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Probiotic Foods for Kids: 6 Kid-Friendly Gut Health Options

Learn about the benefits of probiotic foods for kids and where you can easily find them.

You’ve heard the phrase: Your health is your wealth.

Well, if your health is your wealth, your gut health is priceless.

I should know.

A few years ago, I made a business trip to another country. During my stay, I acquired a parasite. (sad face)

I became very sick and needed nearly a month of treatment with strong antibiotics and anti-parasitics to get rid of the parasite.

After that, it took months to heal and rebuild the healthy gut I once had.

Probiotic Foods for Kids: 6+ Kid-Friendly, Healthy Gut Options

What is Gut Health?

We all have a digestive system. It helps our bodies digest the food we eat so we can absorb the nutrients from food.

Within our gastrointestinal tract, or gut, live trillions of bacteria.

Scientists call this our gut microbiome, which refers to the microsystem or environment contained within our digestive tracts.

Exciting and emerging research teaches us that our microbiome may be responsible for much more than food digestion.

From happy, hopeful mood states to a robust immunity, we’re learning that a healthy gut microbiome is key to our health.

We All Need a Diverse Microbiome

Of course, when you have trillions of bacteria in your gut, some of them are going to be helpful, healthy bacteria, and some will be harmful bacteria.

The balance of good and bad bacteria in the gut influence your overall health.

While research has targeted the connection between digestive health and obesity, brain function, immune health and more, probiotics and fermented foods are a common recommendation for helping the gut microbiome stay balanced and healthy.

Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host,” according to a consensus panel from the Food and Agriculture Organization of the United Nations and World Health Organization (FAO/WHO).

Research on probiotics in children have suggested the following potential benefits of probiotics:

  • Reduces inflammation of the gut in premature infants, and possibly prevents necrotizing enterocolitis (NEC)
  • Increases the good bacteria in the microbiome of healthy, breastfed infants
  • Prevents diarrhea in children taking antibiotics
  • Reduces crying in babies with colic
  • Reduces likelihood and symptoms of eczema
  • Prevents respiratory tract infections in day care and preschool
  • Reduces symptoms of irritable bowel syndrome, or IBS (studies are from adult subjects, yet medical practitioners are applying these findings to children)

While many studies on probiotics and gut health have been done, these studies highlight specific strains, or types of probiotics.

Experts warn that long term benefits and effects of probiotics on health are still unknown.

Additionally, probiotic content varies from brand to brand in that they contain different strains of probiotics and combinations of them.

Each strain of probiotic has a different effect on the gut, depending on the individual’s gut microbiome.

What About Probiotic Supplements?

Dietary supplements including probiotics for kids may be a good option, especially if a child is experiencing diarrhea, which can wipe out friendly bacteria in the gut. 

I’ve written an article on probiotics for kids, outlining some of the best probiotic supplements and their varied probiotic strains.

Read: Best Probiotic Supplements for Kids 

Before you do anything, though, check in with your child’s pediatrician and make the decision together – there are so many different probiotics available today.

Probiotic Foods Improve Digestive Health

Fermented foods contain live microbes and may confer a beneficial effect on the gut.

For example, fermented dairy products have been associated with a reduction in Type 2 diabetes in adults.

Yet, experts point out that it can be difficult to tease out whether health effects come from live microorganisms or the nutritional quality of the food itself.

The bottom line: Foods with probiotic containing living cultures can add beneficial bacteria to the gut so your child can reap the health benefits.

Best Probiotic-Rich Foods for Kids  

In my work with kids, gut health comes up a lot. Parents are curious about whether they should start a probiotic, or not.

Generally, if a child is healthy or has gut issues like constipation or lactose-intolerance, I like to see families increase their consumption of fermented foods.

Of course, there are many foods in this category that children may not warm up to.

6 Kid-Friendly Probiotic Food Sources You Can Find in the Fridge

6 Fermented Foods to Introduce to Kids

The fermentation process of food changes the characteristics of food by using microbes, like yeast or bacteria, which helps break down food and give it other properties such as aroma and flavor. 

Yogurt is a source of live and active cultures, yet, you might not realize there are several other fermented foods that offer friendly bacteria for your child. 

Try these kid-friendly fermented foods with your child!

1. Yogurt (with Live Cultures)

Made from milk that has been fermented with bacteria, yogurt has been shown to help with diarrhea and irritable bowel syndrome in children.

Not all yogurt is equal, though. Some yogurts have live cultures, which means there are active probiotic strains within the yogurt.

In other yogurts, the cultures have been killed during processing.

Tip: Choose yogurts with live or active cultures.

Here’s a guide for choosing the best yogurt for your child.

2. Kefir

Kefir is a fermented drink made from milk by adding kefir grains to cow’s milk or goat’s milk.

Personally, it’s one of my favorites and I’ve had great success introducing this option to kids, even picky eaters!

Even though kefir can have a sour flavor, many brands offer flavored versions like mango, strawberry and blueberry.

More potent than yogurt, kefir hosts a wide variety of gut-friendly probiotic strains. It’s also well-tolerated by people with lactose intolerance.

Tip: Offer a few ounces in the morning with breakfast.

3. Pickles

Pucker up! Pickles may be fermented in a solution of salt and water, or in a vinegar solution.

Cucumbers pickled with salt and water ferment over time. Coupled with the naturally present lactic acid in cucumber, this produces active cultures and a sour flavor.

Pickles made with vinegar are not a source of live and active cultures.

Tip: If you’ve never tried pickling cucumbers in salt and water, give it a whirl!

4. Buttermilk

Buttermilk may contain live, active cultures, however, the buttermilk products available in the grocery store may not contain live, active cultures due to processing.

Always check the label for evidence of cultures. Cultured buttermilk can be made at home and is started with live, active cultures added to fresh milk or cream.

The buttermilk is allowed to ferment, producing a cultured buttermilk.  Cultured buttermilk can be an addition to baked goods like biscuits and to make delicious pancakes.

5. Cheese

Most cheeses are fermented, but only some cheeses are a source of live cultures. You can find them by looking for a label that states “with live and active cultures.”

Gouda, mozzarella, and cheddar cheese are examples that may contain living cultures.

6. Tempeh

Tempeh is a high protein meat substitute made from fermented soybeans. Fermentation lowers the phytic acid in beans, making nutrients like iron and zinc more available to the body for absorption.

The process of fermentation also causes the production of vitamin B12, which is not typically present in beans, making tempeh a nutritious meat alternative for vegetarians.

More Fermented Foods

Other probiotic foods are worth mentioning for children, some of which can be found in the refrigerator!

  • Sauerkraut 
  • Kombucha
  • Miso and miso soup 
  • Natto 
  • Kimchi
  • Sourdough bread

Which are your favorite probiotic foods?

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