The gut microbiome is the collection of all the microorganisms that live in the human digestive system. In a healthy microbiome, all these microorganisms live happily together. However, under certain conditions, like stress, c-section deliveries, antibiotics treatment, the microbiome can get out of balance and starting to cause all kinds of problems. These problems can range from digestive issues to mental health problems.
The microbiome needs additional support through probiotics and probiotics rich foods (fermented foods) in a variety of gastrointestinal conditions like acute infectious diarrhea, atopic dermatitis, functional abdominal pain, irritable bowel syndrome, inflammatory bowel disease, celiac disease, constipation, gastric reflux, and even mental health problems.
As there aren't any probiotics supplements that mimic the human microbiome entirely, fermented foods should become a staple in everyone's diet. I routinely prescribe nutritional supplements to children with chronic conditions or picky eaters; however, I don't want a family's kitchen counter to be taken over by bottles of supplements. Children should be able to meet all their nutritional needs by eating a variety of foods. Although it can be hard for parents to have children eat certain foods, it can be even harder to convince them to take supplements. One of the most common concerns parents have is how to make sure that kids eat enough and the right kind of food. In general, I recommend an anti-inflammatory diet that includes fermented foods. The usual response I get when I mention "fermented foods" is panic! Most children don't naturally gravitate towards fermented foods. Still, they can develop a palate for fermented foods, and the sooner parents introduce them to kids' diet, the easier it is for children to like them and eat them every day!
Every country around the world has some fermented food as part of its culinary culture. The most familiar fermented foods are sauerkraut, pickled vegetables, kombucha, kefir, yogurt, and kimchi.
Here are a couple of tips on how to help your kids become fans of fermented foods!
- 1. Start introducing fermented foods early: children can develop a palate for a variety of taste and textures if exposed early in life.
- 2. Offer it with almost every meal, even if it is in small quantities. A teaspoon per day or 2-4 oz of kombucha or kefir goes a long way in supporting a healthy microbiome.
- 3. For picky eaters, try to offer fermented foods that are refrigerated. The sensation of cold numbs the taste buds, and kids may be more willing to eat things that they wouldn't otherwise.
- 4. Make it fun! Try to make it a competition among family members and offer prizes for children who eat fermented foods every day!
- 5. Make it look like a reward. Tell kids if they eat all their dinner, they can get some pickled vegetables as a reward. In general, kids want to please, and they want to work towards rewards!
- 6. Try to make your pickled vegetables or kombucha and involve kids in this new culinary adventure! Older children can help parents find recipes online and pick the type of vegetables they would like to try.
- 7. Have a fermented foods potluck party with your friends. Encourage everyone to be creative and bring a different kind of fermented food.
- 8. Celebrate and praise them when the children eat fermented foods! Children, in general, want to please.
- 9. Be a role model and set a good example: Eat some fermented food yourself every day.
- 10. Last but not least, don't give up: persistence pays off!
Examples of incorporating more fermented foods into kids' diet: 1 teaspoon of sauerkraut or any other fermented veggies next to main meal; add honey, nuts, sweet, dry fruits like raisins or dates to kefir or yogurt, kombucha instead of juices or sodas; create a new family tradition, like an "international cuisine" night that includes fermented foods (kimchi – Korea and Japan; cabbage rolls, pickles – Eastern Europe; sauerkraut - Germany); use goat milk kefir instead of sour cream.
The research field on the gut-brain-inflammatory-immune system's connection is growing every day. We're learning more and more about the significant impact of stress on gut health and the importance of a healthy digestive system for mental health. Teaching children to have a healthy diet can have a significant impact on their mental health, but it's equally important to teach them how to become more resilient to stress.
