AS busy parents, heating up a store-bought pizza or some turkey dinosaurs is often the easiest way to feed the kids quickly.
But did you know all those handy ready-made meals could be making your job harder in the long run — by making your child badly behaved?
13
That’s because every piece of food you give your little ones feeds trillions of bacteria living in their guts.
These micro-organisms not only help to break down the nutrients in their meals, but also contribute to their feel-good chemicals.
In fact, 90 per cent of serotonin and 50 per cent of dopamine is made in the gut — and these are two of the key neurotransmitters that kids need to feel calm and happy.
However, ultra-processed foods, which are high in refined flours, cheap oils, sugars, starches, additives, preservatives and colourings, prevent the growth of the good bacteria that help to make these chemicals.
Studies show that the make-up of the microbiome affects kids’ behaviour as early as primary school.
Research in the journal mBio found a link between the type of bacteria in the guts of children aged five to seven and their behaviour.
A further study in the European Journal of Clinical Nutrition showed that children who often ate junk food at four years old were more likely to be hyperactive by the age of seven.
Dr Sarah Brewer, nutritional consultant for Nutrigums vitamin gummies, tells Sun Health: “A growing body of research suggests that the food children eat has a significant impact on their behaviour.
“It’s not just the emulsifiers, sugar and artificial additives such as colourings they ingest, but also the (lower) quality of the fibre and (lower) level of vitamins and minerals they get, which affects the balance of bacteria in their gut.
“These bacteria and other microbes, plus the substances they produce, are known as the gut microbiome.
“The microbiome influences the production of serotonin in the gut lining, for example, which in turn affects the brain — mood, sleep and other behaviour patterns.”
As well as making it harder for children to sleep and regulate their behaviour, an unbalanced gut microbiome could make it more difficult for them to do well at school, warns registered nutritionist Thalia Pellegrini of thaliapellegrini.com.
She says: “Research has found that children who eat a diet high in ultra-processed foods have lower cognitive scores than those who consume a diet based on unprocessed or minimally processed foods.”
Foods that are high in fibre, on the other hand, can help stabilise blood sugar, which may help with mood and attention — while the nutrients in a healthy diet support their growing brains, according to the British Dietetic Association.
It comes as research found UK children have a diet that is “exceptionally high” in ultra-processed foods, with more than 67 per cent of their daily calorie intake coming from these items.
But the good news is that by making a few simple swaps to your kids’ favourite foods, you can help them grow the gut bacteria they need to feel happier, and behave better . . . win, win!
- Tanith Carey, with Dr Angharad Rudkin, is author of What’s My Tween Thinking? Practical Child Psychology For Modern Parents.
CHICKEN NUGGETS FOR CHICKEN DRUMSTICKS
ALWAYS a favourite with kids, these bites are heavily processed.
They tend to contain high amounts of sugar, fat, preservatives and trans fats – oils that bind them together – which inhibit the growth of “good bacteria” in your child’s gut.
13
13
Nutritionist Thalia says: “If you want to make your own nuggets out of pieces of chicken, it’s all about the coating.
“You can try breadcrumbs and add in some herbs and spices to help increase your family’s plant foods for the week
“Or try making a coating with ground almonds, parmesan, egg and flour.
“Alternatively, if you want to keep it simple, serve them chicken drumsticks, which can also be fun for them to eat.
“Unlike nuggets, drumsticks contain just one ingredient.”
BREAKFAST CEREALS FOR PORRIDGE
WHEN you are rushing to get kids off to school, cereal is the easiest go-to.
However, health charity Action on Sugar found 47 per cent of the breakfast food contained a third of the maximum sugar recommendation per 100g for a four to six-year-old.
13
13
Research has suggested that diets high in sugar can negatively affect gut function and erode the lining.
Guts aside, sugar has consequences for health including on weight and teeth.
Look for alternatives that are whole-grain and sugar-free, says Dr Justine Butler, head of research and nutrition expert at plant-based charity, Viva.
Good choices include Weetabix or Shreddies, she says.
Making porridge is also better value for money – and can be dressed up in the mornings to look more exciting for kids.
Try dollops of yoghurt, peanut butter, banana slices, sprinkles of cinnamon, raisins or flaked almonds – all of which help good bacteria in the gut to flourish.
Dr Butler says: “This will give them lots of healthy fibre here too to keep their microbiome happy.”
CRISPS AND CHIPS FOR POPCORN
DEEP-FRIED foods like chips and crisps are high in salt and saturated fat, which may irritate the gut.
If your child is still craving the crunch, offer them homemade popcorn which is made of just one ingredient – corn kernels – and is therefore unprocessed.
13
13
Only offer nuts and popcorn to kids over the age of five who have all their teeth as they can pose a choking hazard, says Lucy Upton, child nutritionist for kefir product brand Biotiful Gut Health.
She says: “For younger children, you could try offering options like oatcakes or crackers with peanut butter which would make a nutritious, gut-friendly swap.”
If your child is still missing crisps, nutritionist Thalia says: “Go for lightly-salted kind, rather than the flavoured ones – because the more flavours they have, the more additives have been added in.
“Offer them to kids with dips that can support the gut – bean dips are a good source of fibre, or a yoghurt-based dip is also a good option.”
READY-MADE PIZZA FOR DIY PIZZA WRAP
SHOP-BOUGHT and ready-made pizzas tend to be high in salt and fat, especially the saturated type, according to the World Cancer Research Fund – and the toppings are largely to blame.
Saturated fats are often associated with animal fats, like red meat or dairy, which are the cornerstone of many pizzas.
13
13
A high-fat diet has been linked to unfavourable changes to the gut microbiome.
Research has found that eating a lot of animal fats increases inflammation in the gut, hampering the production of feel-good chemicals.
But you can make the Italian dish at home and it will be delicious as well as healthy.
Dr Butler says: “Swap for healthy pizza made with a wholemeal base topped with plenty of fresh veggies such as peppers, onions, mushrooms and olives.
“All these are not only packed with healthy vitamins, minerals and fibre, they are also good for growing gut-friendly bacteria.”
For a healthy high-fibre snack, put tomato puree on a wholemeal wrap, add thin layer of toppings and put in the oven for ten minutes, or even less in an air fryer.
ICE CREAM, CAKES & BISCUITS FOR JUICY LOLLIES & FLAPJACKS
FOODS like ice-creams, chocolate bars and biscuits contain emulsifiers.
These are chemicals added to stop the ingredients from separating and extend their shelf life.
13
13
Studies in mice have indicated that emulsifiers may cause imbalances in the gut and inflammation.
If your child wants an icy treat, offer them homemade lollies made of fruit juice.
You can also quickly make homemade ice cream using a banana, which contains fibre and phytochemicals that promote the growth of good bacteria in the gut.
Blend a frozen banana adding small amounts of milk until it is a creamy texture.
Then you can add in dark chocolate chips – which are high in antioxidants – or cocoa powder.
If you want alternatives for cakes and biscuits, Dr Butler says: “Swap for flapjack-style oat snack bars with added seeds and dates and topped with walnuts, or oatcakes with nut butter.”
Desserts like carrot cake or chocolate-covered strawberries at least have a portion of fruit or veg.
FIZZY DRINKS FOR SMOOTHIES
KIDS aged four to ten years are drinking the equivalent of almost half a bathtub of sugary drinks each year, according to Cancer Research UK.
These contain high levels of sugar, artificial colours and flavours which stop good bacteria growing.
13
13
It also throws the microbiome out of balance, according to research published in the journal, PNAS.
Instead, offer children homemade smoothies, which are packed with gut-healthy fibre, vitamins, minerals and health-protecting antioxidants, says Dr Butler.
Or make your own versions of pop at home, says nutritionist Thalia, who adds: “Sparkling water with cordial will still be better than a fizzy drink that can contain up to six teaspoons of sugar per can.”
Youngsters aged four to six and seven to ten should have no more than 19g (five cubes) and 24g (six cubes) of sugar per day, respectively.
Thalia says: “If you are mixing sparkling water with fruit juice, dilute to the proportions 1:5.
“Once kids are weaned off sugary drinks, you can try sparkling water with fresh fruit ice cubes – add chopped fruit like berries, mango or pineapple to ice cube trays and top with water.”