How Food Shapes Our Gut (and Why I’m Raising Microbiome-Loving Kids)

As a functional medicine practitioner (and mom of two young kids) in Singapore, I’ve come to see the gut as the quiet powerhouse behind so much of our health. It’s where we digest and absorb nutrients, where 70-80% of our immune system lives, and it even talks to our brain. The microbes that live there thrive or struggle depending on what we eat.

I knew this, but also really experienced this in my own children. My older child struggled with allergic rhinitis and both of them had eczema from an early age. I initially treated it the conventional way with steroid creams, sprays, and medication. This kept symptoms at bay, but they soon recurred once the medication was stopped. We even saw specialists who recommended adenoid surgery for my daughter's allergic rhinitis. I was really hesitant on surgery for my daughter who was one and a half at the time, and so I started to really focus on the gut. There is a saying in functional medicine: Genetics loads the gun, but environment pulls the trigger.

We made a few simple but powerful shifts in our diet: cutting back on ultra-processed snacks, adding more fiber (hidden veggies, oats, beans, chia), and introducing fermented foods slowly—yogurt, miso, tempeh, and are now working on pickled veggies.

Within a few months, their skin was calmer, their digestion and bowel movements more regular, and my daughter's chronic runny nose went away!

As a practitioner, I see this pattern all the time. A dysregulated microbiome doesn’t just show up as bloating, stomach discomfort, constipation, or diarrhoea. It can manifest as skin issues, frequent infections, anxiety, fatigue, or even poor sleep. And food is one of the most powerful tools we have to restore balance.

Here’s what we focus on at home:

• Diversity is key: I aim for 20–30 different plant-based foods a week. It sounds like a lot, but it adds up when you count grains, herbs, spices, nuts, and seeds!

• Fermented foods: Just a spoonful of kimchi or kefir can go a long way.

• Realistic balance: We still enjoy treats (my daughter loves ice cream), but our foundation is strong.

  
  

Eating to nourish the gut microbiome doesn't mean perfection. I know first-hand how picky children can be with their food. However, small, consistent choices that support our long-term health from the inside out make a big difference.

Our gut is where true health begins, and it’s never too early (or too late) to start nurturing it.