If you’ve been around me for any length of time, you’ve probably heard me talk about the gut. A lot. And I promise I have a reason.
When I’m working with children, gut health is one of the first places I want to look. Not because I think every childhood symptom is secretly a “gut problem,” but because the gut plays such an important role in digestion, nutrient absorption, immune function, and communication between the gut and brain.
And here's the part I really want parents to hear: supporting your child's gut health does not have to be complicated.
A healthy gut is built through the basics, done consistently well day after day: food, fiber, movement, sleep, time outside, healthy microbes, connection, and knowing when your child may need a little extra support.
Let's talk about what that actually looks like.
What exactly is the gut microbiome?
Your child's digestive tract is home to a huge community of microorganisms, including bacteria, fungi, and other microbes. Collectively, these microorganisms make up the gut microbiome.
And this community isn't just sitting there doing nothing. The microbes in your child's gut interact with the food they eat, help break down certain fibers, produce compounds that influence the intestinal environment, and communicate with the immune system.
One of the most important things I want parents to understand is that a healthy microbiome isn't about having one “good” bacteria. It's about diversity!
Think of your child's gut like a garden. You wouldn't want to plant one single type of plant and call it a healthy garden. You want a variety of plants growing together in healthy soil. The same basic idea applies to the gut.
We want a diverse, resilient microbial community that can adapt to all of the things childhood inevitably throws at it.
The goal isn't perfection. It's resilience.
Why is gut health so important for kids?
The gut is involved in much more than digestion!
Digestion and nutrient absorption
Obviously, the digestive tract is responsible for breaking down food and absorbing nutrients. If your child's digestion isn't functioning well, we may see things like constipation, loose stools or diarrhea, gas and bloating, abdominal pain, reflux, changes in appetite, or difficulty tolerating certain foods.
But digestive symptoms aren't the only clues that something may need attention.
The gut and immune system
The gastrointestinal tract and immune system are closely connected. Your child's gut is constantly interacting with food, microbes, and the outside world, and a healthy intestinal environment helps support appropriate immune function and communication.
This is one reason I care so much about building healthy foundations early in childhood. We aren't just thinking about today's bowel movement. We're thinking about helping build a resilient little human and preventing future disease!
The gut-brain connection
Your gut and brain are in constant communication through what is often called the gut-brain axis.
This doesn't mean that every behavior or emotional symptom is caused by the gut. Kids are kids! But it does mean that nutrition, digestion, the microbiome, the nervous system, sleep, and emotional health are interconnected.
For many children, supporting digestion and overall gut health can be one piece of a much bigger picture when we're looking at things like mood, behavior, sleep, focus, and emotional regulation.
The gut and skin
You've probably heard me talk about the “gut-skin connection.”
When I see a child with ongoing digestive issues alongside eczema, allergies, or other inflammatory concerns, I want to look at the whole picture rather than treating every symptom as an isolated problem.
This is one of the things I love about naturopathic medicine. We don't just ask, “What can we put on the rash?” We also ask, “Why is this child experiencing this in the first place?”
Signs your child's gut may need some support
Constipation and diarrhea are the obvious ones, but gut dysfunction can show up in many different ways. Some things I pay attention to include:
Frequent constipation or very hard stools
Chronic diarrhea or loose stools
Frequent bloating or gas
Recurring abdominal pain
Reflux or significant digestive discomfort
Difficulty tolerating a variety of foods
Eczema or recurring skin issues
Frequent illnesses
Changes in appetite
Symptoms that started or worsened after antibiotics
Significant changes in mood or behavior that occur alongside digestive symptoms
So how do we actually build a healthier gut?
This is my favorite part because you don't need to do everything at once. In fact, please don't. If you are reading this while holding a toddler, feeding a baby, making dinner, and wondering when you last showered, I promise you do not need another 27-step wellness routine for you or your child.
Start with the foundations.
1. Feed the microbes with fiber
One of the best things you can do for your child's microbiome is to feed it. One of the things our beneficial gut microbes love is fiber.
Fiber-rich foods provide fuel for beneficial microbes and can help support healthy bowel movements. Great options include berries, apples and pears, avocado, vegetables, beans and lentils, sweet potatoes, squash, oats, chia seeds, ground flax, nuts and seeds, and whole grains.
2. Aim for more variety
One of the best ways to support microbiome diversity is to expose your child to a wide variety of plant foods. This can be especially challenging with a picky eater, and I really don't want this to become another source of stress.
If your child currently eats five foods, we're not going from five foods to 30 vegetables tomorrow. Instead, keep offering. A bite counts. A lick counts. Touching it counts. Having a new food on the plate counts.
Food exposure is a process, especially for little ones. Sometimes the win is simply putting the broccoli on the plate without a meltdown. I'll take it.
But the end goal is 30 plant foods weekly. Including all fruit, veg, legumes, nuts and seeds, and spices. You may be surprised how many your child is already getting in!
3. Include fermented foods
Fermented foods provide beneficial microorganisms and are a great addition to the diet. Depending on your child's age and preferences, this might look like plain yogurt with live cultures, kefir, sauerkraut, fermented vegetables, or kimchi.
Start small and work towards 1tsp - 1 tbsp daily depending on age.
4. Don't forget about prebiotics
You've probably heard the word probiotic, but what about prebiotic?
Prebiotics are types of fibers and other compounds that can be used by beneficial microbes in the gut. In very simple terms, probiotics are the microbes, and prebiotics help feed them.
This is one reason I prefer to think about gut health as an ecosystem rather than simply asking, “What probiotic should my child take?” Food sources of prebiotic fibers include: onions, garlic, leeks, asparagus, artichokes, chicory root, Jerusalem artichokes, green bananas, slightly underripe bananas, apples, berries, oats, barley, beans, lentils, chickpeas, peas, chia seeds, flaxseeds, and cooked-and-cooled potatoes or rice.
5. Reduce ultra-processed foods
There’s no doubt that ultra-processed foods negatively impact our guts. That is a fact.
Instead of focusing entirely on what you need to eliminate, ask: What can I add? Add fruit, vegetables, healthy fats, protein, fiber, whole-food carbohydrates, and fermented foods if tolerated. The more nutrient-dense foods you add, the less room there tends to be for the ultra-processed stuff.
6. Get outside and let your kids get dirty
This is one of my favorite gut-health recommendations because it doesn't involve a supplement.
Let your kids play outside. Garden. Dig in the dirt. Go for hikes. Play in the grass. Explore nature.
Children are exposed to an enormous variety of microorganisms through their environment, and healthy interaction with the natural world is part of creating a diverse microbial ecosystem.
Of course, we still want normal hygiene and common-sense precautions. But your child does not need to live in a sterile bubble. A little dirt is okay.
7. Move their bodies
Kids don't need a formal workout routine. They need opportunities to move. Run, jump, climb, dance, ride bikes, play outside, walk the dog, build a fort.
The goal isn't exercise perfection. It's movement as part of everyday childhood.
8. Prioritize sleep and stress regulation
The gut and nervous system are deeply connected. Stress can affect digestion, appetite, bowel movements, and how the body responds to food.
And we all know what happens when our kids are overtired. Everything gets harder. Sleep, eating, behavior, emotional regulation, patience, and let's be honest, Mom and Dad's patience too.
Sleep, nervous system regulation, movement, connection, and gut health are all pieces of the same foundation. This is another reason I don't like looking at gut health in isolation.
Your child is not a collection of separate symptoms. They're a whole person.
What about probiotics?
This is probably one of the most common questions I get: “Should my child be taking a probiotic?”
Sometimes. But not necessarily every child, every day or forever!
This is where individualized support can be really helpful.
What about gut health after antibiotics?
This deserves its own conversation.
First, let me say this clearly: I am not anti-antibiotic. Antibiotics can be incredibly important and, in the right situation, absolutely life-saving.
But antibiotics don't distinguish between the bacteria causing an infection and every other bacteria living in the gut. That means it can be helpful to intentionally support the gut ecosystem during and after a course of antibiotics.
This is something I get asked about all the time, so I created a step-by-step post-antibiotic gut protocol inside Healthy Families Collective. I walk you through exactly how I approach rebuilding and supporting the microbiome after antibiotics, including nutrition, probiotics, prebiotics, and other foundational supports.
If your child just finished a course of antibiotics and you're wondering, “Okay, now what?” I've got you covered.
Access the Post-Antibiotic Gut Protocol inside HFC →
Don't forget the basics before reaching for a supplement
This is something I say all the time in my practice: you cannot supplement your way out of poor foundations!
A probiotic can be helpful. A targeted supplement can be helpful. A gut-healing protocol can be incredibly helpful when it is appropriate. But those things work best when they're layered onto a foundation of nourishing food, adequate hydration, sleep, movement, connection, and a healthy environment.
And sometimes, of course, a child needs more.
Want help knowing what to actually do for your child's gut?
This is actually one of the biggest reasons I created Healthy Families Collective.
Because knowing that gut health matters is one thing. Knowing what to actually do when your child is constipated, has eczema, has reflux, just finished antibiotics, or needs help rebuilding their gut is another.
I wanted parents to have somewhere they could go when they were thinking, “Okay, I understand why this matters... but what do I actually do?” And a space that is financially accessible to most families.
Inside Healthy Families Collective, we have an entire space dedicated to kids' gut health, with educational resources and practical protocols for some of the most common things I see families dealing with, including:
What to do after antibiotics
Gut healing and rebuilding the microbiome
Constipation
Eczema and the gut-skin connection
Infant reflux
Supporting digestion
Probiotics and when they may be appropriate
And so much more
Instead of spending two hours Googling your child's symptoms at 11:30 p.m. and ending up with 47 conflicting opinions, HFC gives you one place to start.
JOIN HEALTHY FAMILIES COLLECTIVE →
Raising a healthier generation, together.
Want more practical kids' health information?
If you're looking for simple, practical ways to support your family's health without feeling like you need to become a full-time health researcher, I'd love to have you on my email list.
A note from me
As a naturopathic doctor and a mom, I believe deeply in building strong foundations for children's health. But I also believe in balance.
There is a time for nutrition, lifestyle, and natural medicine. There is also a time for conventional medicine, testing, medications, and medical care.
My goal isn't to make parents afraid of either approach. It's to help you understand your options, ask better questions, and feel confident caring for your family.
Because our goal isn't just to get our kids through childhood.
It's to raise a healthier generation.
