9 Ways to look after your child's gut during the holidays
Looking after your child’s gut during the holidays can help keep them well even with a few candy canes and chocolates thrown in!
Festive celebrations and school holidays mean our family's normal eating habits are disrupted.
Sugary treats, processed foods and late nights can impact our children's gut health. You may notice mood swings, tummy complaints or fatigue.
Looking after your child's gut microbiome leading up to Christmas and during the holidays is important
Why your child's gut health matters
The state of your child's gut and their microbiome influences their ability to digest, absorb and utilise their food.
With 70% of your child's immune system found in their gut, the health of their gastrointestinal system can influence their ability to ward off colds and viruses and their recovery if they do get sick.
An imbalance in gut bacteria has been found to increase the risk of allergies like eczema and asthma.
Your child's gut health will also influence their mood thanks to the gut-brain axis. If you’re noticing low mood or frequent mood swings, paying some attention to their gut health can be worthwhile.
Watch: Kids Gut Health Webinar
Gain more insights into why your child’s gut health matters and how you can enhance it.
Tips to nourish your child's gut health during the holidays
Candy canes, chocolates, chips, soft drinks are commonplace on Christmas party tables. Changes to routines also mean your children may run on fewer hours sleep and less movement.
All of these foods can disrupt your child's gut microbiome.
Fortunately, there are lots you can do today to enhance your child's gut and protect their gut microbiome for what's to come.
1. Water, water water
Dramatic changes in diets, as well as different environments and stress, can cause constipation.
Not only hydrating, but water also keeps things moving in the gut and helps to avoid constipation.
Encouraging your child to opt for water over soft drinks, cordials and juices will also help reduce their sugar load.
2. Keep main meals balanced
Holidays are a time for fun and inevitability, your child is going to be enjoying a few treats (and so they should!)
To help increase their nutrient intake during the festive season (and avoid the guilt!) keep their meal meals nutrient-dense and balanced.
3. Opt for natural sweeteners
If you're baking Christmas treats at home, opt for natural sweeteners. Try monk fruit, stevia or raw honey.
Excessive intakes of added sugar feeds opportunistic bacteria and can upset the microbiome balance. Bloating, flatulence and even diarrhoea can be a result.
4. Add resistant starch to meals
Resistant starch moves through the small intestine undigested. This feeds the gut bacteria so that they can thrive.
Cool potato and pasta in salads are an easy way to add resistant starch to a meal. Consider adding lentils or beans to dishes and using unripe bananas in smoothies or desserts.
5. Offer fresh fruit and vegetables
Offer fresh fruit and vegetables alongside treats to encourage the intake of fibre-rich produce. Keep a bowl of fruit in eyesight, place fresh veggie sticks in amongst bowls of chips and lollies or serve a portion of fresh produce with dessert.
Does your child complain of tummy pains?
Tummy pains and alternating bowel movements are a common complaint amongst children. During the holidays they can often worsen if left un addressed. If you’re concerned about your child’s gut health or simply want to know what is “normal”, book a free call with the Nutrition For Kids’ practitioners. We’d love to help reassure you and give you the strategies to address any underlying issues.
6. Sneak in nutrient-rich ingredients
Increase the nutrients in your child's meals by adding a few ingredients.
Think bone broth in sauces, grated liver in bolognese, collagen in smoothies. Herbs and spices are also great ones to add to everyday meals.
You can use products like Nutra Organics Veggie Hero Powder, Natural Gelatin or Locakids Collagen Chocolate Treats to help take the pressure off you making things from scratch during this busy time.
7. Consider a quality probiotic
A quality probiotic can be helpful to support the gut microbiome. You can boost the gut bacteria through probiotic-rich foods such as yoghurt, kefir, fermented vegetables and tempeh.
A quality probiotic supplement can also be helpful during this time. Just remember, brands and products vary in strains and quantity. If you need individual advice, get in touch with our Nutrition For Kids practitioners.
8. Maintain optimal sleep habits
Sleepovers, campouts, hotels and oodles of excitement can mean your children are sleeping less.
A lack of sleep influences your child's hunger and satiety hormones that help to regulate their food intake.
Gut microbiome diversity can influence your child's sleep quality and early evidence suggests there are some probiotic strains that can be beneficial for improving sleep.
9. Explore outside
Exploring outside in various natural environments exposes our children to a variety of microbes, increasing the bacterial diversity in their gut.
If you've watched our Gut Microbiome webinar, you'll know bacterial diversity is one of the key factors in a healthy gut.
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