5 Effective Ways to Improve Your Child’s Digestive System- By Sai Kripa Aravind, Nutritionist

5 Effective Ways to Improve Your Child’s Digestive System- By Sai Kripa Aravind, Nutritionist

Did you know 50 trillion beneficial bacteria live in the body in a symbiotic relationship? Dysbiosis is the imbalance in the number of good bacteria and bad bacteria. This imbalance can give rise to several diseases and impact the overall health of children. Thus it is essential to maintain good gut health in children as gastrointestinal symptoms can adversely affect their body strength and quality of life.

The food eaten gets broken down and absorbed in the blood as nutrients to nourish the body of children, facilitating growth and development. Digestion begins in the mouth and ends in the anus, where the undigested food is excreted. The digestive system plays a very important role in your child’s development.

Here are The 5 Effective Ways to Improve Your Child’s Digestive System


1. Timely Meals

Food is a source of macro and micronutrients. It is necessary for overall growth and development. Skipping meals results in nutritional deficiencies and acidity. Nutritional deficiencies interfere with optimal growth in children. Timely intake of meals promotes regular digestion, and regular circadian rhythms, and prevents deficiencies. Irregular eating results in binge eating, fatigue, childhood obesity, loss of concentration, poor memory, increases inflammation, increased cravings, and nutritional deficiencies.  Regular mealtimes enable our body to identify hunger and fullness cues.

2. Consume Probiotics and Prebiotics

Probiotics are beneficial microorganisms present in food naturally or added to foods. They are also available in pharmacies as over-the-counter pills in the form of powders, liquids, capsules, and tablets. Diarrhea and irregular bowel movements in kids are treated with supplementation with probiotics. Supplementation with probiotics reduces the frequency of stools and flatulence. Foods that are naturally rich in probiotics are Dhokla, Idly, Dosa, Kimchi, Miso, Sauerkraut, Yogurt, Curd, buttermilk, fermented rice, and Pickles.

A good probiotic should be tolerant to the acidic environment of the stomach and reach the intestine, the site of its action.

Prebiotics are fiber present in fruits, vegetables, nuts and seeds, legumes, and grains, they are both soluble and insoluble fibers, which is a nutrient for the probiotics.

3. Avoid Ultra-processed Foods and Aerated Beverages

Ultra-processed food is refined carbohydrates with saturated fats, and aerated beverages contain little nutrition and added flavors, preservatives, sugar, and colors. They irritate the stomach and result in gastrointestinal disturbances, leaky gut, and digestive disorders in children.


4. Pay Attention to Overall Nutrition and Hydration

Balanced meals with food from all food groups are the key to improving overall nutrition and digestive health. Some of the essential nutrients needed for children’s growth and overall development are Iron, Calcium, Vitamin D3, Zinc, Magnesium, and Protein.


5. Address Allergies and Intolerances

Underlying allergies and intolerances in children cause gastrointestinal disturbances such as bloating, rashes, flatulence, and stomach upset. Identifying allergies at an early stage can help restore digestive health more quickly. Some of the common foods that cause allergies are nuts, eggs, seafood, milk, soy, and wheat and their products.


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