Probiotics & Prebiotics for Kids 101

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What to know about prebiotics and probiotics for kids

• Learn what probiotics and prebiotics are
• Understand the role pro- and prebiotics play in your child’s health
• Tips on how to include probiotics and prebiotics in your child’s diet

Probiotics and prebiotics seem to be everywhere these days, but do our kids really need them?

Read on to learn what probiotics and prebiotics are, what their benefits may be, and how to fit them into your child's diet.

What are probiotics and where are they found?

Probiotics are friendly bacteria that, when consumed in the right amounts, can provide a benefit to the body.^{1, 2} And it turns out that each type of probiotic has been studied for different potential health benefits can have different potential health benefits.^{2, 3} Because of their potential, probiotics are added to many foods.

Why are probiotics important?

Our bodies contain bacteria (and other microbes). All together, these create an ecosystem called our microbiome. These are usually different than the probiotics that are added to food products, (though some commercially available probiotics originated from humans!).

All bacteria in the digestive tract are part of the gut microbiome. This includes all microbes (bacteria, viruses, fungi, etc), both helpful and harmful ones.⁵ When we eat foods that contain probiotics and other beneficial bacteria, it can help support our microbiome and digestive wellness.

The digestive tract normally contains trillions of bacteria that are important for many aspects of health including:

• Helping to digest food
• Helping to prevent potentially bad bacteria from overgrowth
• Producing certain vitamins
• Breaking down carbohydrates into beneficial components called short-chain fatty acids¹

What foods might contain probiotics?

Certain foods like yogurt, kefir, and fermented vegetables, which are produced through bacterial fermentation, may contain beneficial bacteria.

Some of these products - like yogurt or cottage cheese - often feature labels such as “live and active cultures,” which lead us to believe they contain probiotics. However, it's important to note that the bacteria in these are not always classified as probiotics, as they may not contain specific strains of bacteria in clinically studied amounts proven to provide health benefits.

Be sure to always look for the specific name of the probiotic strain in the ingredient list to know if the product you are choosing contains studied probiotics.

We often see probiotics in the form of supplements, but they are also sometimes added to baby formula.⁶

Read more: Can my Baby have Yogurt?

What are prebiotics?

Prebiotics, on the other hand, are substrates (or food) that are selectively used by bacteria conferring a health benefits. Generally, prebiotics are hard-to-digest fibers, mostly found in plants, that are broken down by gut bacteria.⁷

Food sources of prebiotics include : onions, garlic, under-ripe bananas, oats, artichokes, asparagus, leeks, psyllium fiber, whole grain wheat, whole grain corn, and chicory.⁸

Benefits of Probiotics & Prebiotics for Kids

While more research is needed, we know that your baby’s microbiome starts to form before baby is even born – isn’t that amazing?⁵ This shows us that these good bacteria are an innate part of our digestive system and health.

Development of your baby’s microbiome

Microbes have been identified both in the placenta as well as in amniotic fluid.⁹ Research also shows that babies born vaginally and put to the breast immediately after birth can benefit from the good bacteria from the birth canal and mom’s skin.¹⁰

Breast milk is the first food that plays an important role in providing beneficial gut bacteria as well as prebiotics.^{11, 12} Both of these components in breast milk vary in amount between women, possibly due to what mom eats as well as changes in an infant’s needs over time.¹³

Some baby formulas also contain both pre- and probiotics.

Later, starting solid foods introduces different bacteria, changing the composition and quantity of a baby’s gut bacteria. A child’s gut bacteria will be more adult-like by about 3 years of age.¹⁴

Learn More: What are the Benefits of Breastmilk

Benefits of Probiotics for Kids

While there are many species and strains of probiotics, only some have been studied.

Researchers are looking at how a wide variety of healthy bacteria in our gut may impact diseases – from food-related allergies and asthma to colic in infants, gut health, and more.^{15, 16}

Keep in mind that different probiotic strains work in different ways, so always talk to your healthcare provider before offering a probiotic supplement to your child.

Benefits of Prebiotics for Kids

Studies show that some prebiotics may be beneficial for infants by promoting the growth of healthy gut bacteria, supporting the immune system, and stimulating bowel movements and softer stools.^{17, 18}

Though it is not yet possible to exactly replicate the prebiotics found in human milk, research continues to illuminate the benefits of these compounds in early infancy.¹⁸ For this reason, some infant formulas include prebiotics in their products.

At around six months, solid foods are introduced.¹⁹ During this time, our baby’s gut bacteria continue to evolve.²⁰ Including foods containing prebiotics, in a texture that your child can handle, can help support their gut health.²¹

Read more: Introducing Solids: Signs of Readiness

Should I give probiotic supplements to my baby?

If you are breastfeeding, your baby is likely getting beneficial bacteria from breast milk, so supplementation may not be needed unless in specific circumstances and when recommended by your child’s healthcare provider.⁷

Because breast milk contains probiotics, infant formulas have begun including them in their products as well. The American Academy of Pediatrics (AAP) states that “...probiotics in formulas promote a balance of bacteria in your baby's intestines and offset the growth of "unfriendly" organisms that could cause infections and inflammation.”¹⁵

Chat with your child’s healthcare provider before introducing any new supplements.

How do probiotics and prebiotics work together?

Certain prebiotics and probiotics work synergistically. A product with these studied combinations are called ‘synbiotics.’³

While generally, probiotics are the good bacteria in the gut, prebiotics feed them to keep them healthy and thriving. Getting both may help provide more support for the gut.

Additionally, different probiotics may work better together, which means they work ‘synergistically.’

How to include probiotics in your child’s diet

Providing foods with added probiotics (once your child is ready for solids), like some yogurts, as well as fermented foods that contain other bacteria, can help give your child the opportunity to gain benefits from probiotics in their diet.

To know if yogurt, kefir, or cottage cheese contain probiotics, look at the label to see if the manufacturer lists the specific names of probiotics, such as Lactobacillus, Streptococcus, or Bifidobacterium.

For example, in the ingredient list you may read “LIVE CULTURES L. BULGARICUS, L. LACTIS.”

Note: Always provide foods in the texture and consistency that your child can handle. Tips for including more probiotics and helpful bacteria in your child’s diet

Foods that may contain beneficial bacteria or probiotics:

• Kefir: Offer plain Kefir, a fermented dairy drink, as a small drink or as part of a smoothie
• Tempeh: Season and then bake, sauté, or grill tempeh and offer as a protein-rich part of a meal or snack
• Sauerkraut: Begin to offer sauerkraut in small amounts to your child often to help get them used to its tangy, sour taste
• Yogurt: Offer plain yogurt (with ‘live cultures’). Add mashed or chopped fruit for natural sweetness. You can also add yogurt to a smoothie or mix with other ingredients to make a dip.
• Miso: Add miso paste to soups or dressings
• Fermented vegetables: These can be eaten as a side to a meal or part of a snack

It’s important to note that not all pickled foods are fermented, and it’s the fermentation process that produces probiotics. Regular picked vegetables do not contain the same beneficial bacteria.³

Baby formula and probiotics

For formula-fed babies, some formulas may also contain specific strains of probiotics.

Include prebiotics in your own diet

Prebiotics are good for adults too. When we are used to including these foods in our own diet, it becomes easier to introduce them to our infants once they begin eating solid foods.

Prebiotic-rich foods : Onions, garlic, under-ripe bananas, tomato, beets, beans, peas, oats, artichokes, asparagus, leeks, psyllium, whole grains, wheat bran, whole grain corn, ground flax, avocado, jicama root, seaweed, and chicory.²²

Include prebiotics in your child’s diet

Once your baby reaches the appropriate milestones for eating and you’ve begun introducing solids at the correct texture for their development, prebiotic-rich foods can help promote the health of their gut microbiome.¹⁴

Below are some foods to consider introducing when your baby is ready. Also note that some infant feeding products, such as cereals, may have added prebiotics.

Prebiotic-rich foods : Oats, bananas, avocado; cooked beans, beets, and peas; ground flax added to yogurt or a smoothie; small pieces of whole wheat toast, soft-cooked asparagus.¹⁵

Again, be sure to offer foods only in the consistency and size that your child can handle.

Surprise! Instant Oatmeal (for this recipe, make sure any add-ins are chopped or blended to the appropriate texture and size for your infant)

Baby formula and Prebiotics

Not breastfeeding? Choosing a baby formula with prebiotics may be beneficial.

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