Why Gut Health is Important for Children

What is a healthy gut? 

When we talk about a healthy gut, many people assume we’re talking purely about digestion, but there is so much more to gut health than this! The human gut microbiome consists of trillions of microbes and these play a massive role in multiple aspects of human health, including immune function, mental health, digestion and absorption of nutrients, and more. (1, 2) Although the composition of everybody’s microbiome will look different, as a general rule, the more diverse the microbial population is, the healthier the host. (2) 

The Gut in Early Life

Infants begin to develop their own unique microbiome the minute they enter the world, and the first few years of life sees rapid alterations in the microbial population, depending on multiple environmental factors. (3) A healthy breastfed infant’s gut is predominantly made up of Bifidobacterium, which has been associated with the development of the immune system, brain, and metabolism. (4) Breastmilk itself contains microbes, especially Lactobacillus, Streptococcus, and Bifidobacterium, and this appears to impact the infant’s microbiome. (5) Studies have even shown that supplementing formula with a Lactobaccili and Bifidobacterium probiotic in the first year of life is associated with a lowered risk of developing asthma, allergies, and other childhood illnesses. (3, 6) At around three years of age, the child’s gut microbiome will stabilise and more closely resemble an adult’s microbiome. (5)

Why is a Healthy Gut so Important for Children?

When you have a healthy microbial population, the microbes, which are predominantly bacteria, but also include viruses and fungi, dwell together peacefully, keeping each other in check and working together to help the bodily systems remain healthy. When the ratio of microbes gets out-of-whack, the less beneficial bacteria can overrun the beneficial bacteria, causing acute, chronic, or latent disease. (1) The first three years of life are a critical time to nurture the developing gut microbiome, as research has shown that our microbial populations are linked with over 70 different health conditions. (2) There is evidence that the gut plays an important role in the development and functioning of the immune system, the circulatory system, and the nervous system. (2, 3) Dysregulation in the gut flora has been associated with the later development of chronic diseases such as metabolic syndrome, autism, and multiple sclerosis. (3) There is even evidence that a less desirable gut composition during these early years is associated with an increased chance of developing depression and dementia later in life. (7)

Nurturing a Diverse Microbiome

Our children’s microbiomes are a product of genetics and their environment (from the time of conception). Whilst genetics are unmodifiable, there are still plenty of environmental shifts we can make to help nurture a healthier gut microbiome in our children.

• Offer a wide variety of plant foods.

• Reduce environmental stressors where possible (e.g. passive cigarette smoke, pollution).

• Focus on a fibre-rich diet including whole grains, nuts and seeds (for over 5 yr olds), vegetables, fruits and legumes.

• Encourage a good sleep routine.

• Breastfeed if possible.

• Own a pet!

• Avoid unnecessary antibiotic use. (3)

Diet is a Major Modifiable Factor

When a child begins to eat solids, an evident shift occurs in the makeup of their microbiome, to more closely resemble an adult’s microbiome, however, the microbial population continues to fluctuate for the first three years of life. (5) This high level of malleability suggests that the child’s diet during this time may be disproportionately important for the healthy development of the microbiome, due to the well-known, massive impact that diet has on the gut flora. 

A typical Western diet has been shown to lessen the overall bacterial load and reduce diversity, particularly the beneficial bacterial strains such as Bifidobacterium and Eubacterium. (5) The average Western diet is high in ultra-processed carbs, animal proteins, and saturated fats, and is generally low in fibre, phytochemicals (from plant foods), and fermented foods. (5) This way of eating has been associated with the recent, large increase in ‘inflammatory’ illnesses, such as cardiometabolic and intestinal disease. (5)

Diet to Support a Healthy Gut

• Focus on increasing the plant foods - high in fibre and phytochemicals.

• Choose whole grains over ultra-refined flour, pasta, or bread.

• Focus on whole foods without too many additives.

• Reduce fatty cuts of meat and processed meats.

• Limit soft drinks and juices (which offer negligible fibre).

• Include some fermented foods in the diet (e.g. kefir, yoghurt, sauerkraut, kimchi).

• Include fruit, vegetables, legumes, nut and seed butters (for under 5s), seafood, dairy, lean meats, eggs, tofu, and fermented foods for a balanced and flourishing microbiome.

Conclusion

Supporting the gut health of our children in their early years is crucial for their future health. A healthy gut microbiome has been associated with more favourable neurocognitive, immune, metabolic, and digestive health outcomes. (5) A diet rich in a diverse range of plant foods, limited ultra-processed foods, and reduced exposure to unwanted pollutants, will all help your child’s beneficial bacteria to thrive, giving them a greater chance for a balanced microbiome, and better overall health. 

References

1. Singhvi N, Gupta V, Gaur M, Sharma V, Puri A, Singh Y, et al. Interplay of Human Gut Microbiome in Health and Wellness. Indian J Microbiol. [Internet]. [cited 2020 May 27];60(1):26–36. Available from: https://search.ebscohost.com/login.aspx?direct=true&db=edswsc&AN=000512017100004&authtype=sso&custid=deakin&site=eds-live&scope=site

2. Rossi M. Eat Yourself Healthy. 2nd ed. United Kingdom: Penguin Life; 2019.

3. Durack J, Lynch . The Gut Microbiome: relationships with disease and opportunities for therapy. J Exp Med. 2019;216(1):20-40.

4. Fanaro S, Chierici R, Guerrini P, Vigi V. Intestinal microflora in early infancy: composition and development. Acta Paediatr Suppl. 2003 Sep;91(441):48-55. PMID: 14599042.

5. Mohammadkhah AI, Simpson EB, Patterson SG, Ferguson JF. Development of the Gut Microbiome in Children, and Lifetime Implications for Obesity and Cardiometabolic Disease. Children (Basel). 2018 Nov 27;5(12):160. doi: 10.3390/children5120160. PMID: 30486462; PMCID: PMC6306821.

6. Vandenplas Y, Savino F. Probiotics and Prebiotics in Pediatrics: What Is New? Nutrients. 2019 Feb 19;11(2):431. doi: 10.3390/nu11020431. PMID: 30791429; PMCID: PMC6412752.

7. Yan X, Zhao X, Li J, He L, Xu M. Effects of early-life malnutrition on neurodevelopment and neuropsychiatric disorders and the potential mechanisms. Prog Neuro-Psychoph. 2018;83:64-75.