How to Build a Gut-Friendly Lunchbox (Without Making Everything From Scratch)

Packing lunchboxes day in and day out is quite possibly one of the most demanding parenting tasks. Anyone who’s done it knows it can be tricky to balance what your kids will actually eat while prioritizing foods that will keep them fueled for the rest of the day. But, like all hard things, it can be done!

When building a lunchbox, focus on including foods from different food groups including protein, carbohydrates, fruits and vegetables. This helps ensure your kiddo eats a variety of foods midday as well as has foods available that will keep them full and energized throughout the afternoon. 

Use the tips below to build a nourishing, gut-friendly lunchbox -- without having to make everything from scratch!

Fiber, fiber, fiber

Fiber has long been synonymous with gut health and for good reason! Eating enough fiber daily keeps digestion in tip top shape for your kiddo. Add fiber to the lunchbox by choosing a variety of foods such as fruit, vegetables, whole grains, nuts, seeds and beans. Keep things easy by including prepared foods such as dried fruit, whole grain snack bars, trail mix or crunchy chickpeas. 

Add in probiotics 

Many kiddos enjoy yogurt or yogurt-based foods which can add both protein and probiotics to their lunch. The protein will help keep them full and the probiotics give their gut a midday boost. You can add variety by serving yogurt in different forms -- a cup, a pouch or even try a drinkable yogurt! Be sure to add ice packs to keep everything at a safe temperature. 

Watch added sugars

As a general rule, it’s beneficial for your kiddo’s gut health to watch out for added sugars in packaged foods. While there’s no need to fear sugar, there can certainly be too much of a sweet thing. Be sure to read labels and keep the added sugars to a minimum.

Choose water or milk to drink

When it comes to hydration, keep it simple with plain water or milk over drinks containing added sugars. Not only do these beverages help keep your kiddo hydrated, they encourage fiber to move through the digestive tract. For a little boost of fiber, you could addGrowing Up Prebiotics to their water bottle. 

Summary

Build a gut-friendly lunchbox by incorporating a variety of different food groups such as fruits, vegetables, whole grains, nuts and seeds. By including a mix of fiber, probiotics and watching added sugars, you can ensure your kiddo is fueled for the rest of the day.