2) Yoghurt and fermented foods
An easy way to boost your microbiome is to eat live yoghurt. Besides a fresh supply of friendly bacteria, it also contains lactose which your gut microbes ferment into short-chain fatty acids. It’s also a great allergy and eczema prevention strategy for kids: Several studies found that children who regularly eat yoghurt in their first year of life are up to 70-85% less likely to develop these conditions! However, most fruit-flavoured yoghurts are laden with shocking amounts of sugar. Instead, it’s better to choose natural, unsweetened live yoghurt and throw in some fresh fruit, berries, and drizzle of maple syrup.
Another great way of increasing the number of beneficial microbes in your gut is to consume fermented vegetables like pickles, sauerkraut, and kimchi, and fermented drinks like kefir and kombucha – they contain about a billion friendly bacteria per gram.
3) Healthy fats
“Fat is bad for you, and eating fat will make you fat” – this is one of the worst and most harmful ideas in the history of nutrition science. In fact, fats are essential to the functioning of your body, and certain kinds of fat are extremely healthy for you.
The two healthiest ones are called monounsaturated fat (MUFA, found in olive oil, avocados, and most nuts) and Omega-3 (fish, seafood, and meat/dairy from grass-fed animals). Both MUFA and Omega-3 fats are highly anti-inflammatory, boost your brain health, and stimulate the growth of friendly bacteria in your gut. And again, studies show that children who regularly eat these foods are much less likely to develop asthma, eczema, and allergies.
There are many more things you can do to improve your baby’s chances of lifelong good health, but it turns out that the best place to start is with home cooking and real food! Healthy eating doesn’t have to be complicated. It’s about getting back to basics and choosing a variety of unprocessed, simple foods that nourish your body as well as your friendly bacteria.
Michelle Henning is a Nutrition Educator, writer, and graduate of the Irish Institute of Nutrition & Health. Her articles have been featured in WIRED Magazine, Pathways to Family Wellness, BabyCenter, and many other outlets. Together with her husband Dr. Victor Henning, she is the author of “Grow Healthy Babies“. Written by lifelong allergy sufferers who wanted their own children to grow up healthy, “Grow Healthy Babies” is a practical, science-based guide for expecting parents on preventing chronic diseases including asthma, eczema, and allergies.
