Kiddipedia
The gut microbiome is often talked about for health and wellbeing but what is it and how does it impact your child’s health now and into the future?
What is the gut microbiome?
The gut microbiome refers to the micro-organisms (living things that are so small they can only be seen via a microscope) that live in the human digestive tract. Most of these microorganisms are found in the large intestine. The gut microbiome is unique to each person and has a significant impact on health and wellbeing throughout life. The gut microbiome is influenced by genetics, diet, exercise, medicines, stress, sleep and other life experiences.
How does the gut microbiome influence health?
The microbes (bacteria, fungus, viruses and archaea) that make up the gut microbiome feed on the parts of foods not digested by humans including fibre and resistant starch. Gut microbes produce by-products from eating this fibre and these by-products have many benefits for our bodies. Different microbes create different by-products, so a gut microbiome that includes many different microbes living in balance with each other is the best for health. A healthy gut microbiome supports your child’s immunity, mental health, and development. The gut microbiome has been associated with many health conditions including the risk of heart disease, neurodevelopmental conditions and auto-immune conditions.
Prebiotics refer to foods to feed the gut microbiota eg. dietary fibre.
Probiotics refer to live bacteria and yeasts that are eaten in foods such as yoghurt or supplements.
What impacts my child’s gut microbiome?
The development of the gut microbiome starts in the womb and continues throughout your child’s life. The gut microbiome of pre-term babies differs to full term babies and vaginally delivered babies differ to those born via caesarean section. Other influences like having pets in the home, growing up with siblings, having contact with soil and less sterilised environments all support gut microbe diversity. The best ways you can support your child’s microbiome are:
- Breastfeeding.
- Increasing their intake of high-fibre foods including fruit, vegetables, legumes (eg. beans and lentils) and wholegrain carbohydrates (eg. bread, cereals, pasta).
- Eating a variety of different foods. Different foods provide different nutrients and will feed different types of microbes.
- Include probiotic foods regularly in their diet. Examples include yoghurt, semi-hard cheeses (eg. cottage cheese, cheddar cheese, mozzarella), kefir and miso.
- Minimising intake of artificial sweeteners and food additives. Encouraging exercise, particularly playing outdoors in nature. Encouraging good sleep habits.
- Eating a balanced diet, enjoying exercise and spending time outdoors are all beneficial for our children’s health and will support their gut microbiome too!
Tip: Carbohydrates that have been cooked and cooled contain more resistant starch than freshly cooked carbohydrates. For example, leftover pasta or cold cooked potatoes in a potato salad. Resistant starch is food for the gut microbiome so make the most of those leftovers for supporting your kid’s microbiome!
References: https://doi.org/
By Laekin Rose Accredited Practising Dietitian
@lr_dietetics lrdietetics.com
With a Bachelor degree in Nutrition and Food Science and a Master of Nutrition and Dietetics from the University of Sydney, Laekin combines a passion for food with knowledge, evidence-based practice, and the latest trusted nutrition findings to craft personalised nutrition plans.
As a mum of two, Laekin understands the dynamics of feeding a family, particularly the challenges of simultaneously meeting everyone’s nutritional needs and food preferences, and can discuss any feeding concerns you may have with your children. Her background in the corporate world means she also understands how the demands of work can make maintaining your health and wellbeing a challenge and can craft a plan that accommodates both your work and home life.
