Back-to-School Gut Health Checklist for Kids

As a new school year begins, it’s time to get back into healthy routines. Earlier bedtimes, regular mealtimes, nutritious food, and plenty of fluids can all help support your child’s gut health and immunity.

Going back to school also means children are mixing more again, which can create more opportunities for common viruses to spread. In fact, around 80% of colds occur between September and March, meaning children are more likely to catch a cold during the first half of the school year.¹

So, how can you help your child get back into a healthy routine?

Our back-to-school gut health checklist covers six simple habits that can help support your child’s gut, immune system and overall wellbeing throughout the school year.

1. Include a probiotic & fermented foods

A healthy gut microbiome isn’t just about having “good” bacteria. It’s also about having a diverse community of microorganisms that work together. Different types of gut bacteria perform different roles, including supporting the gut barrier and interacting with the immune system.²

That’s why including a variety of fermented foods in your child’s diet can be a great way to support a diverse diet.

Foods such as kefir, sauerkraut, and kimchi contain live microorganisms that increase microbial diversity³ and reduce inflammation.⁴

Our Chuckling Goat Probiotic Live Kefir is suitable from 6 months and contains 95 live and active cultures, including Lactobacillus and Bifidobacterium species, which are particularly important for supporting immunity.

For a child-friendly option, try adding kefir to a smoothie. You can find more kefir smoothie recipes here.

Top tip: Introduce new fermented foods gradually and choose options that your child enjoys. Variety is more important than forcing a particular food.

2. Make fibre part of every day

Fibre feeds the good bacteria in your gut. These bacteria help support your immune system and keep your gut healthy.

A simple way to support your child’s gut health is to fill their plate with a variety of plant foods. Try including:

Colourful fruit and vegetables
Beans, peas and lentils
Wholegrains such as oats and wholemeal bread
Nuts and seeds, where age-appropriate and safe
Potatoes with their skins on

Need some inspiration? Take a look at our fibre-rich recipes and breakfast ideas.

Our Chuckling Goat Complete Prebiotic Powder is suitable for children aged 4+ and contains 18 different types of fibre. It’s a quick and easy addition to your kids’ meals and smoothies, to ensure they’re getting the fibres they need!

Top tip: Increase fibre gradually and make sure your child drinks enough fluid alongside it.

3. Bedtime routine

Late nights and lie-ins can be tempting during the school holidays, but getting back into a consistent sleep routine for term time can make the transition much easier.

Sleep is important for children’s physical and mental wellbeing, as well as normal immune function. During sleep, the body carries out essential processes involved in growth, repair, and immune regulation.⁵

A calming bedtime routine can help your child wind down. Try:

Going to bed and waking up at similar times each day
Having a relaxing bath or shower before bed
Reading a story together
Keeping bedrooms dark, quiet and comfortable
Limiting stimulating activities and screens before bedtime

Children need different amounts of sleep depending on their age. For example, babies generally need considerably more sleep than teenagers, who typically need around 8–10 hours per night.⁶

4. Encourage regular hydration

Staying hydrated helps your body fight off sickness in a few ways. It keeps your blood and lymph fluids moving smoothly, which allows your immune cells to travel quickly to fight germs. Water also keeps your nose and mouth moist to trap viruses before they get inside. Finally, water helps your kidneys flush out waste and toxins, keeping your body clean and strong.⁷

Make it easier for your child to drink regularly by sending them to school with a reusable water bottle and encouraging them to take regular drinks throughout the day.

Water is generally the best everyday drink for children. Milk can also contribute to fluid intake, while sugary drinks are best kept to a minimum.

Top tip: Let them choose their own reusable bottle and make it part of the school morning routine so it doesn’t get forgotten!

5. Think about vitamin D

Vitamin D plays an important role in normal immune system function as well as maintaining healthy bones and muscles.

Although the body can make vitamin D from sunlight, getting enough can be more difficult during the autumn and winter months in the UK.

UK guidance recommends that everyone considers taking a daily vitamin D supplement during the autumn and winter. Babies and young children may have different supplementation recommendations depending on their age and circumstances, so it’s worth checking current NHS guidance.

Research also suggests that vitamin D status may be associated with the diversity of gut bacteria.⁸

Top tip: Rather than relying on summer sun exposure alone, check the current UK vitamin D guidance for your child’s age group.

6. Make hand-washing a habit

Kids spend a lot of time sharing spaces, equipment, and surfaces at school, so good hand hygiene is an important everyday habit.

Teaching your child when and how to wash their hands can help reduce the spread of germs.⁹ Encourage them to wash their hands:

Before eating or preparing food
After using the toilet
After coughing, sneezing or blowing their nose
When they come home from school

Check out Chuckling Goat Probiotic Goats Milk Soap as part of your family’s hand-washing routine.

Your back-to-school gut health checklist

Starting a new school year doesn’t have to mean making lots of dramatic changes. Small, consistent habits can make a positive difference to your child’s wellbeing.

Our six simple habits:

☐ Include a variety of fermented foods
☐ Offer plenty of fibre-rich plant foods
☐ Establish a consistent bedtime routine
☐ Encourage regular water intake
☐ Check vitamin D guidance for your child
☐ Teach good hand-washing habits

Most importantly, keep things simple. Healthy habits are much easier to maintain when they fit naturally into family life.

Looking for more ways to support your child’s gut health and wellbeing? Explore our Gut Health Hub articles about children’s immunity.

Have a question? You can contact our team and speak to one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.