Did you know that 90% of serotonin, an essential neurotransmitter for mood and attention, is made in the gut? This connection between the gut and brain explains why digestive health plays a crucial role in a child’s emotions, behavior, and even their ability to focus. That’s why it’s important that we eat foods that support gut health and enhance gut-brain communication while also reducing triggers that impact digestion and overall well-being.
The good news is that small changes can make a big difference. Even the pickiest eaters can make progress when their nervous system is supported and their gut is given the right nutrients to thrive. Let's dive deeper into how gut health influences behavior, focus, and emotional regulation, and explore simple, effective ways to nourish your child’s digestive system.
Leaky Gut and Food Sensitivities
Meltdowns, attention struggles, and picky eating are not just random. They are often connected to gut health. When the gut is inflamed, it can affect mood, attention, and sensory processing. That means your child’s behavior may be directly linked to what is happening in their digestive system.
I am all about practical solutions, and understanding the gut-brain connection is key. In fact, 90% of serotonin, which is an essential neurotransmitter for mood and attention, is made in the gut. When serotonin levels are low due to gut inflammation, it can show up as anxiety, mood swings, or hyperactivity.
Nowadays, with so many inflammatory triggers in our environment, it's no wonder our kids are struggling. With the right diet and lifestyle changes, you can help support your child’s brain so they can be more attentive and regulated. You may have heard of something called “leaky gut” which happens when the gut lining becomes compromised, allowing proteins from food to leak into the bloodstream. That triggers inflammation, which affects the brain.
When the gut is struggling, food sensitivities often follow, making picky eating even more challenging. There are many reasons why the gut can become leaky, from poor diet to stress to toxins, but I think we also need to focus on what we can do to help.
Impact of Gut Health on Behavior and Picky Eating
Whole-body inflammation and brain inflammation are definitely concerning. What I can tell you from doing over 10,000 brain maps is that kids' brains today are looking more inflamed than ever, even more than adults which should not be the case at all. When parents come to me, see their child’s brain map, and start to panic, I remind them that there are always things we can do to support healing. Some signs of an unhealthy gut include bowel issues and bloating, which should never be considered normal for adults or kids.
I recently worked with two families facing extreme constipation. One child had not had a bowel movement in 30 days and was also struggling with anxiety and other challenges. The other person experienced severe anxiety and OCD. Both began using our Calm PEMF and magnesium, which helped regulate their digestion and calm their nervous systems.
This shift allowed them to make dietary changes that led to real improvements in behavior and overall well-being. When the nervous system is dysregulated, gut health suffers, and the reverse is also true. Gut issues do not just show up as digestive problems. They can contribute to ear infections, eczema, attention struggles, meltdowns, sensory issues, and anxiety.
Since neurotransmitters are created in the gut, an inflamed or leaky gut can directly impact emotions, behavior, and focus. The good news is that these struggles are not something you have to accept. There are real steps you can take to improve gut health, and many great practitioners worldwide can help guide you. Functional medicine continues to grow because more people, including children, are struggling with these issues.
When I started in this field 30 years ago, very few practitioners focused on these connections, but the good news is that awareness is improving. One of the biggest links I see is between gut health and picky eating. At least half, if not 70% to 80%, of the families I work with have children who are picky eaters. Personally, I do not believe in forcing kids to eat, but it is important to find ways to increase their nutrient intake. Sensory issues and food aversions often stem from gut inflammation, which affects how the brain processes sensory input and can make certain textures feel overwhelming. An inflamed gut also makes the nervous system more reactive, making it harder for children to tolerate new or challenging foods.
Over time, this can create a cycle where kids avoid certain foods, further limiting their nutrient intake and worsening gut health. Inflammation can also drive cravings for processed, low-quality foods like Hot Pockets, Lunchables, hot dogs, and chicken nuggets. This is not about blame but about awareness. Bad bacteria in the gut fuel these cravings, and I often see kids with food allergies craving the very foods that trigger issues for them.
The good news is that by improving gut bacteria, we can reduce these cravings, ease sensory-related food challenges, and support better regulation, focus, and emotional stability. Another major factor in picky eating is low stomach acid. If your child refuses foods like meats or vegetables, it may be because their digestive system struggles to break them down. Low levels of digestive enzymes and stomach acid make these foods harder to digest, which can lead to discomfort and avoidance.
This is why I give my own kids digestive enzymes daily–not because they are picky eaters, but to help them absorb more nutrients and support healthy digestion. Addressing these gut health factors can make a real difference in picky eating and overall well-being.
Practical Solutions for Improving Gut Health
Supporting gut health and improving behavioral regulation starts with simple but powerful changes. The first step is incorporating more probiotic and prebiotic foods into the diet. Foods like garlic, bananas, onions, kefir, and yogurt help nourish beneficial gut bacteria, while fermented foods such as sauerkraut or quick-pickled onions can be easy additions.
Many kids tolerate these foods well when introduced in creative ways, and for extra support, a high-quality probiotic supplement can further strengthen the gut. Reducing processed foods, which feed harmful gut bacteria and contribute to inflammation, is equally important. Many parents worry about making this change, but with so many better-quality packaged options available today, it’s easier than ever to find healthier alternatives.
Encouraging whole, nutrient-dense meals helps break the cycle of cravings for foods which can disrupt gut balance and worsen sensory sensitivities. Another key factor is increasing healthy fats and proteins, which help stabilize blood sugar, support neurotransmitter function, and promote gut health. Hydration also plays a vital role in digestion and overall well-being. These changes can be some of the easiest to implement, yet they make a significant difference in mood and focus.
On the other hand, reducing dairy and gluten can be more challenging, but these inflammatory foods often contribute to dysregulation. Many families find success by gradually introducing healthier alternatives, such as sheep’s milk products, which are less processed and easier to digest. Adding magnesium and omega-3s provides crucial support for gut and brain function.
Magnesium is one of the most essential nutrients for the body, while omega-3s are known to aid in mood, focus, and digestion. When combined with dietary changes, these nutrients help create a foundation for better emotional regulation and overall well-being. With small, consistent shifts, parents can make a lasting impact on their child’s health and behavior.
Best Foods for Gut Health
It may be quite challenging for parents to choose and incorporate foods for their child's gut health, but the best foods for gut health are often ones that kids don’t mind eating, making it easier to weave them into daily meals. Berries are an excellent choice, packed with nutrients and easy to include in yogurt, smoothies, or lunch boxes. Frozen berries are just as nutritious as fresh ones and offer a budget-friendly option. Avocados are another gut-friendly superfood that can be blended into smoothies or eaten on their own. Grass-fed meats provide better nutritional benefits, while bone broth is a powerhouse for gut healing.
Making homemade bone broth using leftover bones, celery, carrots, onions, fennel, garlic, and parsley is a cost-effective way to support digestion and overall health. Other great options include almonds and fermented foods, both of which help maintain a healthy gut microbiome.
Even children with sensory challenges or conditions like PANS and PANDAS can become more open to these foods as their nervous systems regulate. Parents who focus on calming the nervous system often notice a positive change in their child’s willingness to try new foods, leading to better nutrient intake and overall well-being.
Brain mapping reveals how gut health directly affects brain function and behavior, reinforcing the importance of a balanced diet. Small changes, introduced gradually, can make a significant impact over time. For extremely picky eaters, the key is to start slow and be patient. Once regulation improves, expanding the diet becomes much more manageable, allowing children to benefit from a more diverse range of gut-supporting foods.
Not sure where to start? We'll help you find the right solution tailored to your needs. Visit https://drroseann.com/help/ today and take our FREE Brain and Behavior Solutions Matcher.
Unlock your child’s potential in just one week! Check out our Quick Calm: https://drroseann.com/quickcalm/
Links and Resources:
➡️ Join our FREE Natural Parenting Community to receive science-backed resources for your child and family. Join here.
➡️ Get help from Dr. Roseann and her team. Apply here.
➡️ “Is it ADHD or something else?” Take the quiz.
