5 Ways and food for healthy gut of your child

Almost all of the nutrients that we get from foods are absorbed by our gut. It plays an important role in keeping kids healthy, both physically and mentally. Kids gut health is vital for their overall well being as it influences many aspects of health including metabolism, immune system, nervous system and digestive tract. so feeding food for healthy gut of kids is very important. Child gets his/ her gut microbiome (living bacteria in gut) at the time of birth and it is set up in early childhood. Children’s microbiome (living bacteria in gut) remains flexible before the age of four or five. This is a good time to build a strong and healthy gut among them.

The key nutrients absorbed in the gut are iron, protein, carbohydrates and fat. All these nutrients are essential for kid’s overall growth and development. Most of the bacterias in our body are good for us. A healthy gut contains healthy bacteria that not only helps in proper digestion, but also fight with infectious disease causing bacteria, virus and fungi (bad bacteria). Kids gut health says a lot about their internal health.  If you want to set your child up for a lifetime of good health, it is essential to flourish kids gut health with healthy bacteria. According to a study, having good bacteria in the gut can improve immune system, hormones, depression and provide several other health benefits like healing, weight gain for kids.

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 Signs of an unhealthy Gut

There are many factors that affect kids gut health such as eating too much processed and high sugar food, stress, too little sleep and taking excessive antibiotics. All of these lead to damage to kids gut health which results in many health issues. Here are some common problems that may occur due to unhealthy gut:

Stomach discomfort:

If your child has symptoms such as gas bloating, diarrhea, constipation, heartburn and stomach ache, these can be a sign of an unhealthy gut and it is due to the bacteria living inside gut, intestines, stomach, and colon. These bacteria are called microbiome and symptoms of stomach discomfort occur when the balance of bacteria is not right.

Also check, How to know if the digestive system needs help?

Craving for sugar:

It has been studied that gut bacteria releases special proteins that are similar to hunger regulating hormones (leptin and ghrelin) which affect both your kids food craving and mood. When you take a high sugar diet, the amount of good bacteria in your gut decreases and this imbalance can cause more craving for sugary food, which results in further damage to your kids gut health.

Also check, How does sugar and sugary foods can harm the bones of the child?

Skin irritation:

Gut health plays a vital role in keeping your skin clear and healthy. The bacteria in the gut influence the balance of skin bacteria. Imbalance of gut bacteria can cause skin issues in both kids and adults. Skin condition like eczema and dryness may occur due to unhealthy gut.

Also check, Home remedies to solve allergy in kids


An unhealthy gut can also affect your sleep and leave you feeling tired during the entire day. Almost all of the body’s serotonin (a happy hormone that affects sleep) is produced in the gut. So if the gut is imbalanced, it may lead to sleep deprivation.

Also check, Foods that can help with sleep


70-80% of immune cells are located in the gut (large intestine). This is also home to 100 trillion bacteria (gut microorganisms). There is enough research linking gut bacteria to immunity. The shift in lifestyle, rising pollution, use of antibiotics, and processed food consumption has all together impacted the quality of bacteria in our gut. This has contributed to compromised immunity in kids and adults.

Also check, Foods to increase immunity in kids

5 ways to boost kids Gut Health

Eat fermented foods (probiotics):

Probiotics are live bacteria (naturally occurring in food) that are good for you, your digestion and for your GUT!. Fermented foods are the most natural source of live bacteria that is Probiotics. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many fermented foods to your daily diet as possible like yogurt, kefir. They can also be found in other fermented foods such as sauerkraut or kimchi. Probiotics the best food for healthy gut.

Also check, Easy probiotics for kids

Feed bacteria (prebiotics):

Prebiotics is a source of food for your gut’s healthy bacteria or food for healthy gut. It is a food which does not get fully digested in the body and reaches the large intestine (commonly known as GUT). The good bacteria in the large intestine eat this food and flourishes. Good bacteria multiply and win over the bad bacteria.

Also check,Recipe of probiotic food


If you keep yourself hydrated, it has positive effects on the mucosal lining of the intestine, as well as on the balance of good bacteria in the gut. Water intake is as important for the gut as food intake. You can also offer your kids coconut water, buttermilk and other healthy summer drinks to keep them hydrated.

Limit processed food and eat fiber rich food:

High consumption of ultra-processed food and low consumption of fiber and vegetables results in an unhealthy gut. Most of the processed food contains a lot of sugar, artificial colors, flavours and unhealthy fats which have diverse and less healthy gut flora. On the other hand fiber is fuel for colon cells and helps to keep the digestive tract flowing. Always encourage your child to make healthy food choices.

Also check,What does junk food do to kids organs?

Outdoor activity and exercise:

Outdoor playing and exercise is essential for overall well being and stomach health. Regular exercise and physical activities encourages the intestine to speed up a lethargic digestive system and help to get waste moving through the body. Always encourage your kids for daily outdoor activity to maintain a healthy gut.

 Best food for healthy gut


Yogurt is one of the best sources of probiotics, which helps in strengthening digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids gut health.

Also check, Panchamrit benefits for gut health


Kefir is a combination of bacteria and yeast fermentation. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. It has a tangy flavour and a consistency similar to a drinkable yogurt. It is a rich source of probiotics that can help maintain gut health, proper digestion and support the immune system. Kefir is one of the best foods for digestion problems.

Sprouted grains:

The concentration of fiber increases in sprouted grains. Fiber is one of the most important components for maintaining gut health. Fiber nourishes the good bacteria in the gut and promotes elimination and detoxification of the colon. Sprouted grains is fiber rich food 

Also check, What benefit does sprouting give?


Garlic is a prebiotic, naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and prevents disease promoting bacteria from growing at the same time. Pickled garlic is best food for healthy gut.

Also check, How to fix tonsils in kids?

Moong Dal/ Mung bean:

Mung bean (Moong dal) is an outstanding prebiotic. It has been used in Ayurveda for over 1000 years to make medicine for digestion. Other than being a food for the bacteria in the Gut, it is the most powerful antioxidant amongst all lentils, and also loaded with many micro-nutrients. Mung beans are extremely high in Protein, which digests slowly and keeps the kids energetic and Fit.

Also check, Mung Bean sweet balls/ Laddoo that great for digestion and immunity

Apple Cider Vinegar:

ACV has protein, enzymes and bacteria themselves that make it best for gut health, this could prevent gas and bloating. It also has an antimicrobial substance which may help in killing bad bacteria in the gut. ACV enables growth of ‘beneficial bacteria in the body which help in digesting food and absorbing essential nutrients. Please check the label before giving it to kids.

Also check, How to make ACV jellies?

Isabgol (psyllium husk): 

Isabgol is driven from the seeds of plantago ovate. It is considered to have probiotic potential, which supports the growth of beneficial bacteria and increases the production of short chain fatty acids, which has positive effects on colonic health. Psyllium is also rich in fiber contents and has the ability to absorb water that means it soaks up water in your gut and makes bowel movement easier.

Also check, Recipe of psyllium husk pizza

Fermented food: 

People are using fermentation techniques from ages to boost food’s shelf life and to increase its nutritive values. It’s a process through which microorganisms like yeast and bacteria convert the carbohydrates in the food to acids, which act as a natural preservative and promotes the growth of good bacteria (probiotics). Some fermented foods are kimchi, made from fermented vegetables such as radish and cabbage, it’s a popular Korean dish. Miso is a Japanese seasoning, made from fermented soybeans. Sauerkraut is a traditional food of Europe and made from fermenting finely chopped cabbage. Traditional buttermilk, it is the leftover liquid from making butter and contains lots of probiotics. all these are food for healthy gut.

Also check, Recipe of fermented sweet for kids

Banana stem: 

Banana stem is great for the digestive system, as it is 60% fiber or it is a fiber rich food which helps in bowel movement and contributes to the growth of beneficial bacteria in the gut. It also helps in flushing out toxins from the body and helps to maintain proper gut health. Banana stem is extremely high in Vitamin B6, which keeps hemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness.

Also check, Recipe of banana stem Paratha or flat bread


Kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and reduces bloating, gas and promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues. However there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrot along with salt, mustard seeds and asafetida (heeng).

Also check, Summer drinks for kids that are nutritious


Fix your GUT with these Quick, Easy and Tasty PREBIOTIC Gut Drinks! This flavourful range of prebiotic gut friendly drinks helps with  Digestion, Constipation, Brain development, Allergies, Immunity, Hormonal balance, Acidity and Bloating and even more! Grab yours NOW!

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10 foods rich in fiber to treat constipation

Constipation is a common problem in kids of all ages. Almost 1 out of 20 children is fighting with this. It is a condition when bowel movement becomes less frequent and stool becomes difficult to pass, which can cause pain and discomfort. food rich in fiber can help in constipation. Every child has different bowel patterns; some children have bowel movement 1 to 2 times a day, while other children go once in two to three days. Constipation is not just about how often your baby poops, but it’s also about how difficult it is for your baby to poop. As long as your child is healthy and passes normal stool without any pain or discomfort, having a bowel movement every third day is normal.

Breast milk is easy for babies to digest, so it’s rare for babies on breastfeed to have constipation. While formula milk is thicker than breast milk, it takes a long time to pass through the digestive tract and may cause constipation. Generally the problem of constipation starts when the baby starts eating solid food. Especially in the present scenario, where kids are becoming more prone to processed and refined foods, constipation is becoming a common occurrence. Most of the packaged foods have additives that are difficult to digest by a small baby, which has just started on solids.

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Symptoms of constipation in babies:

  1. Less than three bowel movement per week
  2. Stool that is dry, hard and difficult to pass
  3. Crying during bowel movement
  4. Abdominal pain
  5. Loss of appetite
  6. Feeling of bloating or uncomfortable
  7. Holding behavior such as crossing legs, clenching teeth, refusing to sit on the toilet, turning red in the face
  8. Trace of liquid stool in your child’s underwear
  9. Blood on the surface of hard stool

There are things that may contribute to different causes of constipation in children, like change in their routine, eating and drinking habits. Some kids avoid having a bowel movement during their school time which is one of the biggest causes of constipation in children. Some other common causes of constipation in children are as mentioned below:

Causes of constipation in children:


Diet is one of the main causes of constipation in children. Eating foods that are high in fat and low in fiber may cause constipation in kids. Fiber absorbs water and causes stool to be large, softer and easier to pass. Increasing fiber intake helps cure constipation. Also the change in diet of small babies from breast milk to formula or when they start having solid food may lead to constipation. so add more food rich in fiber to their diet.

Less fluids:

Dehydration leads to constipation in many cases. The food you eat goes from your stomach to colon (large intestine), if you don’t have enough water in your body, the colon soaks up water from food waste, which dries out the stool making it hard in consistency and makes it difficult to push out of the body.


Sometimes children refuse to have bowel movement because of pain in passing stool or they do not want to interrupt their play time. Some kids are not comfortable in using public toilets or school toilets hence, ignore their urge to bowel movement when they are out. All these reasons of withholding lead to constipation in kids. It is also observed, when parents begin toilet training too early; kids may become rebellious and hold in stool.

Change in routine:

Change in kid’s routine like travelling, first time going to school or change in weather may result in constipation in kids.


There are certain medicines and dietary supplements that may contribute to one of the main causes of constipation in children.


This may also be one of the causes of constipation in children. If any member of the family has constipation history, kids of that family are more likely to develop constipation, this comes under genetic factors.

However, constipation is easy to control and does not result in long term health problems if treated on time. However, if not taken seriously, over the period of months or years, it may become chronic. So, if your baby is suffering from this issue, try these easy home remedies for constipation to help them out.

Home remedies for constipation:


Exercise and physical activity is equally important for both kids and adults. Lack of physical activity may leads to constipation. Physical activity helps with digestion by helping the intestinal muscles push stool through the digestive system. Always encourage your kids to play outdoors for at least an hour every day, this will stimulate their bowel movement.

Drink plenty of water:

keep your child hydrated as mild dehydration can also cause constipation. Water is required to digest food and remove waste through the digestive tract. Increasing water content inside the gut can help soften stool and stimulate bowel movements. Give lots of water at regular intervals to your child for proper digestion. Other healthy drinks like coconut water, buttermilk, lemonade also contribute to a healthy digestive system.

Warm bath:

Giving your child a warm bath can relax their abdominal muscles which may provide them relief from constipation. Soaking in warm water can also relax the anus and help release the stool.

Have enough dietary Fiber:

Including fiber rich food to your kids diet helps in constipation. Food rich in dietary fiber is easier to pass through your digestive system and is considered one of the most effective home remedies for constipation. Fiber are of two types: soluble and insoluble. Soluble fibers are soluble in water whereas insoluble are not. Lack of soluble fiber in the diet makes stool hard and difficult to pass.

Follow the routine:

Encourage your child to follow the morning routine of sitting on the toilet seat first, even if they don’t pass stool. This helps them to establish a healthy habit of going to the toilet before going to school and eventually they will start pooping also.

Abdominal massage:

Try to gently massage your kid’s lower abdomen in a clockwise direction, do this a few times throughout the day this will help in digestion and activate baby’s bowel movement. Wait for 45 minutes after feeding before massaging your baby.

Apart from using the above home remedies for constipation, for long term relief you should make some dietary changes in your kids diet by adding fiber rich food in their daily diet chart.  According to National Institute of Health (NIH) the fiber requirement of children depend upon age and sex. Generally they require 14 to 30.8 grams of fiber per day (kids above one year of age).

Food rich in fiber:


Apples are an easy way to boost the fiber content of your diet and cure constipation. One medium size apple with skin contains 4.4 gram of fiber. It has both soluble and insoluble fibers. Soluble fiber absorbs water and helps to soften stools; while insoluble fiber also helps the movement of stool through the digestive tract by adding extra bulk. According to a study, pectin in apple can accelerate the movement of the stool through the intestine and aid in constipation.

Also check, Why to eat one apple and banana everyday?


It is not only rich in fiber but also contains a natural digestive enzyme actinidin which has positive effects on gut motility and bowel habits. With around 2.3 grams of fiber per kiwi fruit it helps in softening and increasing bulk of stool and also increases frequency of bowel movement. Kiwifruit have been shown to relieve constipation and improve bowel movement frequency in a number of clinical studies. This is because they are high in both soluble and insoluble fibers, which work together simultaneously.

Also check, How good is Kiwi for immunity?


Prunes also known as dried plums and are commonly used food for constipation relief. They are rich in fiber, with around 2 grams of fiber per 1 ounce. Prunes also have soluble and insoluble fibers. The soluble fiber in prune called cellulose, increases the amount of water in the stool and makes it easy to pass.  Prunes also contain sorbitol and phenolic compounds that maintain gut health and may provide gastrointestinal benefits.

Also check, How to find that your child’s digestive system needs help?


It contains living microorganisms known as probiotics which are also called good bacteria and helps to improve gut health and soften stool.  The good bacteria produce short chain fatty acids and lactic acid that may improve bowel movement. It helps to regulate a child’s digestive system and decreases bloating, diarrhea, constipation.

Also check, What are some easy probiotics for kids?


Just ½ cup of cooked broccoli contains 2.8 grams of fiber which aids in constipation. Rich in insoluble fiber making it an excellent food for smooth digestion. Sulforaphane, a compound present in broccoli may prevent the development of harmful microorganisms in your gut and digestive system. Broccoli is also loaded with vitamin C which plays a significant role in building immunity and promoting overall health.

Also check, Can you feed broccoli everyday for allergies?

Chia seeds:

According to a study by the US national library of medicine, chia seeds are of the most fiber dense food and about 40% of its weight is just fiber. It has insoluble fiber which helps to bulk up stool and thus prevent constipation. Chia seeds are also high in healthy fat, protein and cell protecting antioxidants.

Also check, How to use chia to detox the body?

Whole grains:

This delivers a variety of important nutrients that includes fiber, manganese, phosphorus, magnesium, copper, zinc and iron. Whole grain includes oats, brown rice, whole wheat, quinoa, barley and rye. All of these are high in fiber and a great choice to prevent constipation. Just one ounce of wheat bran cereal gives you 10 grams of fiber.

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These are another fiber powerhouse, which help ease constipation. Almonds, pecans and walnuts have more fiber than other nuts. Just one ounce of almond contains 3.5 grams of fiber. One ounce of pecan contains 2.7 g fiber and one ounce of walnut has 1.9 gram fiber. Choose nuts that are dry roasted, rather than roasted in oil. Also high in healthy fats, potassium, sodium, calcium, protein and antioxidants these nuts contribute towards, getting a healthy body.

Also check, How much Walnut everyday is good for brain?

Sweet potatoes:

The high fiber content of this food help in preventing constipation and promotes a well-functioning digestive tract. According to a study, dietary fiber found in sweet potatoes such as cellulose, lignin and pectin helps in maintaining gut health and improves digestion. It also contains vitamin A, vitamin C and vitamin E, potassium, magnesium, calcium that helps in overall health of your baby.

Also check, Easy sweet potato fries recipe


It contains citric acid, a natural laxative that helps stimulate your digestive system and fights the toxins in your digestive tract. Lemon is also loaded with vitamin C that is helpful in treating indigestion. Vitamin C softens the stool and ensures an easy passage for food. Offer your child a glass of warm water with lemon juice in it to prevent constipation.

Also check, How to use lemon to keep healthy eyesight?


Fix your GUT with these Quick, Easy and Tasty PREBIOTIC Gut Drinks! This flavorful range of prebiotic gut friendly drinks helps with  Digestion, Constipation, Brain development, Allergies, Immunity, Hormonal balance, Acidity and Bloating and even more! Grab yours. NOW!

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For Constipation, improving Gut health , Immunity, Brain Development, Allergies | Family PREBIOTIC GUT DRINK | Made with Guar Beans | Prebiotic Fiber | Plant Sweetener | 0% preservative | 0% Artificial Colour | 100% Natural | No refined sugar | ORDER |

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Fiber rich food for Digestion

Digestion is amongst the most common concerns in kids today. This is primarily due to the food choices and not taking fiber rich food. Most of the meals nowadays comprises easy-to-consume options. Mostly include plain roti, yellow dal, potato, bread, white rice, pasta, cake, soup, noodles, cookies. While these food choices don’t lack nutrition entirely (if made at home). But they do miss out on an essential macro-nutrient- Fiber.

Fiber is the non-digestible carbohydrate. It is responsible in keeping our digestion healthy and regular. Lack of fiber rich food in diet may cause constipation, which is a nutrient deficient disease. The usual cycle of digestion is between 1 to 1.5 days. However, with the current food choices, this time has become 4 days. So even though your child may be regular, he might still be 4 days late (constipated).

Fiber travels to the large intestine without being digested. it also helps to flush out toxins like excess cholesterol, lead, mercury etc. that get released from food. In the absence of this, these waste products get reabsorbed by the body. fiber is also the food for the good bacteria living in the large intestine (gut). (What are some foods for health gut?)

In older times, humans had the capacity to consume 100g fiber since plants were more accessible than hunting animals for survival. This has reduced to 1/10th now. Just with the addition of Banana Stem, a child can meet the daily fiber requirement considerably. it is a fiber rich food with around 60% fiber, which is a god-sent solution to improper digestion. (Some more fiber rich foods)

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Banana stem

  • it is extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness. Lower haemoglobin results in lower cognition in kids and this can carry on till later in life. 
  • Learn to make an easy dish using Banana stem


Make it EASY to feed a daily dose of vegetables, greens, dal, and prebiotics and probiotics. 1 serving of Veggies and  Dal powder equals 30-50g of fresh food. Helps to provide daily nutrition for Immunity, Brain, Digestion, Bones, Healthy Weight, Height, Eye health and Growth. Get yours now!

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