The bacteria in your child’s guy plays a very important role when it comes to keeping them healthy. Gut health has become a hot topic in recent years and the discussion is usually about gut microbiome which are the trillions of bacteria that live inside our gut. The symptoms of a poorly functioning gut include uncomfortable digestion, stomach aches, poor nutrient absorption, poor immunity and sleep, mood fluctuations and general fatigue. All of which can have a detrimental impact on your children. Luckily there are several different ways to boost gut health and build a strong microbiome. One way is to start by giving them a diet that is high in a variety of probiotics and fibers such as prebiotic foods.

What are Probiotics?

Probiotics are the “healthy” bacteria that make up the gut microbiome. Probiotics work to maintain ones health and immunity. They will also fight any inflammation and disease.There are ways that you can boost the good bacteria in a child’s gut by feeding them probiotic rich foods. Good bacteria can help to form a strong, healthy microbiome. If adding probiotic foods isn’t an option, especially with picky eaters, then you can look into probiotic supplements.

Some great child-friendly probiotic rich foods include:

  • Yogurt: Be sure to look on the label for brands containing ‘live cultures’. If your child doesn’t like eating yoghurt, try blending it into a smoothie

  • Kefir: This is a fermented milk drink. Kefir tastes a bit tangy and with a thicker consistency than milk but is not quite as thick as yogurt. It can be served alone or mixed with fruit for a healthy breakfast smoothie

  • Fermented vegetables: Think pickles and sauerkraut!

  • Tempeh: This is a high protein meat substitute made from fermented soybeans.


An essential component in your child’s diet should be fiber. Fiber is required in order to achieve good gut health in children. Many people might not realize that there are different kinds of fiber that help the gut in their own unique ways. Many often just think of fiber as a singular nutrient but there are actually many different types.

Different types of fibre?

    • Insoluble fibre: Wholegrain breads and cereals and the skin of fruit and vegetables help to soften bowel content, promoting regular (and comfortable) bowel movements.

    • Resistant starch: a type of fiber which is not digested as normal by the body. Resistant starch is found in wholegrain cereals, legumes and starchy vegetables like potato. It travels to the large intestine where it feeds good bacteria in the gut. These good bacteria produce what you need for a healthy digestive system and protection against disease.

    • Prebiotics: another type of fiber which also feed the friendly bacteria in the gut. This provides another nourishing food source to the healthy bacteria in your gut. The great news is prebiotics are found in foods that are very child-friendly and delicious. Think bananas, apples and oats plus foods that are easy to sneak into meals like barley, onion or flaxseed.

    • Soluble fibre: This type of fiber helps slow the emptying process in the stomach, which can help children to feel fuller for longer. Soluble fibre is found in fruits, vegetables, oats, barley and legumes.

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