To some, parents this might seem to be a passing fad or a new buzzword, but actually, gut health in a layman’s term means the whole digestive system. The digestive system is one of the cardinal function of the human body and consists of the gastrointestinal tract or the GI tract, also known as the digestive tract ie- mouth, esophagus, stomach, small intestine, large intestine plus the accessory organs ( salivary glands, tongue, pancreas, liver, and gallbladder). Promoting gut health in kids ensures a healthy immunity system.
Promoting gut health in kids? How Does it happen?
The digestive system as we all know helps to break down the food that we eat into various nutrients and smaller components which get absorbed and assimilated into the body. The digestive enzymes along with trillions of microbiome and different organs work in perfect harmony to get the nutrients from the food which further contributes to energy, growth, and cell repair.
A healthy digestive system means a healthy you. Do you know that 80% of our immune system is in our digestive system, so in short, a healthy digestive system promotes a strong immune system by providing a robust disease defense mechanism? Apart from this, it also helps in improving bowel movement, increases absorption of nutrients, helps in relaxation by relieving from mood disorders, increases energy and stamina, helps in reducing weight, and enhances the elimination of body toxins.Hence healthy gut implies a healthy diet.
Following are some tips for promoting gut health in kids:
1. Introducing fiber
Leafy greens, legumes, whole wheat, and grains provide essential protein, minerals, vitamins, nutrients, and fiber to the body thereby creating a well-balanced alkaline environment, which accelerates the digestion process. Fiber-rich food like beans, fruits, and vegetables keeps your gut happy and healthy. These help in regular smooth bowel movement and reduces constipation.
2. Avoid junk foods
These mouth-watering snacks are so tempting and are hard to resist but it is also true that “processed foods” like snacks, chips, instant noodles, burgers, pizzas, cheese, foods made out of white flour, beverages, etc. fall under the category of junk foods. They are high in fatty acid with very minimal or negligible nutrients value. They are indeed the biggest culprits for poor digestion.
3. Stay hydrated
About 60% of the human body is made out of water. Water is one of the primary building blocks of cells, it helps in flushing out toxins from our body, lubricates joints, forms saliva thereby helping in the digestion process. It softens stools and prevents constipation. It breaks down the food into essential nutrients aiding the digestion process. Intake of plenty of fluids enhances the body’s digestion power. Fluids like milk constitute an important dietary routine for children. Milk has got many health benefits it provides calcium, protein, potassium, phosphorus, vitamin D, and vitamin b12 and should be included in your child’s diet chart for happy and healthy gut functioning.
Exercise helps in improving fitness, increasing concentration, helps in building a stronger heart, bones, and healthier muscles encourage healthy growth and improve self-esteem. Exercise also helps in boosting the metabolism which in turn helps in good digestion.
5. Good bacteria
The digestive system needs good bacteria for proper functioning. Fermented foods or probiotic supplements are a rich source of good bacteria. South Indian breakfast is considered to be healthy because most of them are fermented and are easy to digest.
6. Avoid too much medicine
Medicine and antibiotics are necessary lifesaving drugs, but overusing antibiotics can not only cause antibiotic resistance but can also kill the good bacteria and damage the microbiome which is responsible for good gut health. Overdosage or too much of medicine causes the body to dehydrate resulting in constipation.
by Suditsha Sanyal
12 thoughts on “Tips For Promoting Gut Health In Kids”
Healthy digestive system is very important for a good health.much much useful information.thank you for sharing
Gut is very hard for immunity building and you provided great tips to promote gut health in kids. Thanks for sharing
Perfect tips shared. I too believe that our food has a lot of good bacteria to help build the gut health. Curd/yogurt and fermented food like Idli does the job very well .
Gut is the most important aspect of healthy diet and having it in good condition in natural way is the best way. Including fibre in diet and avoiding too much supplements is my mantra to keep gut healthy.
Taking care of the Gut health in kids is of utmost importance and should be started from an early age to ensure healthy lifestyle. love the simple yet effective tips on how to go about it
These are some great tips. A well balanced meal with fiber, vitamins and fluids will help in maintaining gut health.
I really feel that for good health it’s important to make sure we eat healthy and serve same healthy food to our kids. Loved the post!!
Gut health is the key to overall health and fibres and right hydration is very important not just for kids but adults too
From my experience and people around me that gut health is a major reason for depression. The brain is linked to the tummy. If kids get a fiber rich diet like you have shared then they wont go through depression as well. My grandson cries out while pooping although he eats all the right foods.
Good gut health is most important aspect of overall health and wellbeing. for kids, it become little challenging as they like junk food more than healthy. the post contain really helpful tips. I loved the images of healthy lunch boxes. it has inspired me to pack more healthy food for my girls.
A good gut health makes so much difference for growing kids. We often ignore it as we think children are supremely active but an unhealthy gut can impact their appetite and overall growth and milestones.
Thats a very important topic. Kid’s gut health often gets neglected as we think that they get plenty f running and moving around so whatever they eat gets easily digested. But with the changed lifestyle and eating habits, kids consume a to of junk food in the form of snacks. And thats where the problem starts. it starts slow but take a big shape.