Want to boost your child’s gut health? Paediatrician shares 6 simple food swaps

The interaction between the child and his/her gut is crucial for the overall development process. The digestive tract is full of trillions of beneficial bacteria which assist children's ability to digest their meal properly, strengthen their immune system, and maintain their energy levels and mood.

When a child's gut microbiome is healthy, so too is the child. The gut microbiome of the modern child is negatively impacted by today's active lifestyles including eating and drinking an abundance of processed foods and other unhealthy foods on a daily basis. In fact, the majority of today's children experience symptoms such as constipation, excessive bloating, and other related symptoms. All of which are characteristics of poor gut health. Fortunately, one does not have to make any significant dietary alterations to a child's infant or toddler diet to enhance gut health. However, by making small modifications to how you provide meals for your child can facilitate the growth of good gut bacteria.

Why Gut Health is Important to Children

Around 70% of the body's immune system is found in the gut; therefore, maintaining a healthy gut can contribute to your child's ability to fight off infections, digest food, and absorb nutrients (vitamins and minerals).

A healthy gut is also important for preventing allergies, and for supporting brain development.When children have poor gut health, they may experience recurrent stomach pain, constipation or diarrhea, fatigue, and a high frequency of infections. Children who are encouraged to practice good nutritional habits early in life may experience a significant benefit from having a healthy gut.Six Easy Food Replacement Options for Improved Digestive Health1. Breakfast Cereals with Sugars Should Be Swapped with Oats or Millets PorridgeWhile breakfast cereals have been processed and packaged and typically include high levels of sugar, they also generally have a low fiber content.

Instead of eating breakfast cereals, opt for oats or millet porridge. Oats and millet both provide high levels of fiber to support the health of your gut (they are considered prebiotics) while they can also help you feel fuller for longer.2. Packaged Fruit Juices Should Be Replaced with Whole FruitLike breakfast cereals, fruit juices are processed and packaged and have high levels of sugar while containing little fiber.

Whole fruits such as apples, bananas, papaya, and guavas also contain high levels of fiber.3. Use Whole Grain Breads Instead of White BreadsWhite bread is made from refined flour, which takes longer to digest and can contribute to constipation in the long run. Whole grain breads, on the other hand, are made from whole grains and offer more fiber as well as being fast and easy to digest.4. Use Homemade Curd Instead of Flavoured YogurtFlavoured yogurts often contain high levels of added sugars as well as a variety of other additives.

Homemade curd or yogurt contain live bacteria and have been shown to provide high levels of probiotic bacteria that support healthy digestive systems and levels of immunity.5. Replace Fried Snacks with Nuts and Roasted SeedsFried snacks contain high levels of unhealthy fats that can negatively affect a child’s digestive system. In contrast, nuts (such as animal and peanut) and roasted seeds (such as pumpkin and sunflower) can be used as healthy substitutes to fried snacks by eating them in moderation.6. Replace Sugary Desserts with Healthy AlternativesIn terms of dessert, candy and sugary sweets do not have to be consumed; children can eat healthy natural dessert alternatives, such as fruit chaat (a spicy mix of fresh fruits) or desserts made from dates and jaggery.

Supporting Your Child’s Gut Health through Lifestyle Choices

Besides food, there are also many lifestyle choices that can contribute to a healthy gut. Provide opportunities for active play, hydration through water consumption throughout the day, encourage eating meals on a consistent schedule, and allow your children to sleep as needed.A healthy gut for a child can be greatly enhanced by reducing the consumption of processed foods and increasing the consumption of home-cooked meals.

How to Build Healthy Habits for Kids

One of the most important ways to help kids develop healthy eating habits is as a parent. Small changes in the food that children consume on a daily basis can make a real difference in establishing a healthy digestive tract within children.A healthy digestive system is where a healthy lifestyle begins! A healthy gut can be established through small food alternatives and the establishment of healthy eating patterns among parents.