Making sure kids have probiotics in their diet can be difficult. Fermented foods aren’t always the tastiest to kids, especially to picky eaters.
However, probiotics are an essential piece of a child’s diet. They are the backbone of a healthy gut microbiome. Your child’s gut microbiome is the collection of bacteria that helps with digestion, the immune system, and even brain health (1).
In this article, we will cover the importance of our children’s gut health and 15 natural probiotic foods that kids will actually want to eat.
So let’s dive in!
Probiotic foods are the key to gut health
Our digestive tract is home to millions of bacteria that help our body function. Probiotics are live microorganisms that contribute to the good bacteria in our gut.
These good gut bacteria are key elements for your child’s immune system. More than 70% of their immune system is controlled by their gut! (2) This means that good gut health could lessen the severity of your child’s next infection and even prevent chronic digestive disease (3).
Probiotics FAQ
Whether the probiotic is from a natural food source or a supplement, we want to make sure we are getting high quality.
The following factors determine a probiotic’s quality and are often the most common questions surrounding probiotic-rich foods.
Active Cultures and Fermented
For a probiotic to have actual benefits, it needs to be alive! If a probiotic supplement is labeled with “active cultures”, this means it has live microorganisms to help the microbiome.
In natural food sources, this is confirmed through the fermentation process. Fermented foods have been broken down to produce organic acids and helpful gut bacteria. All of the natural probiotic foods on this list are fermented foods!
Cooked or Uncooked
One common question around probiotics is – “Do probiotics work even after cooking?”. And the answer is yes! Although the bacteria often die after the heating process of cooking, they still have a beneficial effect on our gut (4).
Should kids be on a probiotic supplement?
Generally, kids do not need a probiotic supplement. Their gut microbiome is extremely resilient! With the regular introduction of natural probiotic foods, a child’s gut health is normally healthy without supplementation.
A couple of exclusions to this in which probiotics are a helpful part of treatment include (5):
- Treating viral gastroenteritis
- Diarrhea following antibiotic treatment
- C-diff
- Diarrhea following a hospital stay
There is also preliminary evidence for probiotics treating:
- Colic
- Acid Reflux
- Irritable Bowel Syndrome (IBS)
- Constipation
- Irritable Bowel Disease (IBD)
- Ulcerative Colitis (UC)
- Crohn’s Disease
Probiotic supplements are often high doses of one or two specific probiotic strains. Natural sources of probiotics from food have a higher variety of strains in lower doses.
Let’s get into the list! Here are 15 great-tasting foods for your kids to get introduced to probiotics –
15 Natural Probiotic Foods for Kids
1. Yogurt
Yogurt is the most commonly consumed probiotic-rich food (6). It has a huge flavor variety, great taste, and also provides a great source of protein. This makes it an especially great choice for any picky eaters who need a probiotic boost.
The best way to ensure your kid’s yogurt has active probiotics in it, look for one of the following:
- An “LAC” seal. This stands for “Live and Active Cultures”
- Somewhere on the packaging stating “live and active cultures”
- Probiotic strains included in the ingredients list
Some of the most popular brands that include live cultures include Fage, Stonyfield Organic, and Chobani.
For more information on how to choose the best yogurt for your children and dietitian recommendations, click here.
2. Kefir
Kefir is a fermented milk drink that has plenty of helpful probiotics! Similar to yogurt, it has a sweet tangy flavor that is often flavored with fruits.
The sweetness and flavor variety makes it a great probiotic option for kids. Kefir can be enjoyed on its own as a nutrient-packed drink, or even as the liquid in your child’s next smoothie!
3. Cheddar Cheese
Both low-fat and full-fat cheddar cheese are great sources of probiotics (7). This is usually a much easier one to incorporate into your child’s diet!
Cheese is also a great source of protein for kids. Especially when trying to incorporate protein for picky eaters, a serving of cheddar cheese packs a full 5 grams.
4. Kombucha
Kombucha is a fermented black or green tea that has a fizzy sweet taste. Again, the flavor variety and sweet taste are a huge pull for kids to try it!
Opt for a lower-sugar Kombucha, like Buddha’s Brew or GT Synergy, to keep the added sugars to a minimum.
Do not serve homemade or unpasteurized kombucha to children due to the unregulated alcohol content.
5. Sauerkraut
Sauerkraut is finely sliced fermented cabbage. Although it has a sour flavor, don’t hesitate to incorporate it into your child’s diet! Some of my favorite ways to introduce sauerkraut include:
- Sauteeing it into taco meat
- Mixing it into mac and cheese
- Using it in a quesadilla
Plus, Sauerkraut is also a great source of fiber with 4 grams per cup. Probiotics AND fiber make it a great combination for improving overall gut health.
6. Cottage Cheese
Cottage cheese is a great way to incorporate probiotics because it’s an extremely versatile ingredient! It’s also high in protein and a great source of calcium for bone health.
If your child enjoys the taste and texture of cottage cheese, serve with fruit for a nutrient-packed snack. If they can’t get past the texture, blend the cottage cheese and mix it into other foods!
Some of my favorite ways to use blended cottage cheese is to make homemade dipping sauces, creamy pastas, and smoothies!
7. Coconut Yogurt
Non-dairy yogurt has probiotics too! Similar to its dairy alternative, look for coconut yogurts to specify “active and live cultures” or look in the ingredients list for probiotic strains.
Some of my most recommended coconut yogurts are
The Coconut Cult – tons of flavor opinions and delicious!
Harmless Harvest Coconut Yogurt – a really simple flavor that picky eaters love
8. Fermented Pickles or Olives
Vegetables can be fermented and become a great source of probiotics. Some kids love the sour flavor of pickles, which is a good gateway into trying fermented olives, red onions, and more!
Of note – not all pickles and fermented vegetables are probiotics. This is because of the vinegar that’s frequently used in pickling. Vinegar is so acidic that it kills off many healthy bacteria in probiotics.
However, some pickle brands leave out the vinegar and are rich in probiotics.
9. Sourdough Bread
Sourdough bread is one of the easier probiotic-rich foods to introduce to your child. It has no acidic or sour taste like most probiotic foods, and can easily be paired with your kid’s current favorite foods.
This fermented yeast bread is also been shown helpful for people with IBS because it contributes to the good bacteria in the gut.
10. Tempeh
Tempeh is a meat substitute made from fermented soybeans. Although it can sound intimidating to cook with or introduce to your kids, don’t be scared! It has a more uniform texture than meat, so it could be a great alternative for picky eaters who don’t prefer meat.
The secret to delicious tempeh is the added flavors and the cooking method. Some great recipes are linked here.
11. Miso
Don’t be intimidated by this one either, it can be included in so many of your current favorite recipes! Miso is another variety of fermented soybeans, but this time is formed into a paste.
Miso does not add any spice or heat, which makes it a great flavoring addition for kids. It adds a savory, toasty salted flavor to your current favorites.
A few great ways to include miso are protein marinades, dipping sauces, or even a yummy dessert!
12. Buttermilk
Buttermilk is one of the most commonly consumed sources of probiotics (8). However, on its own, it can taste quite sour. So here are a couple more subtle ways to incorporate it into your child’s diet.
- Blended into smoothies
- Mixed into starches like mashed potatoes or macaroni and cheese
- Homemade ranch dip
13. Kimchi
Kimchi is traditional Korean fermented cabbage. With a huge variety of seasonings used, it can be quite a strong flavor for your kids.
If your child’s taste buds are adventurous, go for it! Kimchi can be enjoyed on its own, paired with rice, or any protein of choice.
If your child is more hesitant with new flavors, it can be helpful to incorporate small portions into a dish your child already loves. Try this with stir fry, rice, or even soups!
14. Soft Cheeses – Swiss, Provolone, Gouda
Most soft cheeses contain probiotics because they are not heated after their aging process. This keeps the beneficial bacteria alive until you consume it!
Cheese is a great introduction to probiotics for kids. The key is to experiment with different types of cheese so that your child is exposed to as much variety as possible.
This not only increases the variety of probiotics, but can actually prevent picky eating behaviors.
15. Acidophilus milk
Acidophilus milk is cow’s milk that’s been fortified with a common probiotic strain, Lactobacillus acidophilus. This process gives the milk all the benefits of a probiotic including improving digestion and even reducing inflammation (9).
Because there is no taste or texture difference between regular cow’s milk and acidophilus milk, it is a great option for kids!
Hopefully, this list gave you some realistic ideas for how to naturally increase your child’s probiotic intake. Although it can take some work, focusing on probiotic food for your kids is the best way to foster a resilient and balanced digestive system.
If you’re struggling to successfully incorporate any of these foods into your kid’s diet, give it some time! Kids require multiple interactions with food before forming preferences.
They also might benefit from some targeting picky eating tactics, like food chaining! See all the tips, tricks, and recipes for picky eaters here.
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