On those really busy days — the ones where I'm still wearing my running clothes from the morning and have mediated many sibling squabbles throughout the afternoon — I often find myself thinking, "Is it really going to make a difference what I give them for dinner?!"
In those moments, I'm part grateful that I have nutrition as a tool we can use to our advantage, but also part wishing that a quick 8-minute pizza in the oven would just do the trick.
But the food we feed our children really does make a difference. We've touched on using food as a tool before, and how Ultra-Processed Foods (UPF) can wreak havoc in the bodies and minds of our little people — especially our neurodivergent kids. To understand why, we need to look at what we're actually feeding: their microbiome.
A Healthy Gut Leads to a Healthy Mind
If you've ever had a "gut feeling" about something, you've experienced the gut-brain axis in action. This is a "two-way highway" running between our gut and our brains, connected by the vagus nerve, the immune system, and a vast network of chemical messengers.
A healthy gut can lead to better mood regulation, decreased anxiety, and a stronger immune system. In fact, our gut is often referred to as our 'second brain' because 90% of our serotonin (the "calm and happy" hormone) and a significant amount of our dopamine is made there. These neurotransmitters are responsible for mood, sleep, motivation, and even executive functioning — things all our neurodiverse kids need extra support with.
Signs Your Child's Gut May Need Support
When the gut microbiome is out of balance (a state called dysbiosis), it can show up in ways we might not expect:
- Frequent tummy aches — especially around transitions or stressful events.
- Irregular digestion — constipation, loose stools, or both alternating.
- Mood swings — sudden emotional shifts that seem disconnected from what's actually happening.
- Sensory & food rigidity — extreme pickiness that goes beyond typical "fussy eating."
How to Create a Healthier Microbiome: Gentle Shifts
You don't have to change everything at once. Nourishing the brain isn't just about what happens above the neck; sometimes the most powerful changes start in the belly.
- Focus on Variety: The microbiome thrives on diversity. Try to expose your kids to a wide variety of plant-based foods each week. Even if they don't always eat it, getting them involved in the chopping and cooking increases the chances that they eventually will.
- Swap Refined for Complex: Where possible, move away from UPF. Try swapping grocery store bread for sourdough, or oven chips for sweet potato wedges. Even small swaps reduce the additives that can disrupt the microbiome balance.
- Fibre & Fermented Foods: Include a colourful mix of fruits and veg, and maybe experiment with tiny amounts of yoghurt or kefir. Smoothies are a massive win in our family — it's the best way to sneak in hidden veggies or a bit of kefir!
- Prioritise Connection: Nutrition is vital, but a sense of calm has a massive impact on how we digest. Eating together as a family creates a safe space for our children to share their "highs and lows," which is just as important for their brain health as the food on the plate.
I'll be honest: my kids aren't exactly eating sauerkraut with enthusiasm. One of them licked it once, made a face, and asked for a biscuit!
The point isn't perfection; it's about gently expanding what's possible. Whether it's a "purple milkshake" (kefir smoothie) or a new veggie on the tray, we are slowly building a stronger foundation for their growing brains — one tiny taste at a time.