Your Kid's Gut Health Could Impact Their Mental Health

Toddler tantrums, childhood anxiety and pre-teen mood swings may all start in the gut. Research shows a significant connection between the bacteria in a child’s microbiome and their mental health. With one in five children and one in three teens experiencing anxiety, it’s a connection that’s worth considering.

Could simply giving kids probiotics help them regulate their moods?

As a pediatric dietitian, I speak to parents about children’s mental health and the Gut-Brain Axis often. I have seen several cases where children’s moods and anxiety have been moderated with the simple addition of foods and supplements rich in probiotics and prebiotics. Some parents even reported that their kids' teachers noticed reduced hyperactivity at school.

What is the gut-brain connection?

While we usually think of the gastrointestinal tract as a place for digestion and making poop, it’s so much more than that. A balanced gut helps us stay calm, happy and focused. This is because of the “gut-brain axis”, which is like a wiring system between your child’s GI tract and brain.

Your gut health is determined by your microbiome, a collection of bacteria that forms in the womb and is initially shaped by the mother’s microbiome, amniotic fluid and placenta.

In a child’s first few years, their gut microbiome is especially sensitive to the world around them. This is a critical time when gut bacteria build a foundation that can impact their health into adulthood. While the gut becomes more stable as they grow, things like stress, antibiotics, exercise, and diet can still affect kids’ gut health as they get older.

The microbiome supports the brain by providing nutrients. It also sends signals that help the brain produce chemicals, including serotonin or the feel-good chemical. These chemicals contribute to kids’ mental and physical health. They can affect emotional control, anxiety and depression, ability to pay attention and communication and social skills.

A recent study looked at the diets and stool samples of young children and asked their mothers emotion-related questions. When analyzing the results, the kids with more diverse good bacteria also showed better emotional regulation. 

While we can’t eliminate all stress from our kids' lives, we can help reduce its impact by making lifestyle choices that support a healthy gut. Research shows that the best ways to do this are through nutritious foods and regular physical activity.

If you have a child who:

• struggles with regulating their emotions
• has tantrums and outbursts regularly
• expresses thoughts of anxiety
• has a hard time focusing on age-appropriate tasks
• shows signs of irritable bowel syndrome (constipation with intermittent diarrhea), gas, bloating, etc. 

You may want to consider adding more physical activity opportunities to their day, as well as food and supplements that will support their microbiome and—in turn—your child’s mental health.

The role of diet in maintaining a healthy gut

Dietary sources of probiotics and prebiotics

The next time you think about feeding hungry tummies, also consider how you can feed developing microbiomes! Offer fermented food such as Greek yogurt and kefir. These are great sources of probiotics (aka good bacteria). 

Make sure your diet also contains prebiotics, which are like healthy food for good bacteria. Combine both probiotics and prebiotics for a super gut-friendly snack or meal.

Here are a few easy ideas:

• Serve Greek yogurt (probiotic) with berries and granola (prebiotic) for a snack
• Offer oatmeal (prebiotic) and a glass of kefir (probiotic) for breakfast
• Add barley and different types of beans/lentils to a batch of soup or try the Bob’s Red Mill Veggie Soup Mix which has ingredients rich in prebiotics
• Try prebiotic-rich roasted chickpeas in a homemade trail mix
• Offer less-ripe bananas or sliced apples as part of a snack, both contain prebiotics

How processed foods affect the gut

While we want kids to grow up with a healthy relationship with food, and know that all foods can fit a balanced diet, some foods negatively affect the microbiome.

Foods high in added sugar, especially ones that do not offer high nutrient density can disrupt your child’s microbiome balance. But don't worry about the sugar in flavoured Greek yogurt, yogurt drinks and kefir because they all offer nutrients and probiotics.

Instead, pay close attention to the added sugar in candy, juice, pop, high-sugar cookies, bars and cereals. If you find your child has a hard time regulating their emotions, or is exhibiting higher than normal levels of anxiety, you may want to consider switching up their snacks to ones that support a healthier microbiome. 

Probiotics and other supplements

But what if your kids are still learning to like foods that keep their microbiomes balanced and healthy? You could try a supplement. Here are a few reputable options: 

Probiotic and Prebiotic Powders 

• KidStar Nutrients BeRegular is an unflavoured probiotic and prebiotic supplement that dissolves in water so well that you have no idea anything is in the water. This is a great option for more selective eaters
• Renew Life Kids and Amare Kids Mood+ are powder versions of probiotics for kids that dissolve well into water and have a yummy flavour
• Kidstar All in One Plant-Based Protein Powder also has ingredients that support gut health. It is a great addition to a smoothie or muffins. Pancakes, cookies, and oatmeal

Probiotic Drops

• BioGaia and DDrops offer easy-to-use drops that you can put into a little bit of applesauce or yogurt, inside of a raspberry, or on a slice of banana

Probiotic gummies and tablets

• Culturelle, Genuine Health, Organika, Intelligent Labs, HMF and Garden of Life all have chewable probiotic supplements that provide a variety of good bacterial strains.

Multivitamins with gut health support

Multivitamins are a great option if you want to offer as much nutrition as possible in one chewable or gummy. Here are a few great options: 

• Kidstar Nutrients StarMulti
• Progressive Multi for Kids
• AllKidz Naturals Multi Gummies

Plant-based medicine

• St. Francis Herb Farm TiliaCalm is a wonderful collection of four herbs that work together to reduce digestive disturbances and calm children’s moods

Make it easy and start small

As with all health journeys, it can feel overwhelming to make changes. The great news is that every small change makes an impact on gut health. Every bowl of oatmeal, spoonful of yogurt, glass of kefir, sliced banana and smoothie with a probiotic powder will support your child's microbiome. Remember to talk to your healthcare provider before changing your child’s diet or supplement routine.