Natural Probiotics For Good Gut Health In Kids (Recipes Included)

Good bacteria help with digestion, absorbing nutrients and fighting harmful germs. Our body needs probiotics to stay healthy. Try these natural probiotic rich recipes to heal your gut.

When one says bacteria, we instantly get a picture of something bad but not all bacteria are bad. In fact, one needs the ‘good’ kind to stay healthy.

Good bacteria help with digestion, absorbing nutrients and fighting harmful germs. Food that contains these good bacteria are known as probiotics. Probiotics encourage gut health and a healthy gut is a healthy body!

So – are probiotics good for children? Yes! Probiotics are a child’s best friend and must be included in their diet.


They help in:

  • Digestion. 
  • Preventing constipation, colic and acid reflux. 
  • Preventing eczema and allergies.
  • Countering fatigue, headaches, poor memory

As a food consultant, I would recommend giving children probiotics naturally occurring in food. Some common probiotic foods are – curd, yoghurt, cottage cheese, fermented foods such as buttermilk, sourdough bread, cheese, kefir and sauerkraut.


I’m sharing 3 simple recipes with you that are rich in probiotics and extremly gut-healthy.


Yoghurt Smoothie




  • 1 Cup Yoghurt/ Curd
  • ½ Banana
  • 1 Tsp Date syrup/ Maple syrup
  • Few Berries of your choice


  • Blend everything to form a yummy and healthy smoothie. Customize with your favourite fruits.

Pickled Veggies



  • 1/2 Beetroot
  • 1/2 Carrot
  • 1/2 Cucumber
  • 1/2 Onion
  • Lemon/Vinegar
  • Olive Oil
  • Sea Salt


  • Slice ½ of beetroot, carrot, cucumber and onion each. (Not too thin, you want them crunchy!)
  • Pack them in a glass mason jar
  • Add sea salt
  • Mix in a few drops of lemon/ vinegar
  • Add 1 tsp olive oil
  • Leave it overnight in the refrigerator 
  • Watch your kids enjoy yummy, pickled veggies with their meals!

Homemade Sauerkraut


Yes! Sauerkraut for children – and they will love it.


  • Cabbage
  • Sea Salt


  • Pack thinly sliced cabbage in a mason jar
  • Add sea salt
  • The cabbage will release its own juices and create a brine liquid
  • Leave this in the refrigerator for 3-4 days
  • Enjoy homemade sauerkraut in burgers, salad, sandwiches etc.

Try these easy recipes and tips to include probiotics in the children’s diet for a healthy gut and body!


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