10 prebiotic-rich foods for your kids to boost their gut health

An ideal gut health supports overall wellness in kids. Here are tasty Indian foods that can also promote digestive health in children.

Published on: Feb 14, 2024 3:53 PM IST

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"From the creamy swirls of yogurt and refreshing sips of chaas to the comforting bites of idlis and dosas – our kitchen is a playground for happy, healthy bellies. Prebiotic-rich wonders like bananas, garlic, and whole grains lay the foundation, supporting the growth of beneficial gut bacteria. Meanwhile, probiotic powerhouses like homemade pickles, curd rice, and the ever-favourite buttermilk contribute live cultures for a flourishing gut microbiome," says Nutritionist Bhakti Arora Kapoor in her latest Instagram post, as she shares a list of prebiotic-rich foods for children.  (Freepik)

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Yoghurt: A staple in Indian cuisine, yoghurt contains live cultures such as Lactobacillus and Bifidobacterium, which are beneficial for gut health  (Pexels)

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Buttermilk: Buttermilk is a traditional Indian drink that is often consumed during meals. It can be a good source of probiotics  (Unsplash)

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Idli/Dosa: These fermented South Indian dishes are made from a batter of rice and urad dal, undergoing fermentation, making them probiotic-rich.  (Pinterest)

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Kefir: Although not traditionally Indian, kefir is a fermented dairy product that can be introduced to provide a diverse range of probiotics.  (Instagram/@alivewithnatureza)

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Fermented pickles: Certain types of pickles, like homemade pickles made through traditional fermentation methods, can contain probiotics. 

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Garlic: A flavourful addition to many Indian dishes, garlic contains prebiotic compounds that can contribute to gut health. 

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Banana: High in fibre, bananas are a good source of prebiotics that can support the growth of beneficial bacteria in the gut.  (Freepik)

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Onions: They are commonly used in Indian cooking, are rich in prebiotic fibres that support the growth of beneficial bacteria.  (Freepik)

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Whole grains: Foods like brown rice, whole wheat, and oats contain complex carbohydrates that serve as prebiotics  (Shutterstock)

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Legumes (Dals): Lentils, chickpeas, and other legumes are excellent sources of prebiotic fibres and provide a good dose of protein  (Pixabay)