Top 10 ways to boost the gut health of a child

You are managing gut health for yourself by doing the Gut Plan Clinic. The experience often sparks interest in doing more for a child, either your own or one close to you.

Here are my top 10 ways to help a child’s gut health:

  1. Even before giving birth, pregnant mothers can do ground work by improving their own diet and consuming foods or supplements rich in beneficial bacteria.
  2. Breastfeed if at all possible as it is hugely beneficial for a young baby’s gut flora. This is especially important for those infants born by caesarean section as their gut flora is different. The transit through the birth canal is the first inoculation of bacteria and a C-section will bypass this step.
  3. From weaning and beyond, serve up lots of vegetables. They contain prebiotic fibre that helps good bacteria thrive. Diversity is important so add new foods each season.
  4. From a young age (my kids had them from toddler years) add natural foods containing beneficial bacteria. Live cultured yogurt is a source but many yogurts are sweetened, especially those targeted at children. Kefir is similar to yogurt and is a much better source of bacteria. It has got a tangy flavour so try adding some fresh fruit in the beginning if your child isn’t used to it.
  5. Get the staples right. Oats and oatcakes are full of gut-friendly fibre and are easier to digest than processed wheat based snacks. Potatoes are good for the gut, fries and chips are not!
  6. Keep sweets and sugary foods to an occasional treat only. Be sugar savvy – sugar that is found in processed foods or drinks, so called ‘free sugars,’ are the dangerous type rather than natural sugars within food such as those in a fibre rich banana. Free sugars have a disruptive, negative impact on the microbiome and on wider health.
  7. A child’s microbiome benefits from being exposed to the bacteria from domestic animals. So, if you have them, cuddles with Smudge the cat or Rover the dog are to be welcomed! However, maintain the usual hygiene rules for outings to farms, zoos and wildlife parks.
  8. Embrace playing in the mud and use natural cleaning products to wash them, and their clothes afterwards. Too much cleaning can actually be bad.
  9. Avoid unnecessary antibiotics. If your child, or any member of your family, is put onto a course of antibiotics try to follow up with a high strength multi-strain beneficial bacteria supplement afterwards for at least 3 weeks. Look for multi-strain brands are designed for the age range of the child.
  10. Last but not least, talk to your children about gut health. It can help to visualise the bacteria in their bodies as a pet that has to be fed alongside the body. Make it fun and engaging and they will soon be.
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