Probiotics for Kids: A Paediatric Dietitian's Guide to Gut Health

Discover the best probiotics for kids from a paediatric dietitian who specialises in kids gut heath. Learn how probiotics and prebiotics support children's nutrition and immune health. Even though i have been working as a paediatric dietitian now for over two decade, I’m still in awe of the intricate relationship between gut health and our systemic health. Our gut heallth controls our life - literally!

It affects our brain neurotransmitter and our mood, it affects our risk of disease and overall wellbeing.  In a recent episode of the Easy Feed Podcast titled "Probiotics in Children", I delved deep into this fascinating topic. Today, I'm excited to share with you the key insights from that episode, exploring how probiotics and prebiotics can support your child's nutrition and potentially ease those pesky tummy troubles.

Understanding Probiotics: The Gut's Little Helpers

Let's start with the basics: what exactly are probiotics? As a children’s dietitian, I often describe probiotics as friendly bacteria that, when consumed, offer health benefits to our bodies. Think of them as tiny superheroes for your child's gut!

Probiotics play a crucial role in maintaining a healthy balance of bacteria in our digestive system. This balance is essential for a strong immune system, which is particularly important for growing children. 

But here's where it gets really interesting: probiotics don't just float around in the gut. They actually work at a cellular level, helping to tighten the junctions between gut cells and thicken the protective mucous layer. This fortification is like building a strong wall around a castle, making it harder for harmful bacteria and viruses to invade.

In short, probiotics can help by:

1. Reducing inflammation in the gut

2. Improving digestion and nutrient absorption

3. Strengthening the gut's protective barrier

The Best Probiotics for Kids: What to Look For

When parents ask me about the best probiotics for their children, I always emphasise that not all probiotics are created equal. Different strains have different effects, and what works for one child might not work for another.

However, there are a few strains that have shown promising results in research:

1. Lactobacillus rhamnosus GG (LGG): This is one of the most studied probiotics for children. It's been shown to be particularly helpful for kids with food allergies and eczema.

2. Saccharomyces boulardii (S. boulardii): This probiotic yeast is excellent for supporting gut health, especially when children need to take antibiotics.

3. Bifidobacterium is another strain that has shown benefits for digestive health and immune function in children.

Remember, as a paediatric dietitian, I always recommend consulting with a healthcare professional before starting any new supplement regimen for your child.

Tummy Troubles in Kids

One of the most common concerns I hear from parents as a paediatric dietitian is about child tummy pain. Kids can have tummy troubles for a whole range of reasons! Sometimes it’s anxiety and sometimes its food!

Foods that may cause tummy pain in kids include: excessive fruit, milk and wheat.  I can certainly help troubleshoot any food intolerances with parents in a private consultation.

Probiotics may or may not help in this situation… there is no concrete evidence to suggest that they will help with tummy pain.

Probiotics may however be beneficial in the following areas: 

1. Immune function: A significant portion of our immune system resides in the gut. By promoting a healthy gut environment, probiotics can help bolster your child's overall immunity.

2. Allergy management: Some studies suggest that certain probiotics may help children outgrow food allergies more quickly.

3. Mood and behaviour: There's a growing body of research exploring the gut-brain connection, suggesting that a healthy gut microbiome could positively influence mood, tantrums and even concentration in children.

4. Nutrient absorption: A healthy gut lined with beneficial bacteria is better equipped to absorb essential nutrients from food, supporting overall children's nutrition.

Prebiotics: Feeding the Friendly Bacteria

Now, let's talk about prebiotics. If probiotics are the superheroes of the gut, think of prebiotics as their power-up food! Prebiotics are types of dietary fibre that feed the beneficial bacteria in our gut.

I often explain prebiotics to parents using the analogy of a garden. If probiotics are the seeds we plant, prebiotics are the soil and fertiliser that help those seeds grow and thrive.

Some excellent sources of prebiotics include:

1. Bananas

2. Apples

3. Oats

4. Whole grain bread

5. Leafy green vegetables

By including these foods in your child's diet, you're not only providing essential nutrients but also supporting a healthy gut environment where probiotics can flourish.

Practical Tips for Incorporating Probiotics and Prebiotics

As a children’s dietitian, I'm all about practical, easy-to-implement strategies. Here are some simple ways to boost your child's intake of probiotics and prebiotics

1. Include fermented foods in their diet: Yoghurt, kefir, and even some types of cheese contain natural probiotics.
2. Offer a variety of fruits and vegetables: This ensures a good intake of prebiotic fibres.

3. Choose whole grains: Swap white bread for wholemeal or grainy varieties
4. Consider a probiotic supplement: If your child is on antibiotics or suffers from frequent tummy troubles, a supplement might be beneficial. Always consult with a paediatric dietitian or healthcare provider first.

5. Make it fun: Create colourful fruit and veggie platters, or involve your kids in preparing probiotic-rich foods like homemade yoghurt parfaits.

A useful site which discusses pre and probiotics in gut health is HERE Health Direct

The Future of Probiotics in Children's Nutrition

As research in this field continues to evolve, we're uncovering more and more about the potential of probiotics in supporting children's health. From managing allergies to supporting mental health, the applications seem to be ever-expanding.

As a paediatric dietitian, I always emphasise that probiotics are not a replacement for a balanced diet and healthy lifestyle. They're a supplement to support overall health and wellbeing.

Every child is unique, and what works for one may not work for another. If you're considering incorporating probiotics into your child's routine, it's always best to consult with a paediatric dietitian first so they can guide you on the best plan for your child.

By focusing on gut health, we're not just addressing immediate concerns – we're setting the foundation for a lifetime of good health. And isn't that what we all want for our children?

If you have any questions about probiotics, children's nutrition, or any other aspect of your child's diet, don't hesitate to reach out.

Yours in healthy families,
Karina x
Paediatric Dietitian
Founder of Nourishing Kids