How Much Fermented Foods Do My Kids Really Need?

You’ve probably heard about the benefits of fermented foods for your kiddo’s gut health. Serving foods like yogurt, sauerkraut, and kefir has been widely recommended as a great way to improve a kid's digestion and immune function. But getting them to try new foods, especially ones with a tangy, sour taste - can be tricky. 

So, how much fermented foods do kids actually need to reap the gut health benefits? Let’s break it down.

The Benefits of Fermented Foods

Before diving into how much is recommended, it’s important to understand how fermented foods work and their benefits.

Fermentation occurs when natural sugars in food are broken down by bacteria or yeast, creating beneficial probiotics. However, fermented foods offer more than just probiotics - they also provide prebiotic fiber and powerful antioxidants.

• Probioticsare naturally present in fermented foods that haven’t been heated, pasteurized, or exposed to high acidity. However, some fermented foods have live probiotics added back in to support digestion and immune health (1).

• The prebiotic fiber found in many fermented foods is undigestible, bypassing normal digestive breakdown to eventually get fermented in the large intestine to form short-chain fatty acids (SCFAs). These SCFAs improve digestion, reduce inflammation, and strengthen the immune system (2). 

• Natural antioxidants are amplified during the fermentation process which is protective againstmost age- and diet-related chronic diseases (4). 

The combined effect benefits the environment of bacteria in your kiddo’s gut - their microbiome. A healthy microbiome is linked to neurological, immune, skin, and digestive health (3). 

How Much Fermented Food is Recommended?

Although the benefits are clear, the recommended serving size for kids isn’t as simple.

Unlike protein, fiber, vitamins, or minerals, The Food and Nutrition Board has not set a daily recommended value (DRI) for fermented foods (1). Plus, research studying the benefits of fermented foods on kids has varying serving sizes and age groups.

For example, one study showed improved bowel movements and immunity with ¼ cup of probiotic yogurt daily (5) while another showed a slightly lower risk of infection for kids who drank roughly 1 cup of fermented milk daily (6). However, one common finding across research studies is the importance of consuming at least one serving of fermented foods per day (5,6,7).

Given the lack of simplified guidelines, it’s best to start with one small serving of fermented food and gradually increase the frequency until served daily.

Best Fermented Foods for Kids

Fermented foods are fairly bitter and have a naturally sour taste which makes them difficult to incorporate into a kid’s diet. Here are some kid-friendly ways to boost your little one’s intake of fermented foods:

• Sauerkraut: Layer onto sandwiches, mix into quesadillas, or stir into soups

• Yogurt: Make a yogurt parfait, use as a dip for fruit, blend into smoothies, or freeze into yogurt pops or bark

• Kefir: Blend into smoothies, pour over cereal, or use as a base for oatmeal

• Miso: Stir into soups or savory casseroles, or mix into salad dressings

• Kimchi: Mix into fried rice, stir into savory dishes, or layer into sandwiches

• Sourdough Bread: Use for grilled cheese, toast with nut butter, or make french toast

• Kombucha: Mix with juice for a fizzy drink, freeze into popsicles, or use as a base for smoothies

• Fermented Vegetables:Toss into pasta salads, mix into savory casseroles, or serve as a side with meals.

Summary

Fermented foods have probiotics, prebiotic fiber, and antioxidants that support gut health, digestion, and immunity. While there’s no official daily recommendation for kids, the best approach is to start with small amounts and gradually increase to a daily serving.