WORDS: Carly Leaker, BHSc Clinical Nutritionist
Probiotics, often referred to as “good bacteria,” are live microorganisms that offer health benefits when consumed in adequate amounts. While they are widely known for their positive effects on adult health, recent studies and growing interest have highlighted the significant benefits of probiotics for children. These benefits range from enhancing gut health to boosting the immune system and improving overall well-being.
Enhancing digestive health
One of the primary benefits of probiotics for children is their role in promoting a healthy digestive system. Children are susceptible to various gastrointestinal issues, including diarrhoea, constipation, and irritable bowel syndrome (IBS). Probiotics help maintain a balanced gut microbiota, which is crucial for proper digestion and nutrient absorption.
- Preventing Diarrhoea: Research has shown that probiotics can reduce the duration and severity of acute diarrhoea, particularly those caused by infections or antibiotic use. Strains like Lactobacillus rhamnosus and Saccharomyces boulardii are particularly effective in managing diarrhoea in children.
- Alleviating Constipation: Probiotics can also help alleviate constipation by regulating bowel movements. Regular intake of probiotic-rich foods can promote a smoother digestive process, reducing discomfort and improving bowel regularity.
- Managing IBS: For children suffering from IBS, probiotics can provide relief from symptoms such as abdominal pain, bloating, and irregular bowel habits. Certain probiotic strains have been found to reduce these symptoms, enhancing the quality of life for affected children.
Boosting the immune system
A significant portion of the immune system is located in the gut, making gut health vital for overall immunity. Probiotics play a crucial role in enhancing the immune system in children by:
- Preventing infections: Probiotics can help reduce the risk of common infections, such as colds and flu, by strengthening the body’s natural defence mechanisms. They stimulate the production of antibodies and increase the activity of immune cells.
- Reducing allergies and eczema: Probiotics have been shown to reduce the incidence and severity of allergies and eczema in children. By promoting a balanced immune response, they help prevent overreactions to allergens, leading to fewer allergic symptoms.
Supporting mental health
Emerging research suggests a strong connection between gut health and mental health, often referred to as the gut-brain axis. Probiotics may contribute to improved mental well-being in children by:
- Reducing anxiety and depression: Certain probiotic strains have been linked to reduced symptoms of anxiety and depression. By modulating the gut microbiota, probiotics can influence the production of neurotransmitters like serotonin, which play a key role in mood regulation.
- Improving cognitive function: Probiotics may also enhance cognitive function and memory in children. A healthy gut microbiota can support brain development and function, contributing to better learning outcomes and academic performance.
Preventing obesity
Childhood obesity is a growing concern worldwide. Probiotics may help in managing weight and preventing obesity in children by:
- Regulating appetite: Probiotics can influence the hormones responsible for hunger and satiety, helping children develop healthier eating habits and reducing the risk of overeating.
- Promoting healthy metabolism: A balanced gut microbiota can improve metabolic processes, leading to better energy utilisation and reduced fat storage.
Supporting overall wellbeing
In addition to the specific benefits mentioned above, probiotics contribute to the overall well-being of children by:
- Enhancing nutrient absorption: Probiotics improve the absorption of essential nutrients, including vitamins and minerals, ensuring children receive the nutrients they need for growth and development.
- Reducing antibiotic side effects: Antibiotics, while essential for treating bacterial infections, can disrupt the gut microbiota. Probiotics help restore balance and reduce side effects such as diarrhoea.
What are the best sources of probiotics for kids?
I find that the easiest probiotic food for kids is yoghurt. When choosing yoghurt for kids it’s important to choose one that contains ‘live cultures’ and where possible is unsweetened. To gain some sweetness add fruit or some honey if required, or look for a low sugar sweetened yoghurt.
If your child does not like yoghurt, add it to a smoothie, pancakes, or dressings.
Other probiotic foods can be a hard sell for kids; kefir, sauerkraut, and miso. Which is why I will always recommend prebiotics as well. While prebiotics sound similar they play a different role in gut health. Pre-biotics pass undigested in the gastrointestinal tract feeding the beneficial bacteria in our large intestine. They aid the growth of beneficial bacteria supporting them to thrive.
Prebiotics are found in; oats, onions, garlic, legumes, flaxseeds (easy to add to yoghurt), apples, asparagus and resistant starch in cooked pasta and potatoes.
If you are looking for a supplement to give your child that contains probiotics, consult a health care practitioner who can point you in the direction of the right probiotic, incorporating the right strains that will assist in targeting what your concerns are.
For more from Carly:
