6 Ways to Boost Your Child's Gut Health

This article may contain affiliate links (which basically means if you buy something from a link on my site, I get a small percentage kickback from it.) However it’s no extra cost to you and it simply helps support this blog. Thank you so much for being here! I so appreciate you and hope you enjoy reading my articles!

Every bite of food your child takes, whether it's an apple slice, chicken nugget, or spoonful of peanut butter, gets broken down by their digestive system into absorbable nutrients and fuel. A healthy gut is essential for supporting your child’s overall health, but sometimes, it needs a little extra TLC. Whether you're worried about their constipation, upset tummies, or just want to support your kiddo’s digestion for long-term health, here are six easy strategies to boost their gut health.

1. Concentrate on the “Good Bugs” in Their Gut

The gut is full of bacteria, but not all bacteria are bad! In fact, the “good” bacteria in your child’s gut play a vital role in digestion, immune function, and overall health. To help these good bacteria thrive, focus on foods that provide probiotics (live, good bacteria) and prebiotics (food for the good bacteria).

Prebiotic Foods:

• Bananas: Great for digestion and fiber-rich.

• Organic Oats: Perfect for breakfast.

• Organic Berries: Loaded with antioxidants and prebiotics.

Probiotic Foods:

• Yogurt: Opt for natural, unsweetened versions for the most benefits.

• Kefir: A fermented drink that’s similar to yogurt but with even more probiotics.

• Organic Cheese: Another tasty, gut-friendly option.

• Tempeh: A fermented soy product that’s great for vegetarians.

Cutting back on processed foods, sugary snacks, and unhealthy saturated fats (think processed meats) can help prevent the growth of harmful bacteria, making room for the good guys to flourish.

2. Let Them Have Fun in The Garden, With Pets, and Other Kids

It turns out, getting dirty can actually be good for your kid’s gut! Activities like playing in the garden, hanging out with pets, and socializing with other kids expose your little ones to healthy bacteria that help support a balanced microbiome.

• Pets: If you’ve got a dog, you’re in luck! Studies show that babies who grow up around dogs are less likely to develop asthma by the age of 6. So when your dog nuzzles up to your kids (or even licks their face), it’s not all bad (even though you realllllly want to cringe!) those bacteria are helping build up your child’s immune system.

• Gardening: Kids who get their hands dirty in the garden are exposed to beneficial bacteria from the soil, which helps strengthen their gut microbiome. Trust me, every unwashed carrot they pull up is like a little gut-health superfood.

Playing outside and being around pets can help make sure your child’s gut is filled with the right mix of bacteria, promoting overall health and even reducing the risk of allergies and asthma.

3. Use Antibiotics Carefully

Antibiotics are essential for treating bacterial infections, but they are used WAY too often as the first line of defense and they also wipe out the good bacteria in your child’s gut along with the bad. This disruption can cause digestive issues and impact their long-term health.

Be sure antibiotics are used only when absolutely necessary, and make sure your pediatrician is fully aware of your child’s health history before prescribing them. Prolonged or unnecessary antibiotic use can throw your child’s microbiome off balance, potentially leading to problems like stomach upset, diarrhea, or yeast infections.

4. Try Probiotic Supplements

If your child’s gut could use a little extra help, probiotic supplements are a great way to boost the “good” bacteria in their system. Probiotics can help with common gut issues and can be particularly useful after a round of antibiotics.

When selecting a probiotic supplement for your child, look for one that contains strains proven to be beneficial for kids.

Hiya’s Kids Daily Probiotic is a great option (and my kids love them which is obviously a deal breaker!). Each chewable tablet contains 10 billion live cultures, including some of the most clinically researched probiotic strains for children. Plus, Hiya’s probiotic is rigorously tested for quality and safety to make sure your child gets the best possible support.

Choose Your Probiotic Carefully

Hiya’s probiotics aren’t just any supplements. I love them because they’re clean, and safe! They include:

• Lactobacillus rhamnosus (GG)

• Lactobacillus paracasei (UALpc-04™)

• Bacillus lactis (Bl-04®)

With these strains, Hiya’s probiotics support immune function, digestion, and nutrient absorption. And of course, they’re sugar-free and Clean Label Project Certified, so you can trust that your child is getting the safest, most effective supplement.

5. Cut Back on Processed Foods

While it’s tempting to reach for processed snacks like chips, cookies, or fast food when you have those busy non-stop activity nights, these can actually harm your child’s gut health. Foods packed with artificial sweeteners, unhealthy fats, and low fiber can disrupt the balance of good bacteria in your child’s gut, leading to digestive issues and other health problems.

Instead, focus on whole foods that nourish the gut, such as fresh fruits, vegetables, whole grains, and lean proteins. The less processed the food, the better it is for your child's gut health!

6. Add More Greens

Leafy greens are a powerhouse for gut health. Packed with essential vitamins and minerals, greens like spinach, kale, and broccoli support healthy digestion, reduce inflammation, and promote a healthy gut microbiome. Incorporating more greens into your child’s diet can lead to better digestion and overall well-being.

To sneak more greens into your child’s meals, try adding a handful of spinach to pasta, tossing kale into a smoothie, or mixing greens into scrambled eggs. Small, easy changes like these can make a big difference in supporting your child’s gut health.

If getting greens into your child’s diet is a struggle, consider supplementing with Hiya’s Kids Daily Greens + Superfoods. This kid-friendly powder is designed to provide a daily dose of greens to help support gut health, immune function, and overall nutrition.

Hiya offers a great solution for parents looking to make sure their children get the nutrients they need, even when it's hard to get greens into meals. What's more, Hiya stands behind their commitment to quality, offering third-party testing for their products including their Kids Daily Greens. They conduct rigorous tests for heavy metals like lead to ensure safety and purity, so you can feel confident about what your child is consuming, and all their products including their Kids Daily Greens + Superfoods is Clean Label Project certified. You can learn more about their testing process here.

7. (Bonus Tip!) Don’t Overdo It With Sterilizing Practices

As much as we want to keep our kids clean and germ-free, over-sanitizing can actually harm their gut health. Constant use of hand sanitizers or cleaning products can limit your child’s exposure to beneficial bacteria, which are essential for building a strong, healthy microbiome.

Instead of reaching for the bleach, try switching to natural cleaning products and exercise some restraint with hand sanitizers. Let your child play outside, get a little dirty, and build their immune system naturally.

Bailey Petrucelli is a Women’s & Family Nutritionist and wellness advocate, passionate about helping moms and families take charge of their health. On her blog, The Peachy Nutritionist, she shares practical tips, empowering holistic wellness information, nutritious recipes, and real-life wellness strategies to empower moms to create a healthy and balanced lifestyle for their families.

You may also like…

let’s be friends on Instagram!

Search the blog ↓