In this episode, I talk with Ashley Koch, a Functional Nutritionist, mother and wellness advocate. Ashley's background is in Functional Medicine and Human Nutrition. Ashley shares her story, and we explore the importance of the gut microbiome in children. Simultaneously, she gives insight into the gut microbiome's complex nature and offers practical tips on supporting children's gut health.
Gut Microbiome and Children's Health
Ashley explains how the human microbiome consists of trillions of microorganisms that live on or within our bodies. For example, when we talk about gut health, we often refer to bacteria that live in our gut.
Bacteria in our bodies aid digestion and improve nutrient absorption. Additionally, bacteria are involved in metabolism and influence how food moves through our bodies. Equally important is that bacteria can influence the production of vitamins and help create neurotransmitters that impact our mood.
"Nutrition is a powerful tool we can use every day. Food choices we make can impact the bugs that work hard to keep us healthy, and we have the responsibility to take care of them."
Supporting Gut Health in Children
To make sure kids are eating for optimal gut health, parents should offer their children various foods that feed the microbiome—for instance, whole grains, fruit and veggies. More specifically, prebiotic foods which feed the bacteria are garlic, onion, asparagus and Jerusalem artichokes. In contrast, probiotic foods are supplements and foods that contain specific strains of bacteria. Ashley offers a helpful explanation for how probiotics are different from prebiotics and why diversity early in the solid food journey is essential.
Tips on Feeding Gut Healthy Foods
Do not give up too soon. It takes children 8-10 tries before they will accept new foods and/or new flavours. Consistent exposure to new foods also protects against children eating a narrow list of foods.
Focus on diversity. Expose your kids to a variety of foods over time. This helps expand your child's food preferences while having a positive impact on the gut microbiome.
Remove distractions and an abundance of processed foods. In truth, readily available processed foods distract children from choosing whole foods. By decreasing access to processed foods, we help develop a genuine interest in reaching for whole foods. A helpful tip: "this is sometimes (not all of the time) food."
Expose children to multiple food experiences. For example, visit local farmers markets and provide children with age-appropriate educational materials to help them cultivate a deeper understanding of the food system.
Model good choices and respect autonomy around eating. It's important to realise that children decide if they will eat and how much they will eat. For more on this, please see The Challenge of Feeding Kids.
Mentioned in the Show
Guest Info
If you would like to learn how to build a positive relationship with healthy food or discuss nutritional counselling with Ashley, please visit ashleyknutrition.com.
