Raising resilient kids: the inside-out guide to immunity

As a parent, you do everything you can to keep your child healthy — from encouraging hand-washing to serving nutritious, balanced meals. But there’s another key player that often flies under the radar: their gut. The gut does far more than just digest food – it’s home to trillions of microbes that play a powerful role in development¹, sleep, mood and immunity.²

Why gut health matters

A child’s gut is a bustling system of bacteria and other microorganisms, collectively known as the gut microbiome. These microbes work together to help:

Break down food and absorb nutrients³
Synthesise vitamins (e.g., B-vitamins, vitamin K)⁴
Strengthen the intestinal lining⁵
Train the immune system to distinguish between friend and foe⁶

In fact, around 70% of the immune system resides in the gut. A well-balanced microbiome will help your child fight off infections more effectively, and may even reduce the risk of allergies, asthma, and autoimmune issues later in life.⁷

So, you see, the gut and immune system work hand-in-hand. A healthy gut will communicate with immune cells, helping them to respond appropriately — not too weakly (which can lead to infections) and not too strongly (which can trigger inflammation).

Building a healthy gut

Supporting your child’s gut health doesn’t have to be complicated – and shouldn’t be. We know you’re busy and have a to-do list as long as your arm!

Here are some simple habits to start easing into your child’s daily routine –

1. Encourage more outdoor play

Exposure to nature, soil, animals, and outdoor environments helps diversify a child’s microbiome.⁸ A little dirt does them good – even in autumn/winter! There’s no such thing as bad weather…

Check out 5 outdoor activities for your kids for inspiration!

2. Be cautious with antibiotics

While sometimes necessary, antibiotics can wipe out good bacteria along with the bad. Always use them only when prescribed, and consider probiotics afterwards to help restore gut balance.

3. Add probiotics

Probiotics are beneficial bacteria found in yoghurt, kefir, miso, kimchi, and sauerkraut – nourish the gut; boost the immune system! It’s all connected. Chuckling Goat’s Probiotic Kefir can be given to children aged 6 months and upwards*, and the sooner you start, the better! Make it fun by blending into a smoothie or kefir ice lolly.

4. Include more fibre-rich foods

Fibre from fruits, vegetables, whole grains, and legumes acts as prebiotics — food for the gut’s good bacteria. Think a fruit and veggie-loaded smoothie with a dollop of nut butter, boiled egg and soldiers, crudites and hummus, nuts, seeds and fibre-rich bread. You can find more healthy snack ideas here.

For children aged 4+, try our Complete Prebiotic* – a brilliantly easy way to incorporate all the fibre strains their gut bugs will love into your day.

5. Model a healthy relationship with ALL foods

A 2019 study found that heavily restricting or controlling a child’s eating can actually backfire, sometimes leading to increased cravings or unhealthy eating habits.⁹ Instead of making certain foods “off limits”, focus on fostering a positive, relaxed relationship with all foods — even sugar. Enjoying the occasional treat alongside your kids is a great way to model balance, moderation, and mindful eating.

At CG, we like to follow the 80/20 approach: nourish your gut–immune health with wholesome, nutrient-rich foods about 80% of the time, and leave room for the 20% — the little “naughty but nice” moments that make eating joyful and sustainable.

By nurturing your child’s gut health, you’re supporting far more than digestion — you’re strengthening their immunity, resilience, and overall well-being from the inside out. Small daily habits can make a big difference!

Learn more about boosting your immunity here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

*Please be aware that if your child has a compromised immune system, you may need to proceed slowly and increase kefir and Complete Prebiotic over time. Always check with your GP first before adding any supplements to your child’s diet.