The Gut–Brain Connection in Kids
- Dr. Janet Chan, ND
- Oct 5
- 3 min read
Supporting Your Child’s Gut–Brain Connection
Many children with frequent tantrums, emotional ups and downs, anxiety, poor sleep, sensory challenges, or delays in speech and motor skills also have sensitive digestive systems. The gut and the brain are closely linked, sometimes called the gut–brain axis. Supporting your child’s gut health can have a positive effect on mood, sleep, learning, and behavior.
Why the Gut–Brain Connection Matters
Neurotransmitter production: The gut makes neurotransmitters like serotonin and GABA that help with calm, focus, and sleep.
Microbe balance: Overgrowth in bacteria, yeast, and other microbes may cause body discomfort that often shows up as behavioral challenges in kids.
Stress regulation: A healthy gut helps regulate the stress response and reduce anxiety.
Nutrient absorption: Digestion affects how well kids absorb nutrients needed for brain development.
Sensory sensitivities: Kids with sensory challenges may be more prone to constipation, bloating, or picky eating—which can worsen behavior and mood.
Practical Diet Tips for Parents
Here are small steps you can try at home:
1. Build a Balanced Plate
Include a protein (at least the size of your child’s palm) + healthy fat + fiber-rich food at meals and snacks.Example: apple slices (fiber) + nut/seed butter (protein & fat).
2. Add Gut-Friendly Foods Slowly
Probiotic-rich foods: yogurt (dairy or non-dairy), kefir, sauerkraut, miso, kimchi, or pickles.
Prebiotic foods (feed healthy gut bacteria): bananas, apples, oats, sweet potato, garlic, asparagus.
3. Watch for Food Sensitivities
Some kids react to dairy, gluten, or artificial colors/flavors with worsened behavior, sleep, or digestion. Try tracking symptoms in a food + mood diary.
4. Support Regular Digestion
Encourage hydration (water, electrolytes, broths).
Offer fiber-rich foods: fruits, vegetables, beans, chia seeds, flax.
Keep routines consistent—meals and bathroom breaks at regular times.
5. Limit “Gut Irritants”
Highly processed snacks, sugary drinks, and artificial additives can upset digestion and affect mood.
Whole-food swaps:
Instead of juice → water with fruit slices
Instead of chips → popcorn with olive oil
Instead of candy → fresh berries or unsweetened dried fruit
6. Gentle Food Expansion for Picky Eaters
Try food chaining: start with a familiar food and slowly change shape, texture, or flavour.
Example: plain crackers → whole-grain crackers → thin rice cakes → veggie chips.Celebrate tiny wins instead of pressuring big changes.
Bonus: Gut-Smart Tips for Sleep and Calm
Offer a protein-rich evening snack (turkey, hummus, pumpkin seeds) to stabilize blood sugar overnight.
Create a wind-down routine: dim lights, quiet play, gentle stretches.
Grocery Guide
Eat the rainbow: aim for a variety of different colored fruits and vegetables.
Foods to generally avoid:
Foods with artificial flavors and colorings
Processed snacks (chips, candy, packaged baked goods)
Seasonings such as MSG
Processed deli meats (ham, sausages)
Products with sugar listed in the top 3 ingredients
Sugar intake guidelines:
Aim for less than 6 tsp/day (24 g)
Try to stay under 12 tsp/day (48 g)
Remember: 1 tsp sugar = 4 g
When to Seek Extra Support
Every child is different. Start small, watch how your child responds, and celebrate progress. If you notice ongoing gut issues (constipation, diarrhea, reflux, bloating) or significant behavior changes, check in with your healthcare provider.
About Dr. Janet Chan, ND & The Wellness Lab
Naturopathic Medicine Specialty Focus:
Pediatric gastrointestinal and immunological support
Pediatric neurological conditions (Autism, ADHD, Anxiety, Concussions, Epilepsy, Mental Health)
Pediatric developmental support (motor and speech delay)
Sports performance
Mental health, brain fog, fatigue
General family wellness
Pediatric wellness, nutritional & lifestyle optimization
VISIT : https://www.ourwellnesslab.ca/drjanetchan to learn more!
THE WELLNESS LAB
Phone: (519)-307-3228
Location: 295A Broadway, Orangeville,
ON L9W 1L2
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IMPORTANT: Information shared by WonderTree is not intended to replace or be constituted as clinical or medical care. It’s intended for educational purposes only. Each child is unique, and the information provided may not be applicable to your specific situation. If you need support, please establish care with a licensed provider so that they can provide tailored recommendations for you or your child. This blog is non-monetized.
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