Gut Health Basics for Kids
Many parents think that if their child looks and acts healthy, they don't need to do anything to ensure they stay that way. However, this common misconception can contribute to immune, inflammatory, and digestive challenges down the road.
Just like with adults, a healthy gut is the foundation of optimal health in children. Sadly, we're seeing an ever-increasing onslaught of offenders that directly impact kids' GI health, like the overuse of antimicrobial products, chronic stress, a diet high in packaged foods, and a lack of fiber-filled fruits and veggies.
There is a myriad of environmental and genetic factors that impact children’s gut health. Thankfully, there are a few simple steps you can begin today to set your kids' microbiome up for better overall health.
WHY MAINTAINING GOOD GUT HEALTH IS CRITICAL FOR YOUR CHILDREN
First and foremost, it’s important to understand why achieving and maintaining good gut health is so important for your children.
The gut obviously controls digestion, waste removal, and nutrient absorption and also plays a major role as an immune and inflammatory signaler, as well as for brain health, skin health, and hormonal balance. It’s becoming increasingly common to see indicators of poor health in children, and more evidence that connects these issues with an impaired gut microbiome is coming to light.[1]
ARE CHILDREN MORE SUSCEPTIBLE TO DEPLETION OF A HEALTHY MICROBIOME?
It was once believed that every child’s microbiome began as a clean slate. Then, through diet and lifestyle choices, it was formed into a healthy or unhealthy landscape.
However, we now understand more about genetic factors in the creation of a balanced microbiome, as well as the profound impacts birth can have. For example, a vaginal birth sets the stage for an optimally balanced microbiome (gut and otherwise), and there are steps that doctors and midwives can take to mitigate negative effects on the microbiome even in the case of C-sections.
Today, kids spend far more time indoors than they used to, and studies show that exposure to natural bacteria’s in green space and overall time in nature support higher anti-inflammatory immune proteins and broader diversity of microorganisms in the microbiome.[2]
MENTAL AND PHYSICAL IMPACTS OF A POOR GUT MICROBIOME IN CHILDREN
A poor gut microbiome can impact both adults and kids in profound ways, although some of those same impacts might be more devastating in children. For example, an unhealthy microbiome has been associated with poor sleep, which impacts concentration, mood, and brain development.[3]An unhealthy gut microbiome can also weaken immune health, lower energy, and contribute to behavioral problems.
HOW CAN YOU IMPROVE YOUR CHILD’S GUT HEALTH?
The good news is that there are plenty of steps you can take to ensure your child’s gut health is strong—and these same steps will positively impact the entire family.
Feed Good Bacteria
Offer a wide variety of fiber-rich and colorful vegetables and fruits daily, along with kid-friendly probiotic foods like plain yogurt and kefir. Along with probiotic foods, also include prebiotic foods like asparagus, artichokes, bananas, flax, and berries. Do your best to eliminate foods that feed bad bacteria, like processed sugar and refined carbohydrates from white bread, pasta, and commercial baked goods.
Avoid Overeating
Ideally, children can self-regulate their appetite and eat to satisfy their hunger and body’s needs as they grow. However, in a world of more processed and packaged foods, hunger and satiety signaling can be thrown off, and it becomes important for parents to ensure appropriate portions.
Get Plenty of Sleep
The gut microbiome suffers without adequate sleep and can increase children’s likelihood of dysregulated insulin and blood sugar, inflammation, and gut bacteria ratios.
Stay Hydrated
Staying adequately hydrated with clean water has been shown to have a positive effect on the mucosal lining of the intestines, as well as the balance of good gut bacteria.
Incorporate Physical Activity
Exercise is important for many reasons, and a healthy gut is one. Physical activity promotes bowel regularity, a healthy and balanced ratio of gut bacteria, and proper motility.[4]
Consider Supplementation
While diet and lifestyle is always the first line of defense, a professional-grade children’s probiotic can help to achieve proper levels of good gut bacteria, which can then be maintained with food and lifestyle choices over time.* You should consider supplement with probiotics after a child has had exposure to products or items known to deplete the gut microbiome.
FINAL THOUGHTS ON IMPROVING CHILDREN'S GUT HEALTH
Gut health is truly the foundation of overall health and prevention, and children are just as (if not more) susceptible to gut health challenges than adults. By offering a healthy, whole-foods diet, plenty of physical activity, adequate sleep, fermented foods and/or a probiotic, you’ll be well on your way to giving your child a head start on feeling their best.
[1] Yang, I., Corwin, E. J., Brennan, P. A., Jordan, S., Murphy, J. R., & Dunlop, A. (2016). The Infant Microbiome: Implications for Infant Health and Neurocognitive Development. Nursing research, 65(1), 76–88. https://doi.org/10.1097/NNR.0000000000000133
[2] https://advances.sciencemag.org/content/6/42/eaba2578
[3] Smith, R. P., Easson, C., Lyle, S. M., Kapoor, R., Donnelly, C. P., Davidson, E. J., Parikh, E., Lopez, J. V., & Tartar, J. L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PloS one, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394
[4] https://journals.lww.com/acsm-essr/fulltext/2019/04000/exercise_and_the_gut_microbiome__a_review_of_the.4.aspx
**This blog post was originally authored by Dr. Ian Bier is a Naturopathic Doctor, Licensed Acupuncturist, and Ph.D. in Human Services focusing on therapeutic nutrition and is being republished as part of our partnership with Davinci Laboratories.