Prebiotic vs. Probiotic: What's the Difference and Why They’re Important for Your Kids' Health.

Have you ever heard the terms "prebiotic" and "probiotic" tossed around when talking about gut health? Maybe you’ve seen them on food labels or heard them in conversations about boosting your child's immunity, helping with their digestive system or even their moods! It’s a fairly hot topic right now, but what exactly are they, and why are they important for your kids?

Let’s break it down in a way that’s easy to digest (pun intended!).

Probiotics: The Friendly Bacteria

Think of probiotics as the good guys—tiny, living microorganisms (mostly bacteria) that hang out in your gut and work hard to keep things running smoothly. They're like little superheroes for your digestive system! These helpful bacteria help break down food, keep the "bad" bacteria in check, and even produce certain vitamins that are important for your health. We have loads of different strains in our gut, much like a thriving fish tank.

Where to find them:
Probiotics naturally occur in fermented foods. Think yoghurt, kefir, sauerkraut, kimchi, and miso. You’ve probably heard that yoghurt is good for your gut—that’s because it’s packed with these good-for-you bacteria. There are a few different ways you can start to incorporate these foods into the diet; choosing high-quality yoghurt (not cartoon-endorsed and sugar-filled ones unfortunately), adding sauerkraut or kimchi slowly to the diet by mixing it into a coleslaw or salad.

How probiotics help kids:
For kids, a strong population of probiotics can aid digestion, support immune health, and even have some cool effects on mood and mental health through the gut-brain connection. That’s why having these gut-boosting bacteria in your child's diet is a win all around​.

Prebiotics: The Food for the Friendly Bacteria

Now that you’ve met the probiotic superheroes, let’s talk about how they stay strong. Every superhero needs fuel, right? That’s where prebiotics come in. Prebiotics are a type of fibre that our bodies can’t digest, but probiotics love to munch on. Prebiotics are essentially the food that keeps your child's gut bacteria well-fed and thriving. Remember that fish tank we spoke about earlier, and all the fish in them? All of those different ‘fish’ like to eat something different. So if we only eat the same things over and over, the ‘fish’ that like that food will thrive, all the while the others miss out and die off…

Where to find them:
Prebiotics are found in fibre-rich foods like bananas, oats, garlic, onions, and asparagus. You may already be including these in your child’s diet without even realizing you’re giving their probiotics a boost! The golden rule of thumb is children should be aiming for 30 different plant foods per week in their diets. This includes fruits, vegetables, spices, herbs, legumes and whole grains! The easiest way to see how your child is doing is to count them up! Keep a tally of each individual plant food your child eats in a week :)

How prebiotics help kids:
By feeding the probiotics, prebiotics help maintain a healthy balance of bacteria in the gut. This balance can lead to better digestion, fewer tummy troubles, and even improved mood and brain function (hello, gut-brain axis!). A diet rich in prebiotics is a simple way to ensure your kids are giving their gut flora the fuel they need to keep everything running smoothly.

Prebiotics + Probiotics = A Gut Health Dream Team

Here’s the magic part: When prebiotics and probiotics work together, they form a gut health dream team! Probiotics need prebiotics to grow and multiply, and prebiotics can’t do their job without the presence of probiotics. You just can’t have one without the other!

By giving your kids a balanced mix of both, you’re supporting their gut health in the best way possible. Here’s a quick snack idea that includes both: a yoghurt parfait with bananas and oats! The yoghurt provides the probiotics, and the banana and oats are rich in prebiotics—easy, tasty, and gut-friendly.

Fun Ways to Add Prebiotics and Probiotics to Your Kids' Diet

• Yoghurt with fruit and granola: An easy breakfast or snack that combines probiotic-rich yoghurt with prebiotic-rich fruits like bananas.

• Smoothies: Add a tablespoon of chia seeds or green banana flour (for fibre) and some kefir to your fruit smoothie for a gut-friendly boost.

• Trail mix: Make a mix with nuts, dried fruit, coconut flakes and a sprinkle of oats for a fibre-packed, prebiotic treat.

Final Thoughts

Prebiotics FEED probiotics and are both key players in maintaining a healthy gut and when it comes to your kids, their digestive health can have a big impact on their overall well-being. By incorporating these gut-friendly foods into their daily diet, you’ll not only support their digestion but also boost their immunity and mental health. Plus, with so many tasty options, keeping their gut happy is easier (and yummier) than you might think!

If you’re struggling with supporting your child’s gut health, reach out and we can have a chat.

Casey x