Discover How Your Brain is Connected to Your Gut Health
Kate Gerweck is a Pediatric Registered Dietitian specializing in GI disorders and the care of medically complex children. As an owner of Kate Gerweck Nutrition, she focuses on helping parents manage childhood constipation and correct the gut microbiome of their children.
Kate sat with NMFit to discuss gut health especially when it comes to kids! As a mother of two, I found this conversation to be very interesting and insightful because we all know how picky children can be when it comes to eating certain foods. Continue reading to learn more about Kate and how important gut health is for the entire family.
NMFit: Why is gut health so important? How does having a healthy gut at a young age improve a child's health as they age?
Kate Gerweck (KG): Gut health impacts more than just the gut. While studies in this area are relatively new, research is rapidly expanding on and showing that gut health is the main driver of immune system development, impacts cardiovascular health, helps control the production and function of certain hormones involved in mental health, and most recent research is exploring how gut health impacts the risk of developing obesity and food allergies. We know that the more diverse the gut microbiome is, meaning more strains of bacteria, viruses, and fungi present, the more capable the body is of keeping us in a healthy state. A diverse microbiome can function better than a microbiome with only a few kinds of bacteria because each microbe has a different function, such as digestion of food or maintaining the integrity of the intestinal walls.
It is known that the diversity of the gut is really established by the age of 3. It’s important for parents to realize how the gut microbiome is developed and what factors affect it in both positive and negative ways. Development of the microbiome actually starts during pregnancy and is influenced by maternal diet and lifestyle factors. Then, method of birth, choice of breast or formula feeding, early exposure to antibiotics and dietary choices continue to shape the diversity of a child’s gut microbiome through those first 3 years.
NMFit: What are some foods that support a healthy gut?
KG: Eating a diet that is high in variety, not allowing a child to be “picky,” is the first step. Focusing on fiber intake from fruits and vegetables and whole grains will provide the gut with prebiotics. Prebiotics feed our gut microbes and help to produce more of the beneficial bacteria that exist. If your child is a picky eater there are prebiotic fiber products that can be added to their daily routine. Begin Health’s Growing Up Prebiotic is a tasteless powder that provides fiber and a beneficial component called HMO’s (Human Milk Oligosaccharide), to help grow good bacteria.
Other foods that are helpful in supporting a healthy gut, are fermented foods or foods that contain probiotics. Probiotics are the actual bacterial strains that exist in our gut. Foods like kefir or yogurt with cultures added sauerkraut, kombucha, and kimchi are all fermented foods. Most tend to have strong flavors. I always advocate for parents to include a daily probiotic source for their children, so if fermented foods are not favored, adding in a probiotic supplement is advised. Try to choose a supplement with at least 8 different bacteria strains to support diversity.
NMFit: How can parents speak to their children about being healthy without creating a complex or an obsession?
KG: Talking to a child about being healthy can be anxiety-provoking, especially if as a parent, you also struggle in this area. The AAP actually recommends not bringing weight loss into a conversation about health. The focus of diet changes or creating healthy patterns is really focused on parents. If you notice unhealthy habits creeping into your family’s daily life, this is a perfect time to evaluate what you would like for your family. Children learn through modeling, so the more positive changes a parent can make and also expect their child to follow, these become daily habits that turn into long-term health behaviors.
For more information learn more about Kate Gerweck, MS, RD, LD at Begin Health