In a world inundated with convenience foods and drive-through options, the Standard American Diet (SAD) has become ubiquitous in our culture. This highly processed and nutrient-poor diet has been linked to a myriad of health issues, and if you find yourself wondering, "Why is my kid always sick?" it is time to consider the nutritional foundation of your family's meals.

How Nutrition Fuels the Immune System... Follow your gut.

The more we learn about total body nutrition, mental health and immunity, the more apparent it is that our food choices matter. Your body's number 1 immune defense resides in your gut. 

Your microbiome is a diverse ecosystem of microbes (bacteria, viruses, and other pathogens) that live in your GI tract. This microbiome is what determines total body health... from the inside out. Your mood, and even your food cravings have been shown to be strongly related to your microbiome.

So why does your kid get sick and STAY sick?

A recent study showed that kids with RSV severe enough to require hospital admission, had distinctly different microbiome profiles compared to those who had less severe symptoms.  

A healthy gut microbiome can help your body boost immunity, absorb nutrients more effectively, and outcompete potential pathogens. But you have to treat it right. 

Here are 5 ways to improve your child's gut microbiome:

1. Stop the Protein Obsession:

Yes... I said it. Our society has become SO obsessed with protein to the point that we have completely stopped focusing on nutrient dense foods, healthy fats, healthy carbs, vitamins, minerals and phytonutrients... which are ALL IMPORTANT!

Children do need some protein, but they don't need as much as adults, and the body is actually pretty good at "making do" with what you give it as long as that includes variety. 

True protein deficiency is incredibly rare in the developed world unless someone is experiencing total calorie malnutrition (aka literal starvation). Other than that, I have never seen protein deficiency in a child in the US... not even once. 

2. Carbs are Your Friends:

The other thing about protein is that your gut microbiome prefers CARBS! If you are taking in a protein-heavy diet, and those bacteria run out of carbs, they have to digest protein instead. In order to breakdown protein, they start a process of fermentation in your gut. Instead of boosting immunity, helping with digestion, and sending positive feedback signals to your brain... this fermentation process releases toxic metabolites that have been linked to cancer and autoimmune disease.

By focusing on plant-based protein sources and starchy veggies, you're ensuring that your gut will have some carbs, fiber and micronutrients too. It's a win, win!

3. Focus on Fiber

While I cannot argue that animal-derived foods do contain vitamins and minerals... they will ALWAYS be lacking the #1 predictor of gut health... FIBER!

Focusing on a variety of fruits, veggies, nuts, seeds and legumes promotes a thriving gut profile because it offers a vast array of nutrients in addition to providing fiber. Fiber is what allows your gut to process the fuel you are taking in. It slows glucose absorption and helps prevent exposure to GI pathogens.  

4. Breastfeed Your Baby:

Breastmilk is, of course, the original pro-biotic! If possible, breastfeeding is the best way to prevent illness in babies because it provides healthy pre-biotics for gut bacteria, in addition to supplying your infant with anti-bodies and other immune defenses. As a mom who has nursed two babies, I know how hard it can be... but the effort is worth the added immune protection for your child, even when it means feeding them at 2am!

5. Opt Outside:

Unstructured play in nature is hugely beneficial in getting your kids exposed to beneficial microorganisms, and strengthening their immune systems! Not only is sunlight an excellent source of vitamin D, but allowing kids to get dirty gives their immune system an extra boost. 

Plant-Based Nutrition Keeps Kids Healthy

Processed and animal-based foods create chronic inflammation, promote mucous production and contribute significantly to perpetual cold symptoms.

Without the ability to ever fully recover from one virus, your child ultimately misses out on opportunities to develop and grow. Opting for a plant-based approach introduces anti-inflammatory properties (like anti-oxidants, phytonutrients, vitamins and minerals) that are critical for rebounding from episodes of illness. 

Building Lifelong Habits

By making these simple changes, you're not just changing what's on the plate, you're creating a foundation for wellness that will last a lifetime! You're allowing your children to exercise awareness in the foods they eat and how it makes their body feel. In doing so, you are instilling habits that promote self-regulation, vitality, and a foundation for a healthier future. Most importantly, you are creating a health food relationship for your child to enjoy now AND in adulthood.

So, if the question of why your child is always sick looms large, examining the impact of the what's on the menu, is a crucial first step. 

If you’re serious about starting a plant based diet for your family, you should download my insanely useful 21 Day Plant Based Challenge

For 1-on-1 help with lifestyle change, click here