A parent’s guide to prebiotics and probiotics

By Renae Garcia, dietetic intern at Rady Children’s Health Orange County

Why are prebiotics and probiotics important for kids?

When babies are born, their immune systems are still developing. Breast milk and most infant formulas contain prebiotic fiber. Probiotics can also be found in breast milk and some specialized formulas. When babies start solid foods, the natural prebiotic fibers in them will feed the probiotic bacteria. This supports the growth of a healthy gut microbiome and strong immune system as children grow.

What is the gut microbiome

The gut microbiome is a unique environment mostly found in our large intestines, where close to 100 trillion helpful probiotic bacteria and some yeast (fungi) live and perform important jobs like:

• Helping the body absorb minerals
• Producing vitamins (i.e. b12)
• Fighting off harmful bacteria and viruses 
• Maintaining the right balance of good bacteria
• Breaking down fiber from food we eat
• Creating a healthy intestinal wall
• Supporting healthy and regular bowel movements

What are prebiotics?

Prebiotics are types of fiber found in food the gut can’t break down.  These fibers make their way to the large intestine and act as food for probiotic bacteria.

Good sources of prebiotics fiber

• Fruits:
  • Bananas (green-tipped)
  • Apples and pears
  • Berries
  • Pomegranates
  • Kiwis
  • Citrus (oranges, grapefruit, tangerines)
• Vegetables:
  • Brussels sprouts, broccoli, and asparagus
  • Corn
  • Potatoes, sweet potatoes, Jerusalem artichoke (sunchoke)
  • Onions and garlic
  • Dark leafy greens like kale, chard, and collards
  • Chicory root
• Beans and legumes
• Whole grains
  • Oats and oatmeal
  • Wheat, rye and barley
• Nuts and seeds
  • Chia and flax seeds
  • Sunflower and pumpkin seeds
  • Almonds and cashews

What are probiotics?

Probiotics are a group of good bacteria in our gut. They are an important part of our gut microbiome.

Good sources of probiotics

• Yogurt
• Kefir
• Some varieties of cottage cheese
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Kombucha
• Cultured buttermilk
• Pickled veggies

Should I give my child prebiotic or probiotic supplements?

It’s best for children to get prebiotics and probiotics from foods, not supplements. Both are found in many different foods and are easy to add to the diet. Some children should avoid them, including those with weakened immune systems, short bowel syndrome, or who are in intensive care. Talk with your child’s doctor before use.

Quick and easy recipes with prebiotics and/or probiotics

Yogurt parfait                                                        

Ingredients

1 small container low-fat yogurt (about 5.3 ounces or 2/3 cup)

¼ cup berries

1 teaspoon chia seeds or ground flaxseeds

¼ cup granola

1 tablespoon sunflower or pumpkin seeds

Directions

1. To eat now, add yogurt to bowl. Then add remaining ingredients. Eat as is or mix if you prefer and enjoy.
2. To make ahead for the week, use small containers or mason jars or with lids, add the above ingredients to each mason jar in layers, creating a delicious and beautiful yogurt parfait. Store in the refrigerator to enjoy later.

Banana nut or seed butter smoothie

Ingredients

1 small container low-fat yogurt (about 5.3 ounces or 2/3 cup)

1 small frozen banana

2 tablespoons of your favorite nut or seed butter (peanut, almond, sunflower, soy)

1 teaspoon chia seeds or ground flaxseeds

½ cup preferred milk (cow, soy, almond)

Directions

1. Add all ingredients to a blender and blend until smooth and creamy.
2. Enjoy!

No bake energy bites

Ingredients

1 cup rolled oats (uncooked)

½ cup mini chocolate chips or raisin

½ cup preferred nut or seed butter (peanut, almond, sunflower, soy)

1/3 cup honey or maple syrup (honey not recommended for children under 12 months)

½ cup ground flaxseeds

½ teaspoon cinnamon or pumpkin pie spice

1 teaspoon vanilla extract

Directions

1. Add all ingredients to a medium or large bowl and stir well to combine.
2. Using about 1 tablespoon of dough, use your hands to roll into a ball.
3. Place balls on a baking sheet and either freeze for one hour or place in refrigerator for 2 hours so that they can firm up and hold their shape.
4. Store energy bites in a sealed container in the refrigerator for up to a week or in the freezer for up to 3 months.

Additional Reading

For more information about prebiotics, probiotics and gut health, you can explore the following resources

• Understanding probiotics: Benefits, uses and more
• The role of prebiotics and probiotics in health and nutrition
• Prebiotics and probiotics: Impact on gut health and well-being
• High-fiber foods: A guide to better digestive health
• What is the gut microbiome?
• Best prebiotic foods to support gut healt
• Probiotic foods that support a healthy gut