Best Prebiotics For Kids (2024)

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If you are looking for the best prebiotics for kids, you have come to the right place! In this post you can learn about why prebiotics are important and beneficial to supporting a healthy gut microbiome. You will find a helpful breakdown of my top picks for pre and probiotics for kids, along with pros and cons, price comparison, and key ingredients! Keep reading to learn if prebiotics might be the right fit for your child, the role they play in supporting healthy children, and which brands to buy.

Our Methodology And A Disclaimer

As a board certified health coach and certified nutritionist, I support supplements that are rooted in science and are evidence-based. The FDA does not review dietary supplements for safety and effectiveness before they go to market, so I prioritize products that are third-party tested and certified by one of three independent third-party certifiers (USP, NSF, or ConsumerLab.com). This post has also been medically reviewed and fact checked by Christina Badaracco, MPH, RDN, LDN (see my about page for more info about Christina).

Though I may receive a commission (at no extra expense to you) if you purchase through some of the affiliate links provided, I only recommend products I’ve researched, evaluated, consulted experts on, and would feel comfortable giving to my own two children. As always, I only share products that are the highest quality and that can help you and your family the most. By purchasing any of these products from the links below, you help keep this blog running, so thanks for your support!

The information shared in this post is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay in seeking professional medical advice because of something you read here and always consult with your doctor to determine the proper administration and recommended dosage of supplements for your child.

The Gut Microbiome

The gut microbiome consists of the genetic material of the ecosystem of microbes that reside in the digestive tract – including the stomach, small intestines, and large intestines. The microbiota consists of trillions of live microorganisms such as bacteria, fungi, and parasites. These microbes may float around or attach to the gut lining, and can play a critical role in regulating the function and health of the host. The relationships are often symbiotic and can be beneficial to both the human and microorganism.

One of their most important roles is to support digestive function. They break down some components of food and can use them to produce beneficial nutrients for the body. This complex microbial ecosystem also plays a key role in functions of the immune system, cognition, respiration, the heart, and other areas

It’s important to maintain a proper balance within the gut microbiota for optimal health. Many factors can impact this balance, such as lack of certain foods or nutrient diversity, chronic stress, and antibiotic usage. The imbalance can lead to the bad microbes taking over, causing more susceptibility to illness, improper digestion, malabsorption of nutrients, and bowel issues.

What Are Prebiotics?

Prebiotics are a special type of substance in our diets that cannot be digested by the body but still impart health benefits (e.g. certain plant fibers) (source). Instead, the fibers or other substances serve as food for our gut bacteria, allowing them to grow and flourish within the gastrointestinal (GI) tract.

Supporting the “good guys” can help maintain or bring the gut back to proper balance so that the body can function effectively. While some people can naturally get all the fiber and other prebiotics needed through their diet, others may benefit from changing their diets and/or adding prebiotic dietary supplements! Gut health is so important for everyone, but young children are often overlooked.

How Are Prebiotics Different From Probiotics?

Probiotics are the live cultures of beneficial bacteria that serve to boost populations in the gut. Some people can benefit from supplementing with probiotics while others already have a proper balance of this bacteria in their GI tract through a diverse and healthy diet (among other genetic and lifestyle factors). Prebiotics are not to be confused as another type of live bacteria—rather, they are simply food for the “good guys” in the gut. (Source).

Why Do We Need Both?

Our body relies on beneficial bacteria, as they play a critical role in our digestion, immunity, and more. While it can be helpful to boost the body’s population with the use of probiotics, they also need prebiotics in order to survive. If you or your child does not naturally get a lot of fiber in your diet, it may help to take a prebiotic supplement. Just as you require healthy food, so do these strains of bacteria! We need both in order to maintain a healthy, balanced gut.

How Do I Know If My Child Needs A Prebiotic Supplement? 

It is best to chat with your child’s pediatrician before beginning your little one on a prebiotic supplement, but there are a few obvious indicators. If your kid is a picky or selective eater, they are likely not consuming enough fiber on their own. Additionally, if your child has had to take a course of antibiotics, adding both prebiotics and probiotics could help to successfully repopulate healthy bacteria into their gut.

Other signs your child needs prebiotics include digestive issues, irregularity with bowel movements, and complaints about stomach aches. Your child should have well-formed stools on a daily basis, 1–3 times per day (source). There should not be any straining or discomfort when they go potty, and stool should be soft and smooth. Again, talk with your pediatrician, specialist, and/or registered dietitian nutritionist (RDN) about these indications so you can determine whether a supplement is appropriate and if so, the optimal composition and dosage.

Ingredients To Look For In Prebiotics For Kids

It’s best to find a simple prebiotic with minimal ingredients, preferably organic, and no artificial ingredients (or minimal additives). I love that Begin Health has just 2 ingredients – chicory root and human milk oligosaccharide. Each prebiotic supplement may use different prebiotics – for example, Begin Health uses HMOs, but Hiya uses larch tree fiber.

In addition to the actual prebiotic fiber, you want to look for other organic or non-GMO ingredients. The addition of fruits for natural flavor and coloring is great for gummies! To help correct other potential deficiencies, you can look for supplements with added vitamins and minerals such as vitamin D and vitamin C. Note: If your child has irritable bowel syndrome, you may want to consult your child’s pediatrician to figure out which prebiotic may work best.

Ingredients To Avoid 

Avoid prebiotics that contain artificial sweeteners and added natural sugar. It really is unnecessary for a prebiotic, which can simply be just fiber alone in powder form! In addition, try to avoid artificial flavors and coloring, along with unnecessary filler ingredients. Begin Health and Hiya offer the best choices for a safe ingredient list, where you’ll also avoid most concerns for food allergies.

Best Prebiotics For Kids

What Are Good Food Sources Of Prebiotics For Kids?

In addition to supplementing, there are also foods containing prebiotics that can be added to your child’s diet. The top 5 prebiotic-containing foods include onions, garlic, Jerusalem artichoke, dandelion greens, and leeks (source). These have the highest amount of prebiotic fibers within them. However, other prebiotic foods may be more kid-friendly, such as bananas (ideally slightly green), potatoes, kiwi, oats, chicory root, and asparagus. You can allow potatoes to cool first to form resistant starch (which is not digested and can instead be broken down by bacteria) and then they can be reheated (source).

Do Prebiotics Have Side Effects?

Side effects of prebiotics should not impact your child long term. Your child may initially experience some common issues such as mild abdominal pain from gas and bloating during the first week. This is normal when introducing new fiber supplements for toddlers and adults alike (source). You may want to talk to your pediatrician about starting with a lower dose and increase a little bit every few days. This will minimize any potential problematic symptoms and help your child’s gut adjust to the additional fiber.

Who Should Not Take Prebiotics?

Prebiotics are not recommended for those with health conditions such as small intestinal bacterial overgrowth (SIBO) or other immuno-deficiencies. In these cases, the use of both probiotics and prebiotics will not have the same beneficial effects and may instead exacerbate the symptoms. It is always a good idea to consult with a professional for any medical advice.

FAQs

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Final Thoughts

I hope you found this post to be a helpful tool for deciding if prebiotics are a good fit for your child. Overall, prebiotics in supplement form can be very beneficial for increasing a child’s fiber intake and supporting a healthy gut. It’s important to understand what they contain and how they can be consumed to optimize their effectiveness.

I find that Begin Health offers the best prebiotic supplements on the market with their tasteless and textureless powder! You can conveniently add it to just about anything! If you are looking to have the added benefits of probiotic supplements, I’d recommend combining Begin Health with Hiya as it is one of the best probiotic supplements for kids while also containing a little bit of prebiotic fiber.

Whatever direction you go, I hope you are able to find comfort for your little one’s tummy, with regular bowel movements, better digestion, and proper nutrient absorption!