As summer winds down, many families prepare for a new school year by stocking up on school supplies and going back-to-school shopping. The one essential back-to-school item on your checklist that often gets overlooked is gut health. It is more than just digestion; it is also the center for the immune system, mood, energy, and focus, to name a few. This means your child’s ability to stay healthy and thrive this school year can partially be attributed to the collection of good bacteria residing in the GI tract.
To recap, a healthy gut is comprised of a healed gut lining and a healthy balance of beneficial bacteria and fungi, also known as the microbiome. Various factors, such as stress, prolonged medication use, and poor diet, have been shown to negatively impact the gut by destroying beneficial bacteria and weakening the gut lining, making it difficult for the good bacteria to survive. This can lead to an overgrowth of pathogenic bacteria in the gut, which, over time, can result in a weakened immune system and other health complications. That is why it is essential to consider gut health in everyday nutrition, not only to prevent illness but also to maintain a strong and healthy immune system.
Here are a few ways to support your child’s gut health during the school year:
Probiotics: These are beneficial bacteria that help balance the gut microbiome. You can find them in supplements or foods like yogurt, kefir, and fermented foods like sauerkraut, kimchi, and even fermented pickles. Supporting a healthy gut flora can boost your child’s digestion, immunity, and even mood.
Looking for a fun and tasty treat or after-school snack that also supports the microbiome? Don’t miss my Probiotic Chocolate Milkshake recipe at the end of the article. Kids will love it!
Digestion Support: A healthy digestive system helps your child absorb nutrients more efficiently. Encourage slow, mindful eating, hydration, and include bitter or sour foods like lemon or apple cider vinegar before meals to naturally stimulate digestive enzymes. Pineapple and papaya are two other natural digestive enzyme stimulants that help break down food more effectively, allowing it to be more easily absorbed as nutrients into the system.
Prebiotics: These are types of fiber that feed the good bacteria in the gut. Foods like bananas, oats, garlic, onions, and asparagus are excellent sources of prebiotic fiber. Including prebiotics helps probiotics thrive, creating a more resilient gut environment.
Fermented Foods: Fermented foods are rich in natural probiotics and enzymes that aid digestion. Including small amounts of sauerkraut, miso, yogurt, or kombucha in your child’s diet can provide ongoing gut support and introduce a variety of beneficial microbes.
It is also essential to be mindful of foods that can adversely affect gut health, particularly those high in sugar and processed items. Sugar serves as a primary fuel source for pathogenic bacteria in the gut, which can lead to an imbalance in the microbiome. This imbalance not only weakens the immune system but can also result in a variety of serious health issues, such as inflammation, digestive disorders, and even metabolic problems.
Sugar can be a hidden ingredient in many packaged food items, so it may be helpful to get in the habit of reading food labels to ensure healthier alternatives. Look for ingredients that are familiar and easy to understand; if an ingredient name is difficult to pronounce or seems overly complicated, it is likely not the best option for your health.
Instead of relying on refined sugars, consider using natural alternatives. Honey, for instance, can be a great natural sweetener with potential health benefits when used in moderation. Additionally, opting for fresh fruit can provide a healthier and more nutrient-dense solution for satisfying your sweet cravings, as fruits contain fiber, vitamins, and antioxidants that support overall wellness.
By making these mindful choices, you can promote a healthier gut for the school season and set your child up for success far beyond the classroom. A nourished gut not only supports physical health but also plays a crucial role in mood regulation, mental clarity, focus, and resilience, all essential factors for learning and thriving throughout the year.
Small steps lead to big changes, and when it comes to gut health, consistency is key. Whether it is swapping processed snacks for fresh fruit, packing a yogurt-based treat, or enjoying a homemade Probiotic Chocolate Milkshake after school, these intentional choices help create a strong foundation for lifelong wellness.
Probiotic Chocolate Milkshake Recipe
I was curious if I could make homemade yogurt with chocolate milk because, well… chocolate milk is delicious, and if there is a way to make food more gut-friendly, you can bet I will find it! Turns out, it totally works. I initially thought the sugar content might interfere, but it acts as a catalyst for culturing the dairy, helping to feed the beneficial bacteria we know and love as probiotics.
This recipe is straightforward to make and yields a treat that will not leave you feeling guilty. During fermentation, some of the sugar in the chocolate milk is consumed, resulting in a yogurt that’s slightly less sweet, a little tangy, and surprisingly similar in flavor to frozen yogurt. When gut health tastes this good, it’s a win for everyone!
Recipe
- 1 quart of chocolate milk
- 1 yogurt starter pack (I used Yoghourmet)
- 1Cup ice
Prepare yogurt according to the directions on the starter pack. Nothing changes, just add chocolate milk instead of milk. When yogurt is ready, add 2 cups of yogurt and about 1 cup of ice to the blender. Blend until smooth!
A big thank you to Carley Smith for her insightful article, “School Starts in the Gut: How to Prep Kids for a Healthy Year Ahead.” We loved her fresh perspective on the connection between gut health and academic success — and that Probiotic Chocolate Milkshake? Genius!
Check out more wellness-focused reads on our Discover Blog — because a strong start to the school year begins from the inside out.
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.
