Gut health is more than a popular wellness trend popping up in your social media feed. It’s a key part of your child’s overall health and well-being. Pediatric gastroenterologist Gregory Kobak, MD, shares tips to support your child’s gut health.

What is gut health?

Gut health is the health of the digestive system and all its microorganisms. The gut contains a microbiome, which is a thriving ecosystem made up of trillions of healthy bacteria, viruses, fungi and other microorganisms. This community of microorganisms helps break down food, absorb nutrients, support immune health and increase overall well-being.

“Those microorganisms do amazing things for our body,” Dr. Kobak says. “About 90% of them are good and healthy. You need to feed them by eating the right foods.”

What healthy foods support gut health?

In general, less processed foods are better for overall health. This means it is best to eat foods that are closest to their natural state.

Dr. Kobak suggests the below high-fiber foods to support optimal gut health, as they help feed good bacteria in the gut microbiome:

• Fruits
• Vegetables
• Beans
• Nuts
• Whole grains

“Variety is key,” Dr. Kobak says. “Eat the rainbow — fruits, vegetables and beans, foods that are high fiber. We really are talking about all the things that the gut needs to thrive.”

Probiotics, live bacteria and yeasts also keep the gut happy and healthy. They’re found naturally in the following foods:

• Yogurt
• Kefir
• Kombucha
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Natto

Be sure to buy these foods from the refrigerated section because heat kills bacteria — both bad and good. You’ll also want to make sure you choose a brand that includes live active cultures and as little added sugar as possible.

What should I avoid?

While they are more convenient, processed foods can harm gut health. Processed foods are designed to increase shelf life, meaning they last longer. But they often contain emulsifiers. Emulsifiers are substances that prevent liquids that don’t normally mix from separating, and they often cause gut inflammation. If possible, Dr. Kobak recommends avoiding processed foods with carboxymethyl cellulose (CMC), polysorbate 80 and carrageenan.

Dr. Kobak also suggests trying to avoid unnecessary antibiotics. While antibiotics can wipe out infection, they can also kill some of our good/healthy bacteria as well and potentially alter gut function.

"They should have a conversation with the person prescribing the antibiotics to make sure it's absolutely necessary," Dr. Kobak says.

Should my child take a supplement to promote a healthy gut microbiome?

Despite the growing number of supplements marketed for gut health, most children do not need them — especially if they eat a varied diet, they’re growing normally and don’t have any digestive issues. Unlike medications, vitamins and supplements, such as probiotics, are not regulated by the Food and Drug Administration.

Can the gut influence other things like mood, sleep, etc.?

The gut microbiome is a relatively new and rapidly evolving field of science. Researchers are just beginning to understand its importance and how it’s connected to separate processes in our body, including metabolism, immune regulation, brain function and mood.

The gut-brain axis is the link between our gut and our brain. When our gut is inflamed by infection, stress, highly processed foods or disease, it influences the brain. Our gut can stimulate an immune response, disrupt the production of chemicals like serotonin, which affects our mood, and more.

"Rather than just acting as a digestive tract, the gut houses a massive ecosystem of trillions of microbes that actively interact with the central nervous system through several distinct biological pathways," Dr. Kobak says. "We are just starting to learn all the ways our microbiome can vary with different health conditions outside the digestive system."

When should my child see a doctor if they are having digestive problems?

It’s common for kids to have stomach pain from time to time. Sometimes it’s caused by something they ate or a short-term stomach bug. However, depending on the symptoms and how long they last, they may need to see a doctor.

Dr. Kobak suggests scheduling an appointment if you notice the following:

• Growth issues
• Changes in eating behavior
• Persistent or recurring abdominal pain
• Chronic diarrhea or constipation

While researchers are still uncovering all the ways the gut microbiome influences health, one thing is clear: healthy eating habits play an important role in a thriving gut. Encouraging your child to eat a variety of fruits, vegetables, beans, whole grains and other fiber rich foods helps feed the bacteria that supports good digestion.

“We want to remove the things that are going to damage the gut. None of that is going to be in a pill. You just need to try to make good choices as often as possible,” Dr. Kobak says.