Boosting children's immunity as they head back to school is crucial to help them stay healthy and reduce the risk of getting sick from common infections such as colds, flu, and other contagious illnesses.
At Gutology we do believe that healthy lifestyle with balanced nutrition, good sleep, regular physical activity, and proper hygiene practices forms the foundation for a robust immune system. But let’s talk about boosting gut health and in particular probiotics that help maintain a healthy balance of gut bacteria, which is linked to improved immunity. Probiotics are live microorganisms, often referred to as "good" or "friendly" bacteria, that provide health benefits when consumed in adequate amounts. They are particularly beneficial for gut health, which is closely linked to the immune system.
How Probiotics Boost Immunity In Children
What's the evidence?A notable study published in the journal Pediatrics examined the effects of probiotics on respiratory tract infections in children. The study was a double-blind, placebo-controlled trial involving 326 children aged 3 to 5 years, conducted over a 6-month period during the winter season. The children were divided into three groups: one receiving Lactobacillus acidophilus alone, another receiving a combination of L. acidophilus and Bifidobacterium animalis, and a third receiving a placebo.The results showed that the group receiving the combination of probiotics had a significantly lower incidence of fever, cough, and runny nose compared to the placebo group. Additionally, the duration of symptoms was shorter, and the need for antibiotics was reduced in the probiotic groups.
Ideally more studies need to be done with much larger cohorts but the early data is interesting.
Enhancing gut microbiota and gut barrier
The gut microbiota is a complex community of microorganisms that live in the digestive tract. It plays a crucial role in the development and functioning of the immune system. Probiotics help maintain a healthy balance of gut bacteria, which is essential for proper digestion and absorption of nutrients, as well as for immune function. Probiotics also contribute to the health of the gut lining, which acts as a barrier to prevent harmful bacteria, viruses, and toxins from entering the bloodstream. A healthy gut barrier is critical for preventing infections and inflammation.1
Enhancing immune response
Probiotics can stimulate the production and activity of various immune cells, such as T lymphocytes, B lymphocytes, and natural killer cells. These cells are crucial for identifying and neutralising pathogens (like viruses and bacteria) that enter the body.2
Reducing inflammation
Certain probiotics have been shown to produce anti-inflammatory substances that can help regulate immune responses and reduce excessive inflammation. This is particularly beneficial in preventing chronic low-grade inflammation, which can weaken the immune system over time. Research has shown that children who consume probiotics may experience a reduced incidence of common childhood infections, such as colds, flu, and gastrointestinal infections like diarrhoea.3
Supporting immune development in early life
Probiotics can play a role in the maturation of the immune system, especially in early life. The gut microbiota helps train the immune system to distinguish between harmful and harmless substances, which is crucial for developing a well-functioning immune response. Probiotics can help promote a healthy balance of bacteria in the gut from an early age, supporting immune development.4
Top 5 Products
Yoghurt
Full of live cultures such as Lactobacillus and Bifidobacterium, which are beneficial for gut health. Yoghurt is also a good source of calcium and protein, essential for growing children. TIP: Choose plain, unsweetened yogurt to avoid added sugars. You can add fresh fruit, honey, or a sprinkle of granola to make it more appealing to kids. Greek yoghurt is an excellent option as it is higher in protein.5
Kefir
Kefir is a fermented milk drink that contains a broader range of probiotic strains than yogurt, making it a potent source of beneficial bacteria. It has a tangy flavour and a thinner consistency than yogurt, making it drinkable. TIP: Kefir can be served as a drink on its own or blended into smoothies. It can also be mixed with fruits and a bit of honey to make it more kid-friendly. 6
Fermented Vegetables
Sauerkraut, kimchi, and naturally fermented pickles are rich in probiotics, particularly Lactobacillus strains. They also contain fibre, vitamins, and minerals that contribute to overall health. TIP: Offer small amounts of fermented vegetables as a side dish or mix them into sandwiches and wraps. Make sure to choose naturally fermented versions found in the refrigerated section, as these contain live cultures. Avoid pickles with vinegar, as they do not have probiotics.7
Probiotic Supplements
These are a convenient way to ensure children get enough probiotics, especially if they are picky eaters. These supplements are formulated specifically for children and often come in chewable tablets, gummies, or powder forms that can be mixed into food or drinks. TIP: Follow the dosage instructions on the product packaging or as advised by a healthcare provider. Choose supplements that contain well-researched strains such as Lactobacillus rhamnosus GG, Bifidobacterium lactis, or Lactobacillus acidophilus.8
Miso Soup
Miso is a fermented soybean paste commonly used in Japanese cuisine. Rich in probiotics, it is also an excellent source of essential nutrients like protein, vitamins, and minerals. TIP: Miso soup can be a warm and comforting option for kids. Ensure the soup is not too hot when serving, as excessive heat can kill the beneficial bacteria. You can add tofu, seaweed, and vegetables to make the soup more nutritious.9
Further Tips To Incorporate Probiotics Into Kids’ Diets
Start Slowly
Introduce probiotic-rich foods gradually to avoid digestive discomfort. Start with small amounts and increase as the child becomes accustomed to the new foods.
Pair with Favourite Foods
Mix probiotics into familiar foods, like adding yoghurt to a fruit bowl or blending kefir into a smoothie with their favourite fruits.
Choose Kid-Friendly Options
Select probiotic foods that are mild in flavour and texture to ensure children are more likely to eat them. Many kids prefer sweet or subtly flavoured foods, so plain yoghurt with added fruit or honey can be a good start.
Involve Kids in Preparation
Let kids help prepare probiotic-rich meals or snacks. This involvement can make them more excited to try new foods.10,11
Probiotics can play a valuable role in boosting immunity in children by enhancing gut health, supporting the development and function of the immune system, reducing the risk of infections, and promoting a balanced immune response. Incorporating probiotic-rich foods into a child's diet or considering a suitable probiotic supplement can help support their overall health, particularly during the back-to-school season when exposure to pathogens increases.
