Top 10 gut friendly foods when weaning
There is no doubt that parents are thinking about their baby’s gut health more than ever, and there is no better place to start than during weaning. As your baby introduces a wide variety of foods into their diet, the community of gut bacteria starts to rapidly change. So here are our top 10 gut-friendly foods to include in your baby’s diet (and why) during weaning. Clue – lots of them contain fibre- the perfect fuel for a happy, healthy gut microbiome.
- Breast milk
In at number one, but something that can’t be excluded is breast milk. Whilst not technically a food introduced during weaning, continuing to offer breastmilk to your baby during weaning will continue to provide considerable benefits to your baby’s community of good gut bacteria. Breastmilk is rich in its type of prebiotics, called HMOs and has a community of bacteria all of its own – the breast-milk biome.
- Oats
A weaning staple for many, and super versatile. Oats are a fantastic source of fibre, especially soluble fibre, great for feeding those good gut bacteria. They also combine easily with other gut-loving foods like fruits, vegetables, nuts, seeds and even dairy. Plus, they contain beta-glucan, a type of fibre linked to gut and immune health.
- Bananas
Often a baby’s favourite, bananas are naturally rich in prebiotics (types of fibre), particularly inulin and fructooligosaccharides (FOS). These are fantastic fuel for the good bacteria in your baby’s gut, whilst also being a great source of potassium. Serve in fingers or mashed!
- Sweet Potato
This nutrient-dense root vegetable is packed with fibre, supporting healthy digestion and feeding beneficial gut bacteria. It also contains a significant amount of Vitamin A in the form of Beta Carotene, which promotes your baby’s immune and eye health. Roast it, mash it, or cut it into sticks for baby-led weaning.
- Plain Yoghurt (ideally Greek or live)
Yoghurt is one of the first fermented foods that many babies can enjoy. Greek or live yoghurts are rich in live bacteria and cultures that support a healthy gut microbiome. You can easily combine them with other foods to create gut-loving combinations like yoghurt with mixed berries, yoghurt with peanut butter, or yoghurt with added oats and seeds.
- Avocado
Rich in healthy fats and much more fibre than many parents realise, avocado is another gut-loving food. It’s also full of vitamins like E and C, which may support a reduction in inflammation in the gut.
- Lentils
Lentils are tiny powerhouses when it comes to gut health and plant-based nutrition. They’re high in fibre and really easy to use. They adapt to gut-friendly weaning dishes, from cooking red lentils into a dhal to using tinned green lentils in fritters. Offering a wide variety of different lentils will provide that all-important variety the gut microbiome loves!
- Broccoli
Often a first food for babies and a firm favourite in British households, broccoli is fantastic for your baby and packed full of fibre. The extra gas you may notice from your baby (or yourself) after eating these foods also tells us the gut microbiome is hard at work.
- Blueberries (or berries in general)
Berries are a bright and inviting option for many babies, and in addition to being a fabulous source of fibre (raspberries are high-fibre achievers!), they are also rich in polyphenols, which are powerful antioxidants and beneficial for brain health. This is important because the gut and brain communicate a lot via a pathway called the gut-brain axis.
10. Chia Seeds
A great source of fibre and omega-3 fatty acids, chia seeds become soft and jelly-like when added to fluids or fluid-rich foods, making them safe and easy to digest. All seeds are great for the gut, and parents find chia easy to use in chia jam, porridge and overnight oats. Start small with little tummies though, and build up.