It’s time to go back to school, and every parent knows what that means—the dreaded “back-to-school sickness.” School-aged children are very susceptible to viral illnesses like colds and the flu, which can disrupt their education. In fact, according to the U.S. Department of Health and Human Services, over two-thirds of children missed at least one day of school due to illness or injury. 

You can’t control every variable, but you can support your child’s immune system in a few different ways. One surprising way is through a gut-healthy diet. 70-80% of immune cells live within the gut, and maintaining the good bacteria in the gut can support a stronger immune system overall. 

Learn more about the importance of gut health for kids and pick up some tips on how to help them thrive with bacteria-friendly foods and supplements.

What are the Functions of the Gut?

In recent years, researchers have uncovered just how vital the human gut is to our overall health. At a base level, the gut is our gastrointestinal system, which includes the stomach, intestines and colon. These organs work together to digest and absorb nutrients from our food and dispose of any “waste.” Beyond that, the gut also has a two-way connection with your brain, called the “gut-brain axis.” Think of the axis as a highway sending signals to and from your brain, and these signals have real physical effects, such as nausea from stress and anxiety.

The delicate balance of the gut microbiome (the ecosystem of microbes that live within our gut) contributes to several body functions, including the immune system. This is doubly important for growing little bodies. Let’s break down how the gut promotes a healthier immune system.

Absorption of Nutrients

We absorb almost all of our nutrients from what we consume through the gut. In a healthy digestive system, the small intestine, liver and pancreas work together to break down food and absorb nutrients. That’s why a healthy gut is crucial for childhood development. The gut digests vital nutrients like iron, proteins, carbohydrates and fats and sends them to every part of the body to do their job: supporting growing bodies.

Elimination of Waste

What happens to the rest of what we consume once our gastrointestinal tract absorbs the nutrients? Anything left behind is considered “waste,” and the gut is also responsible for removing it. Organs like the liver and pancreas aid in this process and benefit from proper digestion. So, keep your child regular with whole grains, fruits, veggies, and water.

Immune System Support

With 70% of our body’s immune system living in the gut, it’s vital to understand how the food we consume affects our gut microbiota and, by default, our immune system. When the barrier layers of the gastrointestinal tract are weak or disrupted, there’s a higher chance that bugs can enter the system. Research even suggests that an imbalance of the microbiome is linked to increased gut-related allergies like asthma and eczema in children. You can help support your child’s immunity by feeding the good gut bacteria, thereby strengthening the barrier and overall function of the gut. 

Gut-Brain Axis

The gut-brain axis is a connection between the gut and the brain. More specifically, it’s a network of millions of nerves constantly sending messages via chemicals called neurotransmitters, such as serotonin, the “happy” hormone. A thriving, healthy gut microbiome contributes to the production of chemicals and signaling messages for good mental and physical health in your child.

Signs of Poor Gut Health in Kids

A healthy gut contributes to your child’s overall health and well-being, promoting everything from good mental health to a strong immune system. Poor gut health has broader effects on overall health and often manifests in several ways. As adults, we can feel when something is off, but you’ll have to be on the lookout for signs of poor gut health in your little ones, which can include:

• Constipation, with hard stools that are large or small pebbles or infrequent bowel movements

• Poor sleep

• Diarrhea

• Tummy pain

• Bloating and gas

Poor gut health can even affect your child’s mood. Several animal studies observed a link between altered gut microbiota and aggressive behavior. 

How to keep your child’s gut microbiome healthy

Serve foods high in dietary fiber

Dietary fiber is a crucial component of any healthy gastrointestinal tract. It helps keep things moving and aids in waste removal. Also, good bacteria feed off dietary fiber, helping you feel fuller, longer. Add fiber-rich foods to your family’s diet via the following:

• Insoluble fiber from wholegrain breads, cereals, and the skins of fruits and vegetables helps soften bowel content and promotes regular bowel movements;

• Resistant starch, found in wholegrain cereals, legumes, and starchy vegetables like potatoes, feeds good bacteria in the large intestine, aiding digestion and disease protection;

• Prebiotics, another fiber type, nourish gut-friendly bacteria and are found in child-friendly foods like bananas, apples, and oats, as well as easily added foods like barley, onions, and flaxseed;

• Soluble fiber, found in fruits, vegetables, oats, barley, and legumes, helps children feel fuller longer by slowing stomach emptying.

Limit sugar

Whereas good bacteria like nutrients like fiber, harmful bacteria thrive on sugar, and overconsumption of sugar can harm gut health. Therefore, limiting sugary treats and drinks is beneficial for gut health.

Serve foods with good bacteria

We need to introduce and maintain good bugs in the gut to combat the bad bugs. Luckily, there are several foods available with live and active cultures (AKA the good bacteria) that are yummy and child-friendly! Some great child-friendly probiotic-rich foods include:

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

• Kefir: Kefir is fermented milk that tastes tangy and has a thicker consistency than milk but is less dense than 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.

Limit processed foods and artificial sweeteners 

Processed foods, like chips, packaged cookies, and fast foods, lack essential dietary fiber needed for gut health and contain additives that can increase gut inflammation. Additionally, artificial sweeteners in these foods often cause gassiness due to how gut bacteria process them. For better gut health in kids, it is important to limit these foods and focus on a diet rich in natural fiber.

Steer clear of unnecessary antibiotics

Antibiotics are sometimes medically necessary to treat illnesses but can cause a gut imbalance. Since antibiotics fight bacterial infections by killing or impeding the growth of bacteria, sometimes the good bacteria is wiped out along with the harmful bacteria. Following antibiotic treatment, you may experience signs of gut disruption such as bloating, cramping, loose stools or changes in bowel habits. Speak with your healthcare provider about using antibiotics only when absolutely necessary.

Serve the rainbow

A diverse and colorful diet with many whole, plant-based foods is critical to good gut health. Current U.S. dietary guidelines recommend consuming a fair amount of fruits and veggies by “serving a rainbow” (AKA variety) each meal. 

Monitor water intake

Adequate hydration is essential for every part of your body, including digestion and regularity. Hydration plays a crucial role in several gut-specific functions, such as nutrient digestion and gut motility, which is how good moves through the entire digestive system.

Encourage exercise

We know that regular exercise is great for cardiovascular, emotional and mental health, but did you know it can also benefit your gut? Recent research suggests that exercise produces numerous positive effects on the gut microbiota. 

Ensure adequate sleep

Sleep plays a crucial role in every aspect of children's physical and mental development, and a healthy gut is no different. There may even be a link between a diverse and healthy gut microbiota and sleep quality. So, while it’s easier said than done, try to ensure your child gets the sleep they need. 

Try probiotic supplements

• Probiotic supplements are a nice gut health for kids ace card. 

• They're great for boosting the “good” bacteria in your child's gut and facilitating a healthier and more balanced gut microbiome.

The Bottom Line 

Supporting our kids with healthy habits and gut-friendly practices early on is essential for setting the foundation for their overall well-being throughout life.