Did you know maintaining a healthy gut is essential for the development of overall well-being, especially in children? This is because a healthy gut leads to better digestion, promotes the immune system, and can even influences mood and behaviour. If you, as parents, are looking for ways to enhance gut health in your kids from an early age, we've got you covered. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed tips that can help you promote gut health in children.
Tips To Boost Gut Health In Your Kids
Probiotic-Rich Foods
Probiotics, such as yoghurt are beneficial bacteria that promote a healthy balance of gut microbiota. Adding probiotic-rich foods into your child's diet can help support their digestive system. According to Therapeutic Advances in Gastroenterology, probiotics have the potential to rebalance the gut microbiome's composition and promote beneficial functions within gut microbial communities. This can lead to the alleviation or prevention of gut inflammation and other intestinal or systemic disease characteristics.
High-Fibre Foods
It is also crucial to add high-fibre foods, such as whole grains, legumes, and nuts as they help in maintaining digestive health. “They support the growth of beneficial gut bacteria and promote regular bowel movements. Not only this, these foods also provide essential nutrients for growth and development”, added Dr Singhwal.
Also Read: Relationship Between Hydration and Gut Health: Expert Explains How Hydration Affects Gut Health
Limit Processed Foods and Sugary Treats
You must refrain your child from eating highly processed foods and sugary treats as they can disrupt the balance of gut bacteria and contribute to digestive issues in children. Dr Singhwal added, “Limiting the consumption of these foods helps in maintaining a healthy gut environment. Instead, opt for whole foods and homemade snacks that nourish your child's body and support gut health.”
Foster Outdoor Play and Physical Activity
Regular physical activity is beneficial for gut health as it helps regulate digestion and promotes a diverse microbiota. Therefore, encourage your children to engage in outdoor play, sports, and physical activities that keep them active and moving. “Spending time outdoors also exposes them to beneficial bacteria found in natural environments, further supporting their gut health”, said Dr Singhwal.
Prioritise Sleep and Stress Management
Did you know quality sleep and stress management are essential components of overall health, including gut health? You should ensure that your child gets enough restorative sleep each night to support proper digestion and immune function. Also, teach them healthy coping mechanisms to manage stress effectively, such as deep breathing exercises, mindfulness, and engaging in relaxing activities.
Include Prebiotic Foods in Their Diet
Dr Singhwal said, “Prebiotics are non-digestible fibres that serve as fuel for beneficial gut bacteria. Including prebiotic-rich foods in your child's diet helps nourish their gut microbiota and promote a healthy balance of bacteria. Foods, such as bananas, onions, garlic, asparagus, and whole grains are excellent sources of prebiotics and can easily be incorporated into meals and snacks.”
Lead by Example
“As a parent, your behaviour and choices significantly influence your child's habits and preferences, including their dietary and lifestyle choices. Lead by example by prioritising a healthy diet, regular physical activity, and stress management in your own life”, added Dr Singhwal. You can involve your children in meal preparation, grocery shopping, and outdoor activities to instil healthy habits from an early age.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your dietician before making any changes in your diet, especially if you are dealing with any health issues.]