Their little tummies play a huge part in children’s overall health. Home to trillions of bacteria, your child’s gut biome is a pretty important place. It can affect her immune system and long-term health in many ways. The balance of good and bad bacteria make up the biome, which can be influenced by your child’s diet, the things she eats and drinks every day.
Healthy gut equals a healthy life
According to recent research, the microbes in the intestine play a part in chronic health conditions, such as diabetes, cancer, obesity, and others. The key to a perfect balance of microbes is what we eat, and it’s not any different for your children. The usual diet of little ones is not conducive to a healthy gut biome. Chicken nuggets, macaroni and cheese, sweets, and sugary drinks negatively affect the balance of the bacteria in your child’s gut.
Diet is key
Shifting to a diet of whole, healthy foods is key to keeping the balance in your child’s gut biome. Even within the realm of healthy eating, some foods are better than others when it comes to improving gut health. They boost beneficial bacteria, which crowds out the unhealthy kind.
Breast is best for gut health
A baby in the womb has a mostly sterile gut biome but builds up microbes through the birth canal. Breastfeeding can help build the perfect balance between good and bad bacteria. Breast milk contains tons of microbes and is just healthier overall for babies.
Indigestible fiber is important
The microbes in our gut take over the foods we aren’t able to digest well. Access to carbohydrates that contain indigestible fibers makes those good bacteria thrive. Some foods that contain those fibers are oatmeal, whole wheat, broccoli, beans, onions, and garlic.
Look for polyphenols
Polyphenols, natural plant compounds, feed the good bacteria in our gut. These compounds can be found in berries, grapes, cherries, and dark chocolate.
Probiotics can help
Beneficial bacteria that grow in our gut, probiotics are responsible for many things, including regulating the immune system, digesting foods, and absorbing nutrients, just to name a few. You can purchase supplements, such as those available at almost any store, but some foods work as a natural probiotic. They have strains of the good kind of bacteria that should be populating the gut. Examples of these are yogurt with live and active cultures and a type of fermented milk called Kefir. You can find it in the dairy aisle. You can also give them Kombucha after consulting with your doctor.
A good choice is Sproutedbiome, a research-based, multistrain, chewable probiotic uniquely designed for children 3 years and above and it comes with two flavours Strawberry & Vanilla.
Try fermented vegetables
Kimchi and sauerkraut are loaded with probiotics. Kids might turn up their noses at those two, so try the fermented versions of their favorite vegetables. Start out really basic with something like fermented ketchup or homemade yogurt.
Other foods to promote gut health
Nature has given us many different ways to promote gut health. Oregano has many different properties, including being antibacterial, antiparasitic, and antiviral. It will reduce the amount of bad bacteria, allowing the good bacteria to grow. Tumeric, echinacea, raw garlic, onions, mushrooms, and manuka honey are all good for the gut.
Stay hydrated
Fluids are good for your child’s gut health. It will help prevent constipation. During the hot summer months, children tend to dehydrate quickly, so push the fluids, especially water. Milk is also good for gut health, and the calcium will help their developing teeth and growing bones.
Avoid processed foods
Not only is it important to know which foods to eat to promote gut health, but it is also vital to know which ones to avoid. Research shows that ultra-processed foods may change the microbiome for the worst in just one day. It’s best to stay away from high fructose corn syrup and white flour. Fast food is a no-no.
Children are picky and will often choose the worst foods for themselves. It’s important to keep a wide variety of healthy choices in the home for them. Older children on the go will want something they can just grab, like a banana, apple, nuts, or grapes. Your child might be upset with you in the beginning, but in the long term, when their gut is healthy and the good bacteria are thriving, they will thank you for looking out for them.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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