Nurturing Happy Tummies: A Guide to Supporting Children's Gut Health

Nurturing Happy Tummies: A Guide to Supporting Children's Gut Health

As we celebrate International Children's Week, it's the perfect time to explore a crucial aspect of your child's well-being: their gut health. Keeping their digestive system in great shape is essential, and it can be done through simple, tasty, and nutritious ways. Today I wanted to share tips for promoting children's gut health without them even realising it.

  1. Making Gut Health Fun and Easy:

Probiotics are Your Friends: Include probiotic-rich foods like good quality plain yogurt, kefir, and fermented foods in your child's diet. Choose a yogurt with limited sugars and additives and sweeten it naturally with honey, dates, or a sprinkle of cinnamon.

Fiber for a Happy Tummy: Encourage your children to consume fibre-rich foods such as whole grains, fruits, and vegetables. Sneak these ingredients into familiar meals, such as adding finely grated veggies to spaghetti sauce or baking whole grain muffins.

Stay Hydrated: Water is vital for digestion. Teach your kids the importance of drinking water throughout the day and make it enjoyable by infusing it with slices of fruit or herbs.

  1. Disguise Healthy Ingredients:

Taco Tuesday with a Twist: Use whole grain tortillas and lean protein to create tasty tacos. Top them with homemade tomato salsa for an extra veggie boost.

Pumpkin Spice Smoothie: Craft a delicious smoothie by blending pumpkin puree, good quality plain yogurt, a touch of honey, and a dash of cinnamon. It's a sneaky way to add more fibre and probiotics.

Nutty Banana Pops: Dip banana slices in dark chocolate and then into crushed nuts. Bananas are a great source of prebiotic fibre, and dark chocolate is a delicious treat with potential health benefits.

3 Pumpkin Spice Smoothie Bowl

This Pumpkin Spice Smoothie Bowl is a tasty and nutritious Halloween treat that combines the flavours of the season with gut-healthy ingredients. It's a creative way to celebrate Halloween while supporting your child's well-being.


1 cup mashed pumpkin

1/2 cup good quality plain Greek yogurt

1 ripe banana

1-2 tablespoons honey or maple syrup (adjust to taste)

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

A handful of granola for topping

Sliced bananas, berries, or other favourite fruits for decoration (e.g., creating a spooky face)


In a blender, combine the canned pumpkin, plain Greek yogurt, ripe banana, honey or maple syrup, ground cinnamon, and ground nutmeg.

Blend until smooth and well-mixed. You can adjust the sweetness to your child's preference.

Pour the smoothie into a bowl.

Top with a generous handful of granolas.

Create a spooky face on top of the smoothie bowl using sliced bananas, berries, or other favourite fruits.

Serve with a spoon, and enjoy this healthy, Halloween-themed treat!


Pumpkin's Nutritional Power: Pumpkin is rich in fibre, vitamins, and antioxidants. It provides a good source of prebiotic fibre, which supports the growth of healthy gut bacteria.

Probiotic Boost: Greek yogurt is a probiotic-rich food that can help maintain a healthy gut microbiome.

Natural Sweeteners: Honey or maple syrup sweeten the smoothie naturally without the need for refined sugars. They provide a touch of sweetness while offering potential health benefits.

Spices for Flavour and Digestion: Cinnamon and nutmeg not only add a delightful flavour but can also promote digestion and reduce inflammation.

Creativity and Fun: Decorating the smoothie bowl with a spooky face can make it a fun and engaging experience for children during the Halloween season.


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