Gut Health Essentials: The Importance of Good Gut Health
Gut health is important in understanding your child's overall health. Let us dive into what gut health entails, why it matters, and how you can improve it to support your child’s well-being.
Why Gut is Important
A diverse gut microbiome is linked to better overall health. Research shows that less diversity in gut bacteria is associated with various health issues, including inflammatory bowel disease, eczema, arthritis, and type 1 diabetes. While this does not mean gut health directly causes or prevents these conditions, it does highlight the importance of nurturing a healthy gut from an early age.
The Gut-Brain Connection
The gut and brain are in constant communication with one another. This two-way communication system, called the gut-brain axis, means that what happens in the gut can significantly affect the brain’s ability to function, and vice versa. Studies suggest that a healthy gut microbiome can support better cognitive function and mood regulation by positively influencing brain chemistry and behaviour.
For children, whose brains are still developing, the gut-brain connection is especially important, emphasizing the need for a balanced, nutrient-rich diet.
The Plant-Based Advantage
Plant-based diets can do wonders for gut health. Children who eat a variety of plant foods – such as fruits, vegetables, and legumes – tend to have a more diverse gut microbiome, and they reap the benefits of increased important fatty acids in the gut and reduced inflammation in the body.
3 Easy Ways to Boost Your Child's Gut Health
- Embrace a variety of plant-predominant foods: Aim for 30 different types of plants each week – including fruits, vegetables, whole grains, and legumes. Research shows this can lead to a more diverse gut microbiome.
- Focus on fiber: Most children do not get enough fiber – 9 out of 10 children do not meet the recommended fiber intake set by the Institute of Medicine. Boys aged 6-11 generally consume about 13.7 grams of fiber, while girls in the same age group typically intake around 12.0 grams. Increasing fiber intake is important to feed healthy gut bacteria and maintain regular, health bowel movements. Check out our blog post on improving your child's fiber intake for more details!
- Limit ultra-processed foods: Choose whole foods wherever possible. A study involving children ages 2-9 found that a diet high in ultra-processed foods, such as refined carbohydrates and high-fat animal products, can negatively impact gut bacteria.
Language Matters
When encouraging healthier eating, focus on adding good foods rather than restricting "bad" ones. A study in Norway found that simply making fruit more available at school led to long-term increases in fruit consumption, even years after the program ended.
In this four-year study, 15 schools received free fruit (the intervention group), while 12 schools served as the control group with no program. The results were impressive - students with access to free fruit ate more that 0.5x more portions of fruit per day and this carried forward up to 3 years after the program ended
Instead of restricting unhealthy food options, this study was successful because of the program’s positive approach: make fruit easily accessible and appealing. This intervention promoted long-term improvements in children’s eating habits, and their families began to eat more fruit as well!
5 Positive Approaches to Healthier Eating
- Introduce new foods gradually: Pair new plant-based foods with familiar favorites
- Lead by example: Children often mimic their parents' eating habits, so try to incorporate more plant-forward choices into your own diet
- Get children involved in food prep: Cooking and gardening can foster positive relationships with healthy foods, making them more appealing
- Teach about nutrition: Focus on how different foods help our bodies grow and stay health
- Offer choices: Encourage your child to make decisions by providing a selection of healthy options at home, promoting a sense of control over their diet
Takeaways
Remember, every child is unique. If you have concerns about your child's diet or gut health, consult your pediatrician. By focusing on plant-based, whole foods, you are supporting your child's gut health and setting them up for lifelong wellness. Begin the journey to better gut health today!
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto