Why a healthy gut is important
When children are frequently ill, suffer from digestive problems or suddenly show an aversion to unhealthy food, parents often ask themselves what the causes are. The answer could lie in their child's gut. After all, the gut not only plays an important role in digestion, but also influences the immune system, mood and even concentration.
This is because the gut communicates directly with the brain via nerve pathways and biochemical signals. Although research into this is still in its infancy, we already have some important findings. For example, messenger substances such as the «happiness hormone» serotonin are produced in the gut.
Important for our immune system
Serotonin is not only responsible for emotional stability, but also influences the ability to concentrate. A well-functioning gut-brain axis, which constantly exchanges information between the gut and brain, is crucial here.
In this way, gut bacteria also influence the development of eating habits. A balanced microbiome - i.e. a diversity of beneficial microorganisms in the gut - helps to establish a healthy relationship with food. This is particularly important for children, as the foundations for lifelong eating habits are laid at a young age. Children whose gut flora is supported by a varied diet are less likely to develop a preference for highly processed and sugary foods.
Gut health also plays a major role for our immune system: up to 80 per cent of our immune cells are located in the gut. This means that a healthy gut not only helps us to optimally absorb nutrients, but also fends off infections and reduces inflammation. Especially for children, who often have close contact with their peers, this is an important basis for reducing susceptibility to colds and other infections.
Intestinal flora, microbiome - what now?
Good and bad bacteria
But what is the microbiome - with its trillions of tiny inhabitants and its enormous influence on our body? We can imagine the gut as an idyllic beach. The «good» bacteria are the visitors who endeavour to achieve sustainability. They build sandcastles, protect nature and create a harmonious atmosphere.
But less welcome microorganisms are also drawn to this beach. They disturb the harmony, tear down sandcastles, leave rubbish behind and try to impose their own order.
If the intestines can no longer fulfil their tasks, this can lead to digestive problems, infections or sleep disorders.
When the unwanted guests spread, the beach loses its idyllic appearance. This is exactly what happens in the gut when the microbiome gets out of balance. Factors such as an unhealthy diet, stress or antibiotics can lead to the harmful bacteria multiplying and crowding out the beneficial ones. As a result, the gut can no longer fulfil its tasks optimally, which can lead to digestive problems, more frequent infections or sleep disorders.
The good news is that we can influence our microbiome through a balanced diet and a conscious lifestyle. In order for the gut to function properly, we need to supply it with pro- and prebiotics through our diet.
Maintaining a sensitive balance
Probiotics are the good bacteria in the gut. They help to keep the intestinal flora healthy. They are found in foods such as natural yoghurt, probiotic drinking yoghurts and mild sauerkraut. Fermented drinks such as buttermilk are also suitable for children.
Prebiotics are the food of the good intestinal bacteria. They consist of indigestible dietary fibres that promote the growth and activity of beneficial intestinal bacteria. They are found in wholemeal products such as oatmeal or wholemeal bread as well as pulses and vegetables.
9 tips for everyday life
- Mix high-fibre foods such as pulses with popular dishes such as pasta to encourage their acceptance.
- Avoid the vegetable discussion by mixing the peas with the rice.
- Alternatively, smoothies or soups with spinach or carrots can be a solution.
- Make sure that your child drinks enough water or unsweetened tea throughout the day to prevent constipation.
5. reduce sugar and instead opt for natural snacks such as fruit in moderation.
6. regular meals promote a stable digestive system.
7. encourage your child to chew slowly to optimise digestion.
8 After treatment with antibiotics, it is advisable to take probiotics. Ask your doctor for advice.
9. a healthy microbiome also plays an important role in adults. Take this as an opportunity to set a good example.
However, other factors besides diet also influence intestinal health. Regular exercise supports digestion and metabolism. Stress can have a negative impact on intestinal health. It is therefore important that children feel comfortable at mealtimes and get enough sleep so that the body can recover overnight and strengthen the intestinal flora.
