5 Nutrients That Power Both Gut Health and Immunity in Kids

When it comes to keeping kids healthy, gut health and immune health go hand in hand. In fact,over 70% of the immune system lives in the gut. That means the foods and nutrients that support digestion are often the same ones that help your kiddo fight off germs, stay healthy, and recover faster when sick.

Here arefive key nutrients that support both gut health and immunity in kids, plus where to find them in real food.

1. Prebiotic Fiber

Prebiotics are a type of fiber that nourishes beneficial gut bacteria. A well-fed microbiome helps support immune cells, improves gut barrier function, and produces compounds that reduce inflammation.

What foods contain prebiotic fiber? 

• Bananas

• Oats

• Onions, garlic, leeks

• Chicory root (found inGrowing Up Prebiotics)

• HMOs (found in breast milk orBeginbaby Prebiotic + Probiotics)

2. Zinc

Zinc plays a key role in developing and activating immune cells and helps maintain the gut lining. Low zinc is associated with increased infections and slower recovery.

What foods contain Zinc?

• Beans and lentils

• Pumpkin seeds

• Whole grains

• Eggs

• Chicken and beef

3. Vitamin D

Vitamin D strengthens innate immunity (the body’s first line of defense) and helps regulate the immune response to avoid overreactions. It also plays a role in maintaining a diverse gut microbiome.

What foods contain Vitamin D? 

• Fatty fish (like salmon)

• Fortified milk or plant-based milk

• Egg yolks

• Sun exposure (but supplementation is often needed for kids)

4. Omega-3 Fatty Acids

Omega-3s help keep inflammation in check, support gut lining health, and aid in producing anti-inflammatory immune cells.

What foods contain Omega-3 Fatty Acids? 

• Salmon, sardines, and mackerel

• Walnuts

• Chia seeds and flaxseeds

• Omega-3 fortified eggs

5. Vitamin C

Vitamin C is known for boosting immunity, but it also plays a critical role in collagen production, which helps maintain a healthy gut lining. It’s also a powerful antioxidant that protects both the gut and immune system.

What foods contain Vitamin C? 

• Berries

• Kiwi

• Bell peppers

• Oranges and citrus fruits

• Broccoli

Summary

Supporting your kid’s gut health helps power their immune system too. Prebiotic fiber, zinc, vitamin D, omega-3s, and vitamin C are key nutrients that play double duty for both gut and immune support.