Nearly the entire immune system is located in the gut! This means that the body’s ability to stay healthy, fight off illness and infection, and recover depends on the collection and diversification of the good bacteria and fungi in the gut. This is especially important as kids return to school, as the increased exposure to germs and interaction with peers and shared spaces heightens their exposure to viruses and bacteria. This makes it incredibly important for gut immunity to be strong.
A healthy gut is comprised of a well-diversified microbiome, or the collection of good bacteria and fungi that reside in the gut, and a healed and sealed gut lining. Where there are holes in the gut lining or the gut lining becomes permeable, toxins and undigested foods can seep into the system. This, along with an overgrowth of pathogens in the gut, can make the body more vulnerable to other illnesses.
Several factors contribute to a permeable gut, also known as “leaky gut,” and dysbiosis, or an overgrowth of pathogens in the gut.
Diet: A diet lacking in nutrients, particularly fiber, can negatively impact the gut. Fiber feeds the good bacteria in the gut. At the same time, a diet high in processed foods and sugar feeds the pathogens. While the gut can handle moderation in diet, the problem arises when these foods are excessive and every day, as the pathogens can bind together, creating a biofilm, or a protective barrier, making it much more difficult for the beneficial organisms to thrive. This ultimately weakens the gut lining and can contribute to a weakened immune system and other illnesses.
Stress: Gut health is more than just diet. Lifestyle plays a vital role in gut health. In fact, clinical research suggests stress is more damaging to the gut than junk food! Being mindful of stress levels is important to maintain a healthy gut.
Medications: Sometimes, medications cannot be avoided, and they are an important and vital part of our health. However, certain medications, especially antibiotics, may be helpful in eliminating the pathogens but also can wipe out the good bacteria as well.
Many stressors affecting the gut are unavoidable, it’s important to incorporate things that help mitigate some of the negative side effects of these factors. Here are a few things to incorporate into your child’s routine to help support their gut health and their immune system this school season:
Gut-healthy after-school snacks: Make sure kids have nourishing options like fresh fruit or veggies and hummus, or yogurt and granola. Trail mix and popcorn are quick snack ideas they can enjoy. Popcorn is a prebiotic, which means it helps feed the good bacteria in the gut. It’s best to make your own with fresh kernels and coconut oil, or carefully check the ingredients when purchasing premade popcorn to avoid excessive salt and preservatives. Try to limit processed foods and sugar, as they can negatively impact gut health, cognitive function, behavior, and mood.
Time to decompress: It’s beneficial to incorporate activities and time to unwind after school. The activities and duration may vary based on age groups, but considering that stress affects gut health, it’s important for kids to have time to relax and de-stress, especially if they have extra schoolwork in the evening.
Eat together as a family: Although it may not be possible every night due to busy schedules, try to make time at least once a week to sit together without electronics. This allows everyone to connect, converse, and unwind, which is beneficial for everyone’s health.
Consistent bedtime routine: Establishing a routine to wind down can help promote restful sleep. This may involve dimming the lights and limiting screen time. Keep in mind that children require more sleep than adults; some research suggests that those aged 5-10 may need as much as 11 hours of sleep.
The connection between gut health and overall well-being cannot be overstated, especially as children head back to school. With the immune system largely centered in the gut, ensuring a well-optimized and balanced microbiome is crucial for fighting off illnesses and supporting overall health. By prioritizing a diet rich in fiber and low in processed food and sugar, managing stress, and mindful use of medications, we can help maintain a healthy gut lining and a thriving community of beneficial bacteria.
Simple yet effective strategies, such as consuming gut-friendly snacks, focusing on relaxation after school, enjoying family meals, and adhering to a consistent bedtime routine, can significantly contribute to maintaining your child’s gut health. These efforts not only bolster their immune system but also promote their emotional and cognitive well-being.
As the school year unfolds, making these small, proactive changes can have a profound impact on your child’s health, setting a strong foundation for a successful and vibrant school year.
Here is a recipe for my favorite Bacon & Egg Cups: the perfect breakfast grab-and-go option or anytime snack! They work great for travel so are perfect for soccer games and busy weekends. You can also play around with the ingredients. I like to line the baking sheet with potatoes but you can also use sweet potato or skip the potato all together and line with a piece of Canadian bacon and simply drop the egg in the middle of the slice.
Bacon & Egg Cups
Ingredients:
- 1TBS oil (enough to grease muffin tins)
- 12 Farm fresh eggs
- 12 pieces of Sugar-Free Pork Bacon
- 1 russet potato or sweet potato, thinly sliced and lightly roasted (Toss slices in oil, place on baking sheet covered in parchment paper, place in oven at 350*F for about 7-10 minutes until soft)
- Sea salt to taste
- Red pepper flakes to taste
Instructions:
- Preheat oven to 350*F.
- Pre-cook bacon at 350*F for 8-10 minutes. Bacon should be cooked halfway through.
- Remove from oven and allow to cool.
- Grease muffin tins with oil so that they are well coated.
- Line the sides of muffin tins with a slice of bacon.
- Gently press roasted potato slice into muffin tin.
- Crack egg into muffin tin.
- Place in oven for approximately 15 minutes or until eggs are cooked.
- Remove from oven and garnish with sea salt and red pepper flakes.
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Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.
