7 proven gut healthy foods:
The stomach and small intestine are the primary sites for nutrient digestion and absorption. Gut plays an important role in keeping kids healthy, both physically and mentally. Kids' gut health is vital for their overall well being as it influences many aspects of health including metabolism, immune system, nervous system and digestive tract. As a result, keeping a healthy gut is essential for optimal nutrient absorption and synthesis. So feeding gut healthy foods to kids is very important. Child gets his/ her gut microbiome (living bacteria in gut) at the time of birth and it is set up in early childhood. Children's microbiome (living bacteria in the gut) remains flexible before the age of four or five. This is a good time to build a strong and healthy gut among them with the help of some gut healthy foods.
The key nutrients absorbed in the gut are iron, protein, carbohydrates and fat. All these nutrients are essential for a kid's overall growth and development. Most of the bacterias in our body are good for us. A healthy gut contains healthy bacteria that not only helps in proper digestion, but also fight with infectious disease causing bacteria, virus and fungi (bad bacteria). Kids' gut health says a lot about their internal health. If you want to set your child up for a lifetime of good health, it is essential to flourish kids' gut health with healthy bacteria. According to a study, having good bacteria in the gut can improve immune system, hormones, depression and provide several other health benefits like healing, weight gain for kids. so always feed gut healthy foods to kids.
1.Partially Hydrolyzed Guar gum:
Guar gum is a fiber made from guar bean or Indian cluster bean. It is used as a laxative that normalizes the moisture content of the stool, absorbing excess liquid in diarrhea, and softening the stool in constipation. It is one of the best gut healthy foods.
2. Fructooligosaccharides (FOS):
Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibers that support the growth of healthy bacteria in the digestive tract. FOS is a good source of soluble, dietary fiber and has been shown to reduce, or eliminate constipation.
3. Citric acid:
Citric acid is the weak organic acid found in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But apart from this citric acid is associated with many health benefits also:
- Citric acid helps to convert food into energy.
- It enhances calcium, phosphorus and Magnesium absorption through the gut.
- This also prevents calcium crystals or kidney stones from forming.
Oranges are the food to boost immunity. They are not only nutritious and rich in Vitamin-C but also loved by kids. Just one orange can meet 100% vitamin C requirement for the kid’s daily nutrition. The pith (white after between peel and fruit) of orange has 30% fiber of the fruit and this particular fiber (called pectin) is good for the kid's gut which builds immunity and supports digestion.
Stevia is one of the Alternatives of sugar made up of the leaves of a stevia plant, a kind of herb. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.
The papaya fruit contains two enzymes, papain and chymopapain. They can help with digestion, reduce inflammation and improve gut health. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. It is also a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, and pantothenic acid.
Lemons are rich in Vitamin C and have a potential to reduce gut inflammation and boost the immune system. Lemons are high in a fiber called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria.