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Supporting kid's immunity via their gut health

As winter approaches, it's essential to focus on building your kids' immunity to keep them healthy and resilient. A strong immune system can be significantly supported by a diet rich in prebiotic and probiotic foods, because 70% of our immune system is in our gut ! In this post, we'll explore the benefits of these foods and provide easy ways to include them in your children's diets.



Understanding Prebiotics and Probiotics

Prebiotics are non-digestible fibres that feed the beneficial bacteria in the gut. They play a crucial role in maintaining a healthy gut microbiome, which is vital for immune function. Probiotics, on the other hand, are live beneficial bacteria found in certain foods and supplements. They help balance the gut microbiome and enhance the immune system.




Prebiotic Foods and How to Include Them



  1. Bananas

  • Benefits: Bananas are a convenient and tasty source of prebiotics.

  • Easy Ways to Include: Slice bananas on cereal or oatmeal, blend into smoothies, or serve as a snack with peanut butter.

  1. Oats

  • Benefits: Oats are high in prebiotic fibre and easy to incorporate into meals.

  • Easy Ways to Include: Make overnight oats, oatmeal cookies, or blend oats into smoothies for added fibre.

  1. Apples

  • Benefits: Apples contain pectin, a type of prebiotic fibre.

  • Easy Ways to Include: Serve apple slices with cheese or peanut butter, add to salads, or bake apple chips.

  1. Garlic and Onions

  • Benefits: Both garlic and onions are rich in prebiotic fibres and enhance the flavour of many dishes.

  • Easy Ways to Include: Finely chop and add to pasta sauces, soups, or stir-fries for added flavour and health benefits.

  1. Asparagus

  • Benefits: Asparagus is a great source of prebiotics and vitamins.

  • Easy Ways to Include: Roast or steam asparagus as a side dish, or chop and add to pasta or casseroles.





Probiotic Foods and How to Include Them


  1. Yogurt

  • Benefits: Yogurt is a well-known source of probiotics and is kid-friendly.

  • Easy Ways to Include: Serve as a breakfast or snack with fruit and honey, blend into smoothies, or use as a base for parfaits.

  1. Kefir

  • Benefits: Kefir is a fermented milk drink that is rich in probiotics.

  • Easy Ways to Include: Drink plain or flavorued kefir, or blend into fruit smoothies.

  1. Sauerkraut

  • Benefits: Sauerkraut is fermented cabbage rich in probiotics.

  • Easy Ways to Include: Add a small amount to sandwiches or hot dogs, or serve as a side dish (it is a very strong flavour profile so may not suit the fussier of toddlers !)




Incorporating prebiotic and probiotic foods into your kids' diets can be a fun and easy way to boost their immunity and support their overall health. By making small changes to their meals and snacks, you can help build a strong foundation for their immune system, especially during the winter months.

If you need personalized guidance on how to enhance your kids' immunity through nutrition or have specific health concerns, don't hesitate to book a consultation with our expert Clinical Nutritionists at Kaptured Nutrition, we’re welcoming Natalie to our team in July who works specifically with kids health ! We offer tailored advice and support to help you and your family achieve optimal health without the BS.

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