Understanding and Improving Your Child’s Gut Health

Did you know that low moods, poor immunity, emotional dysregulation, weight issues, and frequent stomach ache may all be connected? Research shows that gut health is closely linked to physical growth, neurocognitive development and immunity in children.

The good news is that with the right habits, you can improve your child’s gut health, and the earlier you start, the more effective these habits can be. Prioritising a healthy gut will help your child grow, thrive, and stay resilient.

What is gut health?

Gut health refers to the overall function of the gastrointestinal (GI) tract and the balance of the microorganisms living in it. Good gut health begins with a healthy and diverse gut microbiome – an ecosystem of trillions of microorganisms, such as bacteria and fungi, that live in our digestive tract in harmony and balance. An unhealthy gut’s microbiome is one that is out of balance. This dysbiosis can lead to significant negative health consequences in children.

Many factors influence the composition of the gut microbiome, including genetics, mode of delivery, breastfeeding, diet, antibiotic use, and environmental influences. Establishment of the human gut microbiome begins in the foetal life and undergoes changes after birth.

Babies acquire their gut microbiome at birth, obtaining gut bacteria from their mums’ birth canal when they are delivered via vaginal delivery. Babies born via caesarean section have a different composition of microbiome as they are not exposed to the same bacteria found in their mother’s birth canal.

As a baby grows, different types of milk influence the type of microorganisms in the gut. Breast milk is rich in prebiotics and probiotics and is a good start to achieving a healthy gut microbiome. A child’s gut microbiome continues to change and evolve as they grow and develop different lifestyles and dietary habits. By the time a child is 3 years old, their microbiome stabilises and begins to resemble that of an adult.

How does gut health impact children?

The gut microbiome supports essential bodily processes such as digestion, metabolism, and immune system regulation. As such, gut health is vital to a child's development, affecting not only physical growth and emotional well-being but also their long-term health.

Promotes growth and development

A healthy gut allows better nutrient absorption which is crucial for your child’s physical growth and neurocognitive development.

The gut is closely linked to the central nervous system with millions of nerve cells lining the digestive tract. With this close connection, it is not surprising that the gut microbiome modulates neural function and has a significant impact on pain perception, mood, anxiety, appetite, cognition and circadian rhythm. Studies have shown that children who suffer from poor gut health tend to be irritable, have low moods, and are more prone to anxiety and depression.

Prevents diseases

More than two-thirds of the body’s immune cells are located in the GI tract. The way a healthy gut microbiome helps prevent diseases and illnesses in children is complex and involves multiple factors. Microorganisms in the GI tract teach the immune system to fight off viruses and manage inflammation. A healthy gut microbiome also promotes immune tolerance to harmless food proteins and maintains the gut’s barrier function, preventing harmful substances and germs from entering the bloodstream.

These processes help build a strong immune system, reducing the risk of infections like gastroenteritis, respiratory tract infections, and ear infections. Children with a healthy gut microbiome are also less likely to develop allergic conditions such as asthma, eczema and food allergies. Establishing good gut health in childhood lays the foundation for long-term well-being, potentially reducing the risk of chronic conditions like obesity, diabetes, and autoimmune diseases later in life.

How to improve gut health in children

To support your child in developing a healthy gut, it’s important to understand what good gut health involves. Other than digesting food and absorbing nutrients well, having good gut health also means being free from gut-related symptoms and illnesses.

Signs of a healthy gut include adequate growth, age-appropriate neurocognitive development, regular bowel movements, the absence of abdominal discomfort and pain, and being free from allergies.

The following are some ways you can improve your child’s gut health:

• Choose food rich in fibre, prebiotics and probiotics
  

  Include foods high in dietary fibre, such as fresh fruits, vegetables, and whole grains, to promote healthy bowel movements and encourage the growth of beneficial gut bacteria.

  Fermented foods containing live, active bacterial cultures also add more beneficial bacteria to your child’s gut microbiome. Child-friendly options include dairy-based fermented foods like yoghurt and cheese, as well as non-dairy options such as sourdough bread.

• Avoid processed and artificially sweetened foods

  Processed foods are often high in salt, sugar, and unhealthy fats. These can contribute to constipation and hinder the growth of beneficial gut bacteria. Likewise, artificially sweetened foods may negatively impact the development of good microorganisms in the gut.

• Ensure adequate hydration

  Drinking enough fluids is essential for maintaining your child’s gut health. Water aids digestion by helping waste pass through the large intestine more easily, softening stools, and preventing constipation.

• Encourage physical activity
  

  Physical activity plays a vital role in your child’s physical and mental development. It supports a child’s overall well-being. For children aged 1 to 6, it is recommended to aim for at least 180 minutes of physical activity spread throughout the day. For children above 5 years old, this should include at least one hour of moderate to vigorous exercise daily.

  Exercise improves blood circulation, supports healthy digestion, keeps metabolism high, and improves the quality of sleep. These factors help dmaintain a healthy balance of good gut microorganisms in your child’s system.

• Avoid unnecessary antibiotics

  Antibiotics are important to fight bacterial infections. However, they can wipe out the good bacteria along with the bad ones. It is not uncommon to experience abdominal symptoms like bloating and loose stools after a course of antibiotics. Therefore, antibiotics should only be used when medically necessary and for the appropriate indications.

How can I tell if my child has poor gut health?

Here are some symptoms that may be associated with poor gut health:

• Abdominal discomfort
  

  If your child frequently feels bloated, gassy, experiences tummy aches, constipated, or has frequent diarrhoea, poor gut health may be contributing to it. One-off incidents that resolve quickly are more likely to be due to acute issues such as infections. However, if your child’s symptoms are persistent, you should consult a paediatrician for a thorough examination.

• Poor moods

  Did you know that the gut sends direct signals to the brain, and that there are more nerve cells in your gut than in your brain itself? Poor gut health may contribute to anxiety, stress, and low moods, as your irritated gut sends constant distress signals to the brain. Conversely, a troubled mind can also send signals to the gut, triggering symptoms such as abdominal pain and bloating.

• Fatigue

  An unhealthy gut can hinder proper nutrient absorption and affect sleep quality, causing your child to feel tired and listless. If you find your child’s energy levels to be low despite getting enough sleep, improving their gut health may help. Remember to consult a paediatrician to rule out other causes of fatigue.

• Weight problems

  The composition of your child’s gut microbiome plays an important part in weight control. Some bacteria facilitate the absorption of calories and nutrients, while others hinder it. An imbalance in the gut microbiome can contribute to both overweight issues and difficulties in thriving.

• Allergies and food sensitivities
  

  An imbalance in the gut microbiome is increasingly recognised as a significant factor in the development of allergies in children. A diverse and balanced gut microbiome may help prevent or manage allergies such as eczema, asthma, and food sensitivities.

Work with your child’s paediatrician to nurture a healthy gut

It is important to seek medical attention if you consistently notice any of the above symptoms in your child. Work together with your paediatrician to identify the cause of your child’s symptoms. The foundation of your child’s gut health is built early on, so it’s important to nurture a balanced and healthy microbiome right from birth.