A Tiny Person’s Microbiome Still Has Trillions of Bacteria!
Written By Barb Beavis | March 19 2023
You might have noticed a theme this month in our blogs – all those important things we need for our own health and wellness? It shouldn’t come as a surprise that our kids need them too. And gut health is no exception.
Just like you, your child benefits greatly from a healthy gut microbiome. It helps keep their immune system strong, their mood stable, their digestive system running right, and allows them to absorb all those nutrients their growing bodies need.
A child-sized gastrointestinal tract plays host to approximately 100 trillion bacteria and we want to make sure that the majority of those are the healthy kind. When the bad outweighs the good is when problems arise.
Gut health can be tricky for kids just like it is for grownups, especially because they have less control over the food that is served to them and the environment around them. It’s not hard to let the microbiome get unbalanced and as parents, guardians, or caregivers, it is our job to make sure they put good food in their body in the right ways.
You’ll know your child’s gut health might need some love and attention when you start to notice any of the following symptoms: gas or bloating, diarrhea or constipation, colic, eczema, asthma, mood swings, or fatigue. And this list is not exhaustive! If your child complains of pain or discomfort in their bellies, don’t ignore it – explore their gut health with a trained professional.
We’ve already discussed the importance of physical activity and an understanding of the mind-body connection in kids. And because everything is connected in the pentagon of wellness, those are both critical factors to ensuring good gut health.
For today, though, let’s turn our attention to factors that directly involve our food. Diet and mindful eating.
The best way to get good bacteria into the digestive tract is to eat good foods. That means:
Whole Foods: As often as possible, fill your child’s plate and snack cup with fresh food and vegetables (carrots and cucumbers are often palatable to youngsters).
Fiber-Rich Grains: Try to avoid white bread, pasta, and cereal and opt instead for whole grains, like wheat, oat, and barley.
Natural Pro-Bios: Up the good bacteria content of your child’s gut microbiome by adding in probiotic-heavy foods like yogurt, buttermilk, kefir, kimchi, and sauerkraut. All the fermented things!
Wash It Down: Try to forgo the fruit juice, but be sure to maintain hydration with lots of water throughout the day to keep everything moving along on the inside.
Sometimes, how we eat is as important as what we eat. Taking the time to sit down as a family and creating a calm environment for children to enjoy their meal will help boost gut health too. Here are a few tips for eating your way into a ‘rest and digest’ state.
Sit: When we grab food on the go, eat in the car on the way to the baseball game, or wander around the kitchen with a piece of pizza in hand, it prevents us – and our kids – from being aware of what it is we’re consuming or chewing it slowly enough to aid in digestion.
Focus: It’s hard to create a calm and relaxing environment if everyone is distracted and phone notifications are popping off left and right. Try to put the electronics away, play some classical music in the background, and talk to your family about their day instead.
Savor: Paying close attention to the food on our plate and in our mouths ensures we fully appreciate the flavors and textures. It’s best to have a variety of tastes to alternate, savor the way they smell and appreciate the different components. Teaching children to appreciate their food will lead to healthier outcomes as they grow.
Listen: By teaching children to listen to their bodies, they can get a better sense of how full they are. This can prevent overeating and the accompanying belly aches and digestive issues. It will also help them throughout the day to understand when they are actually hungry… and when a glass of water will do the trick.
Diet and mindful mealtimes are great places to start if you have concerns about your child’s digestive system. However, if the problem goes deeper or you just want to get to the root cause of any discomfort, a certified functional nutrition practitioner can help. We don’t look at our patients with a one-size-fits-all approach, especially when it comes to tiny people.
When the goal isto feel better and achieve optimal digestive health, please call us.
Barb Beavis
Functional Nutritionist