“You are what you eat” is an old saying that is surprisingly true. Recent research supports that what a child eats can have a significant effect on his or her growing body and mind. Gut health to a child is like soil health to a plant. If you plant a seed in soil that is lacking necessary elements to sprout and grow, the seedling does not develop into a flourishing plant.

7/19/2023

What You Need to Know About Your Child’s Gut Health

“You are what you eat” is an old saying that is surprisingly true. Recent research supports that what a child eats can have a significant effect on his or her growing body and mind. Gut health to a child is like soil health to a plant. If you plant a seed in soil that is lacking necessary elements to sprout and grow, the seedling does not develop into a flourishing plant.

How a Healthy Diet Can Help Your Child Flourish

If you feed a child a healthy and nourishing diet, they are more likely to flourish.

Gut health is based on the collection of cells within and around the lining of the intestines (gut). These tiny, microscopic cells live and interact with the body as a whole. These gut cells function to ward off infections (immunity) as well as contribute to overall health and well-being (including mental health). Recent research has shown a strong connection between good gut health and increased resiliency and reduced stress. 

A child’s gut health is created at birth and evolves over time. The gut’s microbiome (the collection of cells that live alongside and within the intestines, like micro-organisms that live in the soil) changes during infancy and is heavily influenced throughout childhood by diet. Usually by age 3, a child’s gut make-up is close to resembling that of an adult’s. But during the ages of 4 to 8 years, dietary patterns have been shown to significantly influence differences in a child’s gut.

What Does This Mean For My Child?

Although there is no known “perfect” collection of gut cells that is healthiest for any particular child, there is data to support what is best for almost all children. Just as healthy soil promotes sprouting and vigorous plants, a diverse and varied gut microbiome supports growing, strong and resilient children. It is likely not a shock to hear that sugar and ultra-processed foods are nowhere near the top of the list of healthy foods.

Instead, foods that contribute most to a child’s healthy gut are those that are on the savory, colorful and minimally processed spectrum. Foods that are grown in nature, wholesome and filled with flavors and spices, are those that interact best in the gut to enhance the health of any child.

How Can I Improve My Child’s Gut Health?

Creating and eating a diverse diet is the best way to support a healthy gut. Luckily dietary changes do not need to be made all at once. Changing anything too quickly in a child’s life can lead to melt-downs. Making small changes over time are those most likely to stick.

First of all, make a plan. Having a plan makes it more likely that you can help your child. If your goal is to improve your child’s gut health, find reliable resources to get the information you need and trust. 

Here Are 5 Simple Changes to Help Improve Your Child’s Gut Health:

• Change breakfast to wholesome. Trade out sugary cereal for an english muffin, or slice of bread, with a smear of peanut (or other nut) butter.
• Switch to yogurt that contains live-active cultures. Those live-active cultures are what add variation to the gut microbiome. 
• Switch to full-fat Greek yogurt. Full-fat yogurt tends to have less sugar and higher protein. So more is actually less. The higher fat and protein content keeps kids feeling full so they are less likely to have cravings for sweets. Thick yogurt can always be thinned by adding and mixing in some water.
• Add your own sweetener. Buying yogurts that are unsweetened allows you to control your child’s sugar intake. Add fresh or frozen berries with a drizzle of honey, maple syrup, or sprinkle of brown sugar, to unsweetened yogurt, oatmeal or pancakes for a more wholesome breakfast or snack.
• Eat whole fruits. Instead of a sugary dessert at the end of a meal, enjoy sliced oranges, a bowl of grapes or a small bowl of frozen berries. Any of these will help satisfy a meal with a delicious, light and naturally sweetened finish.

Have more questions about your child’s gut health?