Importance of Gut Health (KIDS)
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Gut Health for Little People
Gut health has become a hot topic in recent years and the discussion is usually about gut microbiome which are the trillions of bacteria that live inside our gut. These bacteria play a key role in keeping children mentally and physically healthy and also reduce the risk of illness and disease. Symptoms of a poorly functioning gut include uncomfortable digestion, stomach aches, poor nutrient absorption, poor immunity and sleep, mood fluctuations, and general fatigue. All can have a detrimental impact on children.
The gut microbiome is established in the early years of life. It’s particularly important to support your child’s gut microbiome to thrive while they’re growing. In fact, it is believed that before the age of four or five children’s microbiome remains flexible. This is a great time to build strong and healthy gut health in children. Beyond this age, the microbiome is harder to change as it becomes well-established. Everyone’s microbiome is unique and, interestingly, diet can be responsible for up to 75% of this variation!
What are the Functions of the Gut?The gut has many important functions such as:
● aiding digestion● the absorption of nutrients● waste removalYour gut also influences the immune system which is needed to fight off bugs, and communicates with the rest of the body, particularly the brain!
Boosting Gut HealthThere are many ways to boost gut health and build a strong microbiome. You can start by eating a diet high in a variety of probiotics and fibres such as prebiotic foods.
What are Probiotics and how do they help promote good gut health in children?Probiotics are the “healthy” bacteria that make up the gut microbiome. Probiotics work to maintain health and immunity. They also fight inflammation and disease. You can boost the good bacteria in a child’s gut by feeding them probiotic-rich foods. Good bacteria can help to form a strong, healthy microbiome. A probiotic supplement is also an option.
Some great child-friendly probiotic-rich foods include:
Yogurt: Be sure to look on the label for brands containing ‘live cultures’. If your child doesn’t like eating yogurt, try blending it into a smoothie
Kefir: This is a fermented milk drink. Kefir tastes a bit tangy and with a thicker consistency than milk but is not quite as thick as 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.
FiberYour child’s diet should contain fiber as an essential component. It is required to achieve good gut health in children and different fibers help the gut in their own unique ways.
While we often think of fiber as a singular nutrient there are actually many different types, for example:
What are the different types of fiber?Insoluble fiber: Whole grain bread and cereals and the skin of fruit and vegetables help to soften bowel content, promoting regular (and comfortable) bowel movements.
Resistant starch: This is a type of fiber that is not digested as normally by the body. Resistant starch is found in wholegrain cereals, legumes, and starchy vegetables like potatoes. It travels to the large intestine where it feeds good bacteria in the gut. These good bacteria produce what you need for a healthy digestive system and protection against disease.
Prebiotics: These are another type of fiber that also feed the friendly bacteria in the gut. This provides another nourishing food source for the healthy bacteria in your gut. The great news is prebiotics are found in foods that are very child-friendly and delicious. Think bananas, apples, and oats plus foods that are easy to sneak into meals like barley, onion, or flaxseed.
Soluble fiber: This help to slow the emptying process in the stomach, which can help children to feel fuller for longer. Soluble fiber is found in fruits, vegetables, oats, barley, and legumes.
Some info about Gut
● In addition to providing us with nutrients, our gut and brain share a very strong relationship.● Our gut is often referred to as our ‘second brain’.● Studies have shown that gut disorders (intestinal and bowel) often correlate with poor mood, anxiety and depression.● Our gut and digestive tract contain more than:In fact, ● 95% of the body's serotonin (our "feel-good' chemical) can be found in the gut, which is why it's often referred to as the “second brain” or “gut brain.” ● The gut houses between 70% of the body's immune cells, so it's incredibly important to keep us healthy.● 500x more melatonin than our brain (necessary for proper sleep patterns).
Basics of Digestion:
● Ingestion● Digestion / Breakdown● Absorption● Elimination
Steps of Food Digestion:
Steps of Food Digestion: MOUTH – INGESTION Food comes into the mouth. The mouth produces saliva, which contains enzymes to break down food, chewing takes place, and food is swallowed.ESOPHAGUS - TRANSPORT A muscular tube that carries chewed food to the stomach.STOMACH – BREAKDOWN Enzymes and Hydrochloric Acid (HCL) / Stomach Acid break down food, and muscle walls turn food into liquid.SMALL INTESTINE - ABSORPTION Digested food from the stomach enters the intestines, where nutrients from the food ar absorbed into the bloodstream and sent to the liver, where they will be stored or transmitted t other parts of the body.LARGE INTESTINE – ELIMINATION Waste is transported from the large intestine to the colon and eliminated.
What is Leaky Gut?
Your intestines work like a barrier to keep toxins and undigested food particles from ‘leaking’ out of your digestive tract.When some of these undigested proteins or wastes leak from inside your intestines into your bloodstream, it creates an inflammatory immune reaction.This leads to symptoms in many areas of the body - including the brain - where it can cause migraines, anxiety, or depression.In the brain, inflammation triggers anxiety and can decrease our “good mood” brain chemicals.This produces symptoms like fatigue, insomnia, PMS/hormonal imbalance, decreased desire for social activity, lowered libido, poor learning skills, and weight changes.What Causes Leaky Gut?Stress & fast-paced lifestyles Increase in processed and packaged foods filled with gluten, dairy, soy, and corn (can inflame our gut & brain) High sugar consumption, alcohol, pesticides, environmental chemicals, antibiotics, and stress
What you can do?
1. Exercise: Exercise helps to control stress hormones, calms the nervous system, and builds muscle to support insulin sensitivity. It also releases endorphins and gets our bowels moving.
2. Diet: Food sensitivity testing or an elimination diet to identify food intolerances. Avoiding dairy and gluten is a good place to begin, followed by other major allergens such as soy, peanuts, corn, shellfish, eggs, and citrus, and anti-inflammatory foods like wild fish, green vegetables, nuts, and seeds.
3. Supplements: Natural supplements can also help lower inflammation and heal a leaky gut.
Omega 3 Fish oil: For anti-inflammatory and mood-boosting effects. Probiotics: Can help to repair intestines, decrease feelings of anxiety and positively affect mood. Studies have shown that individuals taking probiotics have less anxiety. Curcumin (turmeric): Powerful natural anti-inflammatory that helps decrease inflammation and stress in the gut. L-Glutamine: Fuel to rebuild digestive tract cells and helps with intestinal repair.4. Meditation / Relaxation/Prayer/ Yoga: Help increase parasympathetic response, support circulation to the GI tract, and promote proper absorption of nutrients.
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