, and cognitive processes. Imbalances in gut microbiota composition have been associated with mental health outcomes such as anxiety, depression, and attention deficit hyperactivity disorder (ADHD).

Signs your child’s microbiome needs some support

It’s common for children’s gut and bowel habits to fluctuate, depending on diet, their stress levels and lifestyle, but changes in bowel habits can be a sign that their gut needs a little love. Instances where your symptoms can be a sign that more help is needed are:

  • if they have digestive issues like diarrhea, constipation (or not having a bowel motion every day), tummy pains, recurrent gastro, bloating, or worms.

  • recurrent colds or poor immune function

  • a restricted diet or fussy eating

  • a history of taking antibiotics

  • if they struggle with anxiety, low mood, learning difficulties or other nervous system symptoms

  • a family history of autoimmune conditions or allergies, or your child has allergies such as eczema, hayfever, asthma, or food allergies.

How to improve gut health

Good gut health starts at home with food, and it’s not complicated - here are 6 tips to get you started!

1. Eat bacteria

Believe it or not, not all bacteria are bad! In fact, many types of bacteria are beneficial for gut health. Encourage your child to consume foods rich in probiotics, which are live microorganisms that provide various health benefits. Yogurt, kefir, sauerkraut, kimchi, and other fermented foods are excellent sources of probiotics. These friendly bacteria help maintain a balanced gut environment, support digestion, and bolster the immune system.

Probiotics can also be helpful to support the diversity of gut bacteria and improve gut symptoms, however when it comes to probiotics a generalist approach is not particularly helpful. It is important to consider with probiotics that the species and strain of bacteria matter and different bacteria are indicated in different situations. It is always best to consult a practitioner to ensure that any supplement is best suited to your needs.

2. Feed the good bacteria you’ve already got

Fibre. Fibre. Fibre.

Fibre is a superhero when it comes to gut health! Good bacteria need food, and they thrive off fibre from whole foods: think vegetables, fruits, legumes, grains. Fibre from whole foods also provides an arrange of antioxidants and nutrients, helps kids feel full, and encourages regular bowel motions.

3. Limit processed foods

Highly processed foods often contain artificial additives, excessive sugar, unhealthy fats, and limited nutritional value. These can disrupt the delicate balance of the gut microbiome, leading to issues like inflammation and reduced diversity of gut bacteria. Opt for whole foods such as fruits, vegetables, whole grains, lean proteins, and nuts, which provide essential nutrients while promoting a healthier gut.

4. Avoid non-essential antibiotics

While antibiotics are vital for treating bacterial infections, overusing them can have detrimental effects on gut health. Antibiotics not only target harmful bacteria but also wipe out beneficial ones, disrupting the gut's natural balance. Whenever possible, consult your child's healthcare provider before using antibiotics and ensure that they are truly necessary, not in viral infections. Many colds, flu, and ear and sinus infections can be supported naturally through diet or herbal interventions.

5. Get dirty

Allowing your child to play outdoors, get their hands dirty, and interact with nature may have a positive impact on their gut health. In fact, research shows that environmental exposures including pets have a positive effect of reducing food allergies and asthma.

Exposure to a variety of microorganisms in natural environments can help diversify the gut microbiome, enhancing its resilience and overall functionality. Encourage outdoor play and exploration to foster a healthier gut and a stronger immune system.

6. Talk about poo

If your house is anything like mine, conversations with small kids are often sprinkled with topics like poo and you probably want a break from it all!

However open conversations about bowel movements can provide insights into your child's gut health. Changes in frequency, consistency, or color can be indicative of underlying issues. A balanced diet rich in fiber from fruits, vegetables, and whole grains can promote regular bowel movements and prevent constipation. Ensuring your child stays hydrated is also key to maintaining healthy digestion.

Nurturing good gut health in children is essential for their overall well-being. A diverse and balanced gut not only aids in digestion and nutrient absorption but also strengthens the immune system, supports mental health, and helps maintain a healthy weight. To promote a healthy gut microbiome, parents can encourage a balanced diet rich in fiber, fruits, vegetables, and whole grains. Limiting the consumption of processed foods and excessive sugar is also crucial. Additionally, breastfeeding, avoiding unnecessary antibiotic use, and providing a nurturing environment that minimizes stressors can contribute to a healthy gut in children.

By prioritizing good gut health, parents can lay the foundation for a lifetime of well-being for their children, ensuring they have the best possible start in life. They’re also likely to have fewer colds, fewer tummy bugs and be generally happier and healthier as they grow.

More about Naturopath Kate Shore

Kate Shore is a naturopath with a special interest and clinical focus on paediatrics, gut health, behaviour, and mental health. Kate received her Bachelor of Health Science from Torrens University and has established her practice in North Warrandyte, Melbourne, where she sees clients both locally and all over the world.

Her clinical time sees her working with children of all ages and focuses on supporting the gut-brain axis to improve behaviour, emotional well-being, digestive disorders, and cognitive function. Her approach draws heavily on nutrigenomics, microbiome testing, nutritional foundations, and lifestyle support. She works with a range of conditions, from anxiety and depression, ADHD and ASD, OCD, and PANS/PANDAS.

If you want to get in touch or have any more questions about the above, you are welcome to get in touch here or make an appointment here.

If you want to keep learning, you can look at the research here:

Kate Shore
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