A parent’s guide to prebiotics and probiotics - CHOC - Children's Health Hub
Published on:August 5, 2026Learn how prebiotics and probiotics support your child's gut health, digestion, and immunity. Discover the best foods and easy. . .
Published on:August 5, 2026Learn how prebiotics and probiotics support your child's gut health, digestion, and immunity. Discover the best foods and easy recipes. Link:https://health. choc. org/a-parents-guide-to-prebiotics-and-probiotics/By Renae Garcia,dietetic internat Rady Children’s Health Orange CountyWhy are prebiotics and probiotics important for kids?When babies are born, theirimmune systemsare still developing. Breast milk and most infant formulas contain prebiotic fiber. Probiotics can also be found in breast milk and some specialized formulas. When babies start solid foods, the natural prebiotic fibers in them will feed the probiotic bacteria. This supports the growth of a healthy gut microbiome and strong immune system as children grow. What is the gut microbiomeThe gut microbiome is a unique environment mostly found in our large intestines, where close to 100 trillion helpful probiotic bacteria and some yeast (fungi) live and perform important jobs like:Helping the body absorb mineralsProducing vitamins (i. e. b12)Fighting off harmful bacteria and virusesMaintaining the right balance of good bacteriaBreaking downfiberfrom food we eatCreating a healthy intestinal wallSupporting healthy and regularbowel movementsWhat are prebiotics?Prebiotics are types of fiber found in food the gut can’t break down. These fibers make their way to the large intestine and act as food for probiotic bacteria. Good sources of prebiotics fiberFruits:Bananas (green-tipped)Apples and pearsBerriesPomegranatesKiwisCitrus (oranges, grapefruit, tangerines)Vegetables:Brussels sprouts, broccoli, and asparagusCornPotatoes, sweet potatoes, Jerusalem artichoke (sunchoke)Onions and garlicDark leafy greens like kale, chard, and collardsChicory rootBeans and legumesWhole grainsOats and oatmealWheat, rye and barleyNuts and seedsChia and flax seedsSunflower and pumpkin seedsAlmonds and cashewsWhat are probiotics?Probiotics are a group of good bacteria in our gut. They are an important part of our gut microbiome. Good sources of probioticsYogurtKefirSome varieties of cottage cheeseSauerkrautKimchiMisoTempehKombuchaCultured buttermilkPickled veggiesShould I give my child prebiotic or probiotic supplements?It’s best for children to get prebiotics and probiotics from foods, not supplements. Both are found in many different foods and are easy to add to the diet. Some children should avoid them, including those with weakened immune systems, short bowel syndrome, or who are in intensive care. Talk with your child’s doctor before use. Quick and easy recipes with prebiotics and/or probioticsYogurt parfaitIngredients1 small container low-fat yogurt (about 5. 3 ounces or 2/3 cup)¼ cup berries1 teaspoon chia seeds or ground flaxseeds¼ cup granola1 tablespoon sunflower or pumpkin seedsDirectionsTo eat now, add yogurt to bowl. Then add remaining ingredients. Eat as is or mix if you prefer and enjoy. To make ahead for the week, use small containers or mason jars or with lids, add the above ingredients to each mason jar in layers, creating a delicious and beautiful yogurt parfait. Store in the refrigerator to enjoy later. Banana nut or seed butter smoothieIngredients1 small container low-fat yogurt (about 5. 3 ounces or 2/3 cup)1 small frozen banana2 tablespoons of your favorite nut or seed butter (peanut, almond, sunflower, soy)1 teaspoon chia seeds or ground flaxseeds½ cup preferred milk (cow, soy, almond)DirectionsAdd all ingredients to a blender and blend until smooth and creamy. Enjoy!No bake energy bitesIngredients1 cup rolled oats (uncooked)½ cup mini chocolate chips or raisin½ cup preferred nut or seed butter (peanut, almond, sunflower, soy)1/3 cup honey or maple syrup (honey not recommended for children under 12 months)½ cup ground flaxseeds½ teaspoon cinnamon or pumpkin pie spice1 teaspoon vanilla extractDirectionsAdd all ingredients to a medium or large bowl and stir well to combine. Using about 1 tablespoon of dough, use your hands to roll into a ball. Place balls on a baking sheet and either freeze for one hour or place in refrigerator for 2 hours so that they can firm up and hold their shape. Store energy bites in a sealed container in the refrigerator for up to a week or in the freezer for up to 3 months. Additional ReadingFor more information about prebiotics, probiotics and gut health, you can explore the following resourcesUnderstanding probiotics: Benefits, uses and moreThe role of prebiotics and probiotics in health and nutritionPrebiotics and probiotics: Impact on gut health and well-beingHigh-fiber foods: A guide to better digestive healthWhat is the gut microbiome?Best prebiotic foods to support gut healtProbiotic foods that support a healthy gutLearn more about CHOC’s Clinical Nutrition ProgramAt CHOC, we specialize in providing a full continuum of pediatric nutrition services, including inpatient and outpatient services, depending on our patients’ needs. How to boost your milk supply: Tips for breastfeeding mothersLearn how to boost your milk supply with practical tips, common causes of low supply, and when to seek expert support. How to choose the right baby formula for your babyChoosing a baby formula can feel overwhelming, but it doesn’t have to be. A pediatrician explains what really matters when comparing infant formulas, common myths to avoid, and how to feed your . . . Rainbow gummy bears recipe: A fun DIY treat for the entire familyWhile whole fruit remains the best choice for everyday snacking, providing fiber along with essential vitamins, minerals, and antioxidants, these gummies offer a creative way to explore fruit and make time in . . . The guidance on this page has been clinically reviewed by CHOC pediatric experts.