Milly Gaines
Probiotics are live microorganisms that offer a range of health benefits for children, from improved digestion and better immune function to healthier skin and reduced inflammation. There are several ways to incorporate probiotics into a child's diet, including through fermented foods such as yogurt, kimchi, and pickles, or through supplements like probiotic drinks and powders. When choosing probiotic-rich foods, look for those with live and active cultures to ensure your child reaps the full benefits of these good bacteria. Additionally, prebiotics are a great way to support the growth of probiotics in your child's gut, so consider including prebiotic-rich foods in their diet as well.
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What You'll Learn
- Yogurt: a delicious treat with good bacteria, especially with honey and fruit
- Pickles: a great source of healthy bacteria, try fermented dill pickle green beans
- Cheese: Swiss, gouda, cheddar, and cottage cheese are all filled with healthy bacteria
- Drinks: fermented milk or kombucha can improve digestion and immune function
- Kimchi and sauerkraut: spicy Korean side dishes with lactic acid bacteria
Yogurt: a delicious treat with good bacteria, especially with honey and fruit
Yogurt is a delicious treat that comes with plenty of probiotics and good bacteria. It is a great source of live and active cultures, which are essential for gut health and improving overall health. Yogurt can help with diarrhea and irritable bowel syndrome in children and may also reduce inflammation.
If your child is a picky eater, you can try mixing in some honey and fruit to make it sweeter. Honey is a natural sweetener that can make yogurt extra tasty. It has been found to support the survival of probiotics in the intestinal phase of digestion. Specifically, clover honey was found to boost the survival of the probiotic Bifidobacterium animalis in the small intestine. In a study, researchers tested the effect of four different kinds of honey—alfalfa, buckwheat, clover, and orange blossom—on the viability of B. animalis in yogurt through simulated digestion processes. Clover honey, in particular, helped probiotics survive digestion better than other types of honey. However, additional research shows this does not lead to noticeable improvements in digestion or overall health.
You can also add high prebiotic fruits like apples, bananas, peaches, or berries to make the yogurt sweeter. If you want to get creative, you can add chopped apples, cinnamon, and nutmeg for an apple pie-inspired flavor, or mix fresh rosemary and peaches with honey for an herbal twist. Just make sure to use yogurt with live cultures and avoid added sugars.
Yogurt with honey and fruit is a delicious and nutritious treat that can help improve your child's gut health and overall health. It is a perfect snack for your child that is packed with protein and good bacteria.
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Pickles: a great source of healthy bacteria, try fermented dill pickle green beans
Probiotics are live microorganisms that have tons of health benefits for your child's body and brain when consumed. They add good bacteria to the gut, which improves not just their gut health but their overall health too. Fermented foods are a great way to add probiotics to your child's diet.
Pickles are a great source of healthy bacteria and are often a favourite food among children. Fermented dill pickle green beans are a fantastic option as they are not only tasty but also full of probiotics. They are easy to make, downright delicious, and loaded with millions of healthy probiotics, antioxidants, and enzymes to support a healthy digestive system. The lacto-fermentation process naturally lowers the brine pH to safely preserve the beans, and also introduces millions of gut-healing probiotics, enzymes, and antioxidants. The fermentation process adds a delightful sourness, while the beans remain crunchy and flavorful.
Fermented dilly beans are made with fresh green beans, garlic, dill, mustard seeds, black pepper, and optional hot pepper. They are a great snack and can also be used as a salad topping, or on top of sautéed veggies, brown rice, or curry lentils. They could also be used chopped up in egg salad, on sandwiches, or as a snack on a plate with cheese and crackers.
It is important to note that the long-term benefits and effects of probiotics on health are still unknown. If your child has a compromised immune system or a medical condition, it is recommended to speak with your healthcare provider first.
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Cheese: Swiss, gouda, cheddar, and cottage cheese are all filled with healthy bacteria
Cheese is a tasty treat that kids usually love. The good news is that some cheeses are a good source of probiotics, which can help improve gut health and overall health. Swiss, gouda, cheddar, and cottage cheese are all filled with healthy bacteria. These cheeses are typically aged but not heated afterward, and they can be either soft or hard.
Swiss cheese, in particular, has been hailed as a superfood, with studies suggesting it may help extend lifespan and improve signs of ageing. This is due to the presence of a probiotic that decreases inflammation and boosts the immune system. The bacteria responsible for these benefits is P. freudenreichii, which is involved in the fermentation process that gives Emmental cheese its unique flavour and hole formation.
Gouda is another excellent source of probiotics in cheese form. It is produced through a similar fermentation process as Swiss cheese, which contributes to its high probiotic content.
Cheddar cheese is also a good option for probiotics. While it may not have the same superfood status as Swiss or the same fermentation process as Gouda, it still offers a healthy dose of good bacteria.
Cottage cheese is a versatile option that can be enjoyed in both sweet and savoury dishes. It is often high in calcium, which is important for strong bones, in addition to providing probiotics. You can make a quick breakfast bowl with cottage cheese and fruit for a protein- and probiotic-rich meal.
While cheese is a great way to add probiotics to your child's diet, it's important to remember that it can be high in calories, saturated fat, and sodium. So, while your kids enjoy their cheese slices, it's best to consume them in moderation.
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Drinks: fermented milk or kombucha can improve digestion and immune function
Fermented milk is made by allowing milk to ferment with lactic acid bacteria, such as Lactobacilli. This process breaks down milk proteins and lactose, making it easier for lactose-intolerant people to digest. Fermented milk has been shown to improve digestive issues and immune function in people with conditions such as irritable bowel syndrome (IBS) and lactose intolerance. Additionally, it can be used to treat constipation, high cholesterol, and diarrhea caused by antibiotics.
When considering fermented milk drinks for children, it is important to note that they should be consumed in moderation. While these drinks can provide probiotic benefits, it is recommended to consult a healthcare provider, especially if your child has a compromised immune system or a medical condition.
Kombucha is another drink option that contains probiotics. It is made from fermented tea and has gained popularity for its taste and health benefits. Kombucha contains polyphenols, which are considered antioxidants, and has been shown to reduce cholesterol levels, improve liver and gastrointestinal functions, and boost the immune system. However, it is important to note that kombucha also contains small amounts of caffeine, alcohol, and bacteria. While most store-bought kombucha has less than 15 mg of caffeine per serving, it is recommended that young children under 12 years old avoid drinking kombucha altogether. Older children can safely consume kombucha in moderation, typically limited to 12 ounces per day.
To maintain the probiotic benefits of kombucha while mitigating potential risks, it is recommended to heat the beverage to 180 degrees Fahrenheit for at least 30 seconds to pasteurize it. This process kills off harmful bacteria. Alternatively, sodium benzoate and potassium sorbate can be used to preserve kombucha by stopping the fermentation process. It is also important to store kombucha properly, maintaining a temperature of around 39 degrees Fahrenheit to control acetic acid and bacteria levels.
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Kimchi and sauerkraut: spicy Korean side dishes with lactic acid bacteria
Probiotics are live microorganisms that offer a wide range of health benefits for children, including improved digestion, better immune function, healthier skin, reduced risk for some diseases, and weight loss. Probiotics can be added to a child's diet through fermented foods such as yogurt, cheese, and pickles, as well as through probiotic drinks and supplements.
Kimchi and sauerkraut are spicy Korean side dishes that are rich sources of lactic acid bacteria, a type of probiotic. Both dishes are made by fermenting fresh cabbage leaves and other vegetables with lactobacillus (lactic acid bacteria). During fermentation, vegetables are salted and sealed in an airtight container at room temperature, allowing good bacteria to develop and preserve the food.
Kimchi, a traditional Korean dish, can be made with a variety of seasonings such as gochugaru (red chili powder), gochujang (red chili paste), garlic, and ginger. It has a salty and spicy flavor, often described as umami, and can be eaten on its own, as a condiment, or used in cooking. Kimchi is a great source of daily probiotics, antioxidants, vitamin C, and iron, which boost the immune system and help prevent chronic diseases.
Sauerkraut, derived from the German word for "sour cabbage", is typically made from the outer leaves of a head of cabbage, fermented for a shorter period, and seasoned simply with sea salt and caraway seeds. It has a tangy, acidic, and sour taste and is often used as a condiment for hot dogs. Like kimchi, sauerkraut is packed with probiotics and also contains high amounts of vitamin C and vitamin K.
When purchasing kimchi and sauerkraut, look for raw or unpasteurized options in the refrigerated section of stores, as pasteurization can reduce the number of probiotics. These spicy Korean side dishes are tasty and nutritious ways to add probiotics to your child's diet, but it is important to be mindful of potential downsides such as bloating.
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Frequently asked questions
Probiotics are live microorganisms that have health benefits for the body and brain when consumed. They are naturally present in the digestive tract and help with digestion and can even reduce inflammation in the gut.
Yogurt is a popular option as it contains live and active cultures and is usually enjoyed by kids. Other options include kimchi, sauerkraut, kombucha, miso, pickles, tempeh, and cheese.
Look for yogurt with live and active cultures and low or no added sugar. Non-dairy options are also available for children who are lactose intolerant. You can sweeten the yogurt with honey and fruits like apples or bananas.
Yes, you can consider probiotic supplements like powders or capsules. Probiotic drinks, such as fermented milk with lactobacillus acidophilus, are also available. However, always consult your healthcare provider, especially if your child has a compromised immune system or a medical condition.
