70-80% of Our Immune System Is in Our Gut
Supporting your child’s gut health is one of the most effective ways to build a resilient immune system—especially during cold and flu season. While it won’t make them completely immune to illnesses (kids will still get sick! they have to to build their immune system), a robust gut microbiome can help them recover faster, reduce the severity of symptoms, and strengthen their overall well-being. Let’s explore how you can use nutrient-dense foods, safe herbs, and immune-boosting practices to keep your little one thriving.
The Gut-Immune Connection
The gut is often referred to as the body’s second brain, housing 70–80% of our immune cells. A healthy gut microbiome helps:
Protect Against Pathogens: Beneficial bacteria crowd out harmful microbes.
Regulate Inflammation: Gut health influences the body’s inflammatory response.
Enhance Nutrient Absorption: A balanced gut ensures optimal absorption of immune-supporting vitamins like C, D, and zinc.
For children, a resilient gut microbiome is essential for proper immune system development.
Nutrient-Dense Foods for a Strong Gut and Immune System
1. Meat Stock
Benefits:
Rich in gelatin, collagen, and amino acids (like glycine and proline), which soothe the gut lining, promote digestion, and reduce inflammation.
Supplies essential minerals like magnesium, calcium, and phosphorus that support immune function.
How to Use:
Add to soups, stews, or even sip warm as a comforting drink.
2. Sauerkraut Brine
Benefits:
Packed with probiotics that balance gut flora and support digestion.
Gentle enough for babies when introduced in small amounts.
How to Use:
Start with a few drops for babies mixed into purees or water. Gradually increase to a teaspoon for toddlers and kids.
3. Kefir (Milk or Water)
Benefits:
Contains diverse probiotic strains to restore gut health, especially after illness or antibiotics.
Helps with digestion and enhances the gut lining.
How to Use:
Offer milk kefir blended with fruit as a smoothie or serve water kefir diluted with a splash of juice for a fizzy treat.
4. 24-Hour Yogurt
Benefits:
Fermented for 24 hours, it’s packed with billions of probiotics while being easier to digest due to lower lactose content.
Supports overall gut health and boosts immunity.
How to Use:
Serve with fresh fruit, drizzle with honey (for kids over 1 year), or add to pancakes or muffins.
5. Probiotic Supplements
Benefits:
Ideal after antibiotics to replenish beneficial bacteria.
Formulated for sensitive tummies, brands like Smidge offer high-quality, gut-friendly options.
How to Use:
Follow your pediatrician’s recommendations for age-appropriate probiotics.
6. Healthy Fats
Benefits:
Grass-fed butter, ghee, tallow, and coconut oil provide fat-soluble vitamins (A, D, E, K) essential for immune health.
Fats support the gut lining and improve the absorption of nutrients.
How to Use:
Cook veggies in grass-fed butter, drizzle tallow over roasted sweet potatoes, or stir coconut oil into oatmeal.
Check out my Essential Guide to Health Fats!
Gentle Herbs for Kids
Herbs are a natural and gentle way to support the immune system:
Thyme:
Benefits: Antimicrobial and respiratory support.
How to Use: Add to soups or steep in warm water with honey for a soothing tea.
Chamomile:
Benefits: Calms digestion, reduces inflammation, and aids relaxation.
How to Use: Brew as a mild tea before bed or mix into purees.
Ginger:
Benefits: Anti-inflammatory, soothes upset stomachs, and eases cold symptoms.
How to Use: Grate fresh ginger into warm water with a squeeze of lemon or add to stir-fries.
Immune-Boosting Practices for Kids
Explore Nature:
Encourage outdoor play to expose your child to diverse microbes, which helps build a strong microbiome.
Limit Sanitizers:
Let kids play in the dirt or with animals to naturally strengthen their immune system. Avoid overuse of antibacterial soaps and sanitizers.
Reduce Sugar:
Processed sugar feeds bad bacteria and yeast, disrupting gut balance. Focus on whole, unprocessed foods.
Daily Probiotics:
Rotate between fermented foods and probiotic supplements to ensure a variety of beneficial strains.
Sample Gut-Healing Meal Plan for a Healthy Immune System
Breakfast:
24-hour yogurt topped with fresh berries and a drizzle of honey.
Herbal tea with chamomile and a hint of ginger.
Snack:
Sliced veggies (like carrots) with grass-fed butter or a yogurt-based dip.
Lunch:
Chicken soup made with meat stock and thyme, paired with sauerkraut on the side.
Snack:
A glass of water kefir with a few slices of apple.
Dinner:
Salmon cooked in coconut oil, roasted sweet potatoes drizzled with beef tallow, and steamed greens.
Before Bed:
Warm water with a splash of sauerkraut brine or diluted chamomile tea.
Your child’s immune system starts in their gut, and by focusing on nutrient-dense, gut-healing foods and gentle herbs, you can help them build resilience and thrive—even during cold and flu season. For busy days, having ready-made options like quality kefir, sauerkraut, and probiotic supplements ensures you’re always prepared.