Guest blog by Kim Holmes
Today I had the pleasure of interviewing family nutritionist Kim Holmes from The Healthy Little B about the importance of a healthy gut when it comes to our kids health. Here’s a breakdown of what we discussed and the video interview in case you missed it.
Where do I start?! Our digestive system of gut as it is commonly known is what I like to call the ‘Hub of Health’. It really is so important to have a healthy functioning gut and a lovely balance of good bacteria. Not only is our food digested and excreted here but it also functions to:
Immunity
Interestingly, 70% of our immune system lies in our gut flora
Our gut lining + cells are like the protective barrier against invaders we don’t want
If your child seem to be battling back to back colds, there is a fair chance his/ her gut might need a little TLC
Mood manager
Another interesting fact, is that our lovely happy hormone Serotonin, is primarily produced in our gut
The gut has been called the ‘second brain’ as it is closely linked to the brain via the enteric nervous system
Once thought that when we are nervous or anxious; we can have diarrhoea or become constipated, tummy pains. As well as top to bottom, we now know that link is also reversed, gut to brain (healthy gut = happy kids)
Digestion
Enzyme production (starts in the mouth, where salivary amylase is produced – chew food slowly!) Then onto the stomach were we need adequate HCl acid production to break down proteins ready for assimilation in the small intestines (where most of the gut action happens!)
Important nutrients are absorbed in the small intestines (the lining again needs to be super healthy or large undigested molecules can escape into the bloodstream)
And obviously the large intestine acts to excrete waste
Skin Health + Inflammation
Many skin problems can stem from gut imbalances
When the gut is out of action + its lining impaired, large molecules can leak into the blood stream having a systemic inflammatory effect showing on the skin
A ‘Leaky gut*’ can manifest in the body systemically on the skin (eczema/ psoriasis etc)
What can cause gut problems?
Poor diet choices (excess sugar/ gluten/ wheat/ dairy/ processed foods)
Parasite infections
Lack of good bacteria/ yeast infections
Chronic stress
Over use of NSAIDS + over use of antibiotics
What are the signs that your child’s gut might be imbalanced?
Food intolerances/ sensitivities/ allergies
Bloating/ cramps/ diarrhoea/ constipation/ IBS-like symptoms / undigested foods in stool/ mucus in stools (inflammation)
Sinus infections/ recurrent colds/ runny noses/ hayfever/ allergies
Irritability/ anxiety/ mood problems/ impatience/ fatigue
Skin rashes (eczema/ psoriasis)
What can we do?
LIFESTYLE
Reduce stress
Reduce use of NSAIDs (Panadol/ Nurofen etc)/ anti-bitoic use – is it always necessary?
DIET
First of all remove the nasties that can be the cause:
Sugar
Gluten
Dairy
Processed foods
Trans fats
Soft drinks
*Leaky Gut – now well known around the medical industry, this is where the gut lining can become permeable – large molecules of undigested food can make their way into the bloodstream; this can lead to inflammation + manifest as some of the above signs + symptoms
Eat the right foods that promote good bacteria, heal the gut + reduce inflammation:
Omega 3 foods
Oily fish
Walnuts
Eggs
Flaxseeds + Chia seeds
Anti-inflammatory turmeric
Probiotic rich foods
Yoghurt
Kefir
Sauerkraut
Miso
Tempeh
Fermented foods
Real whole foods diet
Lots of green veg + other veg
Broths/ soups/ strews/ slow cooked
Gelatin
Organic grass-fed meats
Sustainable seafood
Good fats (coconut/ avo/ etc)
Pineapple + papaya are full of enzymes to aid digestion
GLUTAMINE – the ultimate gut healer – found in green leafy veg, cabbage, parsley + legumes. IS destroyed by heat so eat these raw. To get full benefit, take it as a supplement
OTHER:
Chew food slowly!
Don’t drink with meals!
Eat in season produce
Eat organic where possible
Drink lots of filtered water
SUPPLEMENTS TO AID HEALING + PROMOTE GUT HEALTH
Probiotics/ Prebiotics
Turmeric
Glutamine
THRIVE, RAISING KIDS WHO LOVE REAL FOOD is a 21 day eCourse which helps parents hep their kids to broaden their food repertoire, ditch the additives, dissipate fussiness and so much more. It aims to help parents instil a positive food attitude for the rest of their lives. If you want more information about how you can support your children’s health both now and in the future, take a look at THRIVE! Next round begins Wednesday August 24th 2016.
Thrive – Healthy Kids Program
Nothing is more precious than the health and well-being of our children. It is every child’s birthright to have the greatest opportunity to enjoy life in robust health without chronic illness and it’s up to us to ensure this and do the best we can to support them when and if something does arise.
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