Gut health for kids: Why it’s key to overall wellbeing

Gut health might not be one of the first things that comes to mind when thinking about your kid’s overall wellbeing, but it should be! A healthy gut does way more than just digest food. It helps support the immune system, brain function, and even mood. 

If your little one is often sick, has tummy troubles, or struggles with certain foods, their gut might need some extra love. Let’s dive into why gut health is so important for kids and how you can help keep their digestive system in top shape.

Why gut health matters

Inside your kid’s belly is a whole world of tiny microorganisms like bacteria, viruses, and fungi, all working together to keep them healthy. This is called the gut microbiome, and it plays a huge role in:

• Digestion and nutrient absorption – The gut helps break down food so the body can absorb essential nutrients. Without a healthy gut, kids may struggle to get the vitamins and minerals they need.
• Immune system support – About 70-80% of the immune system is housed in the gut. A well-balanced microbiome can help fight off infections and keep sickness at bay.
• Brain and mood connection – Ever heard of the gut-brain link? The gut produces important neurotransmitters (like serotonin, the “happy hormone”), which can impact mood, behaviour, and even sleep.

Why a healthy gut is especially important for kids

Gut health starts from birth and continues to develop throughout childhood. The more diverse and balanced their gut bacteria, the better their overall health. Here’s why gut health is a big deal for growing kids:

• Builds a strong immune system – A well-developed gut microbiome helps train the immune system to respond appropriately to germs.
• Reduces the risk of allergies – Research suggests that gut health plays a role in preventing allergies, asthma, and even skin conditions like eczema.
• Supports digestion - A happy gut means fewer tummy aches, less bloating, and a more regular digestive system.

Signs your kid’s gut health may need support

If your kid’s gut isn’t in great shape, they may show signs such as:

• Frequent stomach aches, constipation, or diarrhoea 
• Regular colds or infections
• Food intolerances or bloating after eating
• Skin issues like eczema
• Low energy or mood swings

These could indicate an imbalance in their gut bacteria, meaning their body might not be absorbing nutrients properly or fighting off illness as well as it should.

How to support your kid’s gut health

The good news? You can help improve your kid’s gut health with simple, everyday habits. Here’s how:

1. Feed the good bacteria

• Probiotic foods (which contain good gut bacteria) like yoghurt, kefir, and fermented veggies (sauerkraut, kimchi) help introduce beneficial bacteria into the gut.
• Prebiotic foods (which feed the good bacteria) include bananas, oats, onions, and garlic.

2. Increase fibre intake

• Fibre is essential for digestion and helps good gut bacteria thrive. Include  plenty of plant foods in their diet, like fruits, veggies, wholegrains, beans, and nuts.

3. Reduce processed foods and sugar

• Highly processed foods and too much sugar can feed harmful bacteria and disrupt gut balance. Aim for whole, natural foods whenever possible.

4. Focus on feeding them gut-friendly foods

Here are some foods that can give your kids’ gut the support it needs  Try including these foods in their diet:

✔ Yoghurt & kefir (with live cultures) – great for probiotics
✔ Berries, apples and bananas – full of fibre and prebiotics
✔ Leafy greens and veggies – fuel for healthy digestion
✔ Wholegrains like oats, brown rice, and quinoa - full of fibre
✔ Beans and lentils – excellent for gut-friendly fibre
✔ Nuts and seeds – good sources of healthy fats and fibre 

5. Let them play outside

Getting messy outdoors exposes kids to a variety of microbes, which helps diversify their gut bacteria. Encourage playing in the dirt, gardening, or spending time in nature.

6. Prioritise sleep and stress management

Poor sleep and high stress can negatively affect the gut. Keep a regular bedtime routine and help kids manage stress with playtime, mindfulness, or relaxation techniques.

The bottom line

A healthy gut is the foundation of a strong immune system, better digestion, and even a happier mood. By making small changes to your child’s diet and lifestyle, you can support their gut health and set them up for long-term wellness. It doesn’t have to be complicated, just start with simple swaps, encourage more wholefoods, and let them enjoy a little outdoor time. 

Related:

• What is gut health and how to improve it?
• How to increase the good bacteria in your gut naturally
• Can you heal your gut? Why healing the gut may not be as simple as it sounds

Reviewed by the Healthylife health experts in March 2025.