Why is gut health important in children?

"We are what we eat!" This simple phrase holds deeper meaning when it comes to our health. The gut plays a vital role in breaking down the food we consume, absorbing essential nutrients, and supporting the functioning of various body organs. A healthy gut is the foundation of overall well-being.

The gut microbiome—a complex community of microorganisms residing in the digestive tract—performs several critical functions. As children's bodies and brains are still developing, maintaining good gut health during these formative years is especially important. A balanced gut contributes to stronger immunity, improved focus, better digestion, and even a reduced risk of allergies and chronic conditions.

Gut health in children:

Gut health refers to the functioning of the gastrointestinal tract and related microorganisms. It begins to develop from foetal life and continues to change over time after birth.

The first 1000 days after birth are crucial for the development of the microbiome. This window lays the foundation for a strong immune system and subsequently good health. At the age of 3, the microbiome remains steady and resembles that of an adult.

The one trillion microorganisms live in synergy to maintain the ecosystem for the digestion of food. A shift in the composition microbiome leads to poor gut health and causes fallout in overall health.

Genetics, diet, antibiotic usage, breastfeeding and other environmental factors are responsible for the composition of the microbiome.

Growth and development:

Gut bacteria help in digestion, metabolism, maturation of immunity. Gut health promotes growth and neurocognitive development by absorbing essential nutrients into the body.

Gut Health and Immunity:

70% of your entire immune system resides in your gut. A healthy gut prevents harmful substances and germs from entering the bloodstream through a barrier mechanism. The microbiome in the gut trains the immune system to attack viruses and prevent infection.  Developing a healthy gut in children is key to preventing chronic diseases such as diabetes, obesity, autoimmune diseases, asthma, skin diseases, etc.

Gut health and behaviour & cognitive function:

 Gut is closely linked to the central nervous system, as there are millions of nerve cells present in the digestive tract. It impacts the pain perception, mood, appetite, cognition and sleep. Studies have shown that poor gut health leads to irritation and higher chances of anxiety and depression in children.

How to improve gut health in children?

Here are some tips to improve your child's gut health.

• Avoid packaged and processed food with preservatives, artificial sweeteners and other chemical agents that can disrupt healthy bacteria.
• Adequate water intake can flush toxins from the body, improve digestion and prevent constipation.
• Exercising 1 hour every day helps children improve digestion and metabolism, better blood circulation, and sleep regulation.
• Overuse of antibiotics without prescriptions would be avoided in children. It kills good bacteria in the gut along with bad bacteria. It takes or most one to two months to recover the good bacteria after use of antibiotics. It is always a better idea to use prebiotics and probiotics to maintain a healthy gut.
• Sources of Prebiotics for children: Prebiotics are plant-based foods high in fibre, such as vegetables, fruits whole grains. Almond, Banana, Wheat, Corn, Flax seeds, Tofu, Soya milk, Onion, Honey, Green leafy vegetables, Beans are some of the sources of prebiotics:
• Probiotics contain live bacteria or yeast. Yoghurt, Cottage cheese, Kombucha, Pickles, Kimchi, Idli, Dosa and fermented foods and drinks are a good source of probiotics.
• Getting 8 to 10 hours of sleep is essential for maintaining your gut health. Sleep deprivation in children results in higher cortisol levels, which is a stress hormone. This can cause bloating, inflammation, food sensitivities, stomach pain, and other issues. A lack of sleep contributes to digestive problems in children.
• For digestion-related problems in your children for more than a week, such as vomiting, diarrhoea, bloating, or gas, you need to consult a Gastroenterologist.

FAQS:

What are the signs of poor gut health?

• Digestive problems
• Mood changes
• Weight fluctuation
• Allergy
• Sensitivity to food
• Bad breath
• Sleep disturbances
• Frequent infection
• Mental problems
• Stress
• Anxiety
• Autoimmune conditions
• Skin issues

What is the gut-brain axis?

Gut and brain work hand in hand. It is one of the body’s strongest connections and works bidirectional. Vagus nerve, gut microbiome and enteric nervous systems play a major role in the gut-brain axis. Gut and brain exchange signals and contribute to overall health. The gut contains a greater number of nerve cells than any other body part, and hence it is the effective feedback mechanism. The gut-brain connection can control your hunger, cravings, digestion, metabolism, mood, stress, pain, immunity, as well as cognitive functions.

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