The Gut-Brain Connection: Nurturing Your Child's Potential Through Nutrition
- Marene Jooste
- Mar 17
- 9 min read
Updated: Mar 18
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If you have been reading a few of our blogs, you already know that we are passionate about helping children move well so that they can learn well. But here is something we see every single day in practice…You cannot separate movement and the brain. And the brain is powerfully influenced by the gut.
Research in fields like Neuroscience and Nutritional Psychiatry has shown that the brain and the gut (also known as "the second brain") are constantly communicating through what is known as the gut brain axis. This means that what a child eats does not only affect their physical health. It directly influences their attention, emotional regulation, energy levels, and even how efficiently their body can move.
The truth is simple and powerful. Movement and nutrition are not separate conversations. They are two sides of the same developmental coin. Exercise stimulates brain development by increasing blood flow, oxygen delivery, and the release of growth factors like BDNF.
At the same time, nutrition provides the building blocks the brain and body need to respond to that stimulation. Without the right nutrients, the brain cannot wire efficiently, muscles cannot function optimally, and energy levels drop. This is exactly why this blog is about nutrition and the gut.
This post explores how the gut and brain communicate, the impact of gut inflammation on children’s behavior and performance, and practical strategies to promote a healthy gut through diet. We will also discuss the effects of antibiotics, the benefits of probiotics and omega supplements, and how to manage picky eating with effective approaches like food chaining.
BONUS! We have made fun free resources related to this topic. These resources include various online story books for different ages as well as a song that you can read and play - in your classroom or at home. We have also made an infographic, if you are a school and would like to share it on your social media pages. Click on the button to quickly access these FUNtastic resources.
How the Gut Acts as a Second Brain
The gut contains a vast network of neurons called the enteric nervous system, which communicates directly with the brain through the vagus nerve. This connection allows the gut to influence mood, cognition, and even decision-making. Scientists call the gut the “second brain” because it produces many of the same neurotransmitters found in the brain, such as serotonin, which regulates mood and focus.
For children, this means that what happens in the gut can affect their ability to concentrate in class, manage emotions, and perform daily tasks. A healthy gut supports clear thinking and emotional balance, while an unhealthy gut can contribute to difficulties in these areas.
How Gut Inflammation Affects Children’s Behavior and Performance
Inflammation in the gut can disrupt the delicate balance of gut bacteria and interfere with the signals sent to the brain. This disruption may lead to symptoms such as irritability, anxiety, difficulty concentrating, and even behavioral challenges.
Research shows that children with gut inflammation or imbalances in gut bacteria often experience more mood swings and struggle with attention. This is because inflammation can increase the production of stress hormones and reduce the availability of neurotransmitters that support calmness and focus.
Parents and teachers may notice that children with gut issues have trouble sitting still, completing tasks, or managing emotions. Addressing gut health can therefore be a key step in improving behavior and academic performance.
Guidelines for a Healthy Diet to Support Gut and Brain Health
A balanced diet rich in fruits, vegetables, and whole foods provides the nutrients needed to maintain a healthy gut and support brain function. Experts recommend that children consume 7 to 14 servings of fruits and vegetables daily to supply fiber, vitamins, and antioxidants that feed beneficial gut bacteria and reduce inflammation.
Here are some practical tips for building a gut-friendly diet:
Include a variety of colorful fruits and vegetables at every meal
Choose whole grains like oats, brown rice, and quinoa instead of refined grains
Incorporate lean proteins such as chicken, fish, beans, and nuts
Limit processed foods, sugary snacks, and artificial additives that can harm gut bacteria
Encourage drinking plenty of water to support digestion
By focusing on whole, nutrient-dense foods, parents and teachers can help children develop eating habits that promote both gut and brain health.
The Impact of Antibiotics on Gut Health
Antibiotics are sometimes necessary to treat infections, but they can also disrupt the balance of gut bacteria by killing both harmful and beneficial microbes. This disruption can weaken the gut’s ability to communicate with the brain and may lead to digestive issues, inflammation, and changes in mood or behavior.
After a course of antibiotics, it is important to support the gut’s recovery by:
Offering probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi
Considering probiotic supplements designed for children, after consulting a healthcare provider
Maintaining a diet high in fiber to feed good bacteria
These steps help restore the gut microbiome and reduce the risk of long-term negative effects on brain function and behavior.
Benefits of Probiotics and Omega Supplements
Probiotics are live bacteria that can improve gut health by restoring balance to the microbiome. Studies suggest that probiotics may help reduce symptoms of anxiety, improve mood, and support cognitive function in children.
Omega-3 fatty acids, found in fish oil and certain plant oils, are essential for brain development and reducing inflammation. Supplementing with omega-3s has been linked to better attention, memory, and behavior in children.
Parents and teachers can encourage the inclusion of probiotic foods and omega-rich sources in children’s diets or discuss supplements with a healthcare professional to support gut and brain health.
Understanding Picky Eating and Its Causes
Picky eating is common in childhood and can create challenges for ensuring proper nutrition. Causes of picky eating include:
Sensory sensitivities to textures, smells, or tastes
Fear of new foods or unfamiliar experiences
Learned behaviors from family or environment
Medical issues such as reflux or food intolerances
Recognizing the root cause helps tailor strategies to gently expand a child’s food preferences without pressure or stress.
Strategies to Help Picky Eaters with Food Chaining
Food chaining is a method that builds on foods a child already accepts by introducing new foods with similar characteristics. This gradual approach reduces anxiety and increases willingness to try new items.
Here is a step-by-step guide to start exploring food chaining.
Step 1: Make a List of Your Child’s Favourite Foods
Start by writing down all the foods your child currently eats. Even if the list is short, that is perfectly fine. This list will help you understand where to begin when introducing new foods.
Step 2: Look for Patterns
Notice what these foods have in common.
Colour - Does your child mostly eat light coloured foods like bread, pasta, or rice?
Texture - Do they prefer crunchy foods like chips or smooth foods like yoghurt?
Flavour - Do they lean toward sweet, salty, or mild flavours?
These patterns can help guide you when introducing new foods.
Step 3: Choose a Goal Food
Pick one nutritious food you would like your child to eventually eat. Then slowly work toward it using small steps.
Example: Plain pasta → pasta with butter → pasta with grated cheese → pasta with tomato sauce → pasta with small vegetable pieces.
Each step keeps the food familiar while gently introducing something new.
Step 4: Change One Thing at a Time
Children notice small differences in food. If too many things change at once, they may resist. Instead, change only one feature at a time.
Shape - Try carrot sticks instead of carrot rounds.
Colour - Move from white rice to brown rice.
Flavour - Try pear instead of banana.
Texture - Move from mashed potato to small potato pieces.
Dips can also help. If your child enjoys cucumber with hummus, try offering baby tomatoes with the same dip.
Step 5: Go at Your Child’s Pace
Introduce new foods gently and without pressure.
Place the new food next to familiar foods.
Allow your child to touch, smell, or taste the food without forcing them to eat it.
Offer very small portions.
Remember that repeated exposure helps children become more comfortable with new foods over time. Other helpful tips include:
Offering choices to give children a sense of control
Avoiding forcing or bribing to eat
Making mealtimes relaxed and positive
Involving children in buying and preparing the food to increase their interest
Food chaining respects the child’s preferences while gently expanding their diet to include more nutrients for gut and brain health.
Key Takeaways for Parents and Teachers
Supporting children’s gut health through nutrition is a powerful way to improve their brain function, behavior, and overall well-being. The gut-brain connection means that what children eat affects how they think and feel.
Focus on providing a diet rich in fruits and vegetables, whole grains, and lean proteins while limiting processed foods. Be mindful of the impact of antibiotics and support gut recovery with probiotics and omega supplements when appropriate.
Final Thoughts
When we look at children through a neuro-sensory-motor lens, everything is connected. A child who eats well has more stable energy. A child with stable energy can engage in movement. A child who moves regularly develops stronger neural pathways. And a stronger brain supports better learning, behaviour, and emotional regulation. This is the cycle we want to build.
Research in Exercise Physiology consistently shows that physical activity enhances brain function, while research in gut health shows that nutrition shapes the very systems that allow the brain and body to communicate effectively. Together, they create the foundation for healthy development.
That is why, as part of our approach, we do not only focus on how children move. We also work with professionals who can help us look at what fuels that movement. Because a child who is struggling to eat a variety of foods, who relies heavily on processed snacks, or who has underlying gut challenges, may find it much harder to regulate their body, coordinate movements, and sustain attention.
By supporting both movement and nutrition, we give children the best possible chance to
• feel good in their bodies
• move with confidence
• regulate their emotions
• and reach their full potential at school and in everyday life
If you feel unsure about your child’s eating habits, or if their diet is limiting their energy, behaviour, or development, reaching out to a qualified paediatric dietitian or clinical nutritionist can be a valuable next step. Because sometimes, the biggest breakthroughs in movement do not start in the gym or the playground. They start at the table.
Until next time, happy moving moments from all of us at Kwanda Kinetics!
References
Mayer E.A. The Mind Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health. HarperCollins. 2016.
Perlmutter D. Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar and Your Brain’s Silent Killers. 1st ed. New York: Little, Brown and Company; 2013.
Ratey J.J. Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company. 2008.
Cryan J.F., Dinan T.G. Mind altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience. 2012;13(10):701 to 712.https://www.nature.com/articles/nrn3346
Gómez Pinilla F. Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience. 2008;9(7):568 to 578.https://www.nature.com/articles/nrn2421
Bercik P., Park A.J., Sinclair D., et al. The intestinal microbiota affect central levels of brain derived neurotropic factor and behaviour in mice. Gastroenterology. 2011;141(2):599 to 609.https://pubmed.ncbi.nlm.nih.gov/21683077/
Harvard Medical School. The Gut Brain Connection. Harvard Health Publishing.https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
World Health Organization (WHO). Healthy Diet.https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Richardson A.J. Omega 3 fatty acids in ADHD and related neurodevelopmental disorders. International Review of Psychiatry. 2006;18(2):155 to 172. https://pubmed.ncbi.nlm.nih.gov/16777670/
Books And Song
When reading the book to your child/ren, make sure to turn your phone or tablet horizontally. Choose the option to see 2 pages at a time (click on the 'book icon') and let your child turn the pages themselves as you read together. The sound made when you turn the book is a great interactive way to get your child involved in the activity.
Very soon and for a minimal fee, these books will be available for purchase as a downloadable PDF document. The ideal is to have a real book experience with your toddler or preschooler. However, if you prefer to go the digital route, make sure you keep the phone or tablet far enough away from your child's eyes (minimum 40 cm). Also, avoid any screens (which emit blue light and affect one's sleep) 2 hours before your child goes to bed.
Finally, neuro-diverse toddlers will benefit from reading and listening to the social story for younger children with you. Enjoy this reading adventure with your child/ren as they learn more about the importance of movement.
Pssst! Also, be sure to listen to the song at the end - make up your own silly movements!
Story Book For Girls
1 - 3 Years
Story Book For Boys
1 - 3 Years
Rhyme Book For Children
3 - 6 Years
Fun Activity Song Related To Rhyme Book
Infographics
Download And Share This Infographic To Your Pages
