Gut Irritants: What to Reduce or Avoid

While fibre and complex carbohydrates are generally a good thing some children with digestive problems such as Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), and celiac disease might actually benefit from a type of ‘elimination’ diet called a Specific Carbohydrate Diet (SCD) that removes complex carbohydrates which may serve as a food source for the wrong kind of organisms in the gut microbiome where imbalance may be occuring.

It is worth considering if you child has these kinds of symptoms:

• Chronic diarrhoea or constipation
• Bloating or excessive gas
• Abdominal pain or cramping
• Frequent nausea
• Foul-smelling or floating stools
• Undigested food in stool
• Urgency or incontinence
• Mucus in stool

This has been shown to help symptoms of malabsorption or gut inflammation such as unexplained weight loss, fatigue or weakness, anaemia or low iron levels, vitamin deficiencies despite supplementation or poor growth. Also, a Specific Carbohydrate Diet may help symptoms of:

◦ Brain fog (difficulty concentrating, poor memory)
◦ Irritability or mood swings
◦ Low frustration tolerance
◦ Anxiety or panic
◦ Depression or low mood
◦ Lack of motivation or apathy
◦ Sleep disturbances (difficulty falling or staying asleep)
◦ Speech Delay
◦ Hyperactivity
◦ Impulsivity
◦ Difficulty sitting still or focusing (ADHD-like symptoms)
◦ Oppositional or defiant behaviour
◦ Aggressive outbursts or tantrums
◦ Obsessive or repetitive behaviours
◦ Social withdrawal or lack of engagement
◦ Sensory sensitivities (to sounds, textures, lights, etc.)

If your child is ticking several of these boxes it may well be worth experimenting with a trial period of a Specific Carbohydrate Diet. The reason for certain foods being ‘Allowed’ and ‘prohibited’ relates to how complex they are, either providing a simple sugar such as amylose, glucose or fructose compared to a complex carbohydrate such as amylopectin, found in some beans, chickpeas, potatoes and corn.

Allowed Foods: (organic foods whenever possible)	Prohibited Foods:
Honey (raw honey is best)	Wheat
Fruit	All grains (even “gluten-free” are prohibited)
Vegetables (fresh or frozen – not canned)	Rice
Tomatoes and tomato sauces	Corn/corn Syrup/cornstarch
Nuts and nut butters (preferably Soaked/Sprouted/Dehydrated)	Tapioca
Coconut	Potatoes
Eggs (free-range is best)	Oats
Chicken & meat (grassfed is best)	Most dairy
Fish (not farmed)	Most beans*
Ghee (clarified butter)	Chocolate
Fermented Raw Dairy (such as Yogurt and Kefir. A2 milk is preferred.)	Peanuts (due to aflatoxin mold)
	Canned Foods (but, canned tuna allowed in moderation)
	Sugar/Brown Sugar/Molasses/Evaporated Cane Juice
	Maple Syrup
	Artificial Sweeteners
	Artificial Food Dyes and Preservatives
	Annatto (natural yellow food dye E160b – may trigger ADHD symptoms)
	Soybeans/soya milk/tempeh
	*Some children can tolerate soaked lentils, navy beans, kidney beans and black beans.

There’s a couple of really good books to help you follow a Specific Carbohydrate Diet including the Brain Food Cookbook by Dr Angela Taylor and Breaking the Vicious Cycle by Elaine Gottschall.

This is not a diet for life but rather a way to ‘reset’ healthy digestion, worth exploring if your child has unexplained digestion and potentially related cognitive and behavioural problems as shown above.

How to Implement Change

Today’s Challenge: Read this Report in your library: Digestive Irritants to Avoid

📌 Next email: The Gut-Brain reaction: Finding your child’s food intolerance’s

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Modern Wheat: The Silent Trigger for Gut and Brain Troubles?

An extremely common gut irritant is wheat, or more specifically gliadin, the name for wheat gluten, found in modern wheat. It triggers the release of zonulin in the digestive tract which makes the
digestive wall more permeable, allowing complex proteins through, which can trigger an inflammatory reaction.

In that sense wheat may not be so great for any of us, but only a small percentage of people react. Also, many less react to ancient, genetically simpler forms of wheat. Part of the problem may be that modern wheat and wheat products have been substantially changed.

Some researchers have also found that when modern wheat is digested, it produces substances called gluteomorphins—small protein fragments that can affect the brain in ways that make wheat particularly hard to resist. The presence of gluteomorphins in the body has been linked to behavioural and emotional changes in some children, suggesting that modern wheat might be more than just a food—it can actually act like a stimulant for repeated cravings.

The effect of these gluteomorphins, created when you digest modern wheat, is that you want more. Wheat literally becomes addictive. Combined with the sugar load created by yeast-activated bakery products, and the subsequent blood sugar low, which stimulates appetite, modern wheat is literally an appetite stimulant, making you want to eat more. This is great for sales but bad for health.
There’s a good book, Wheat Belly by William Davis, which makes the argument as to why our modern day obsession with wheat is driving abdominal weight gain, although he fails to differentiate between the effects of modern wheat and ancient wheat such as khorosan.

When a child starts to gain abdominal fat, known as visceral fat, it triggers, or is part of, the body’s inflammatory response mechanism. This in turn, makes them both more likely to become
intolerant or allergic, and to develop inflammatory symptoms, the classics being headaches, eczema or dermatitis, asthma, irritable bowel diseases such as Crohn’s and ulcerative colitis, rhinitis, arthritis and just about any other ‘itis’.

While the general view is that ‘gluten’ is the culprit this simplistic opinion doesn’t take into account a series of experiments carried out on an ancient khorasan wheat sold in the US as Kamut and used in Italy to make the best pasta. Technically it does contain gluten proteins and, as such, should promote inflammation. However, it doesn’t. In numerous studies it does the opposite.
A randomised double-blind study was published on people with irritable bowel syndrome (IBS), carried out by researchers at the University of Florence in Italy. The participants were given foods (bread, pasta, biscuits, and crackers) made from either modern wheat or Kamut wheat. They didn’t know what kind of food they were eating. During the modern wheat weeks, they had no improvement and continued to suffer from abdominal pain, bloating, tiredness and irregular and unhealthy bowel movements. However, when they were unknowingly eating khorosan wheat, everything improved. They reported significantly less bloating, abdominal pain, irregularity and tiredness, with a much higher overall measure of quality of life.

Also convincingly, markers of inflammation in the blood, known as pro-inflammatory cytokines which are usually raised in people with IBS, all reduced. This is exactly the opposite of what one would expect with conventional wheat, high in gluten proteins. This effect as seen in blood markers has been found in every human trial using Kamut khorosan, including in people with cardiovascular disease, diabetes and fatty liver disease. No studies have been done specifically on children but they are unlikely to react differently.

How to Implement Change

Today’s Challenge: Have your child go wheat gluten-free, perhaps having oat cakes and whole rye bread, such as Scandivanian style vollkornbröd instead. If that makes a difference to how they feel, and you can get hold of some khorosan flour or bread, often sold under the Kamut brand, see how they feel on this ancient grain even though it contains gluten.

📌 Next email: Gut Irritants: What to Reduce or Avoid

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

How much fibre does your child really need?

The average daily intake of fibre in the UK and US is around 20 grams, which is less than half that of rural Africans who consume around 55g a day and suffer from few of the lower digestive diseases so common in the West. An ideal adult intake of fibre is not less than 30g a day. Children need less. A 5-year-old should get about 15g of fibre every day; a 10-yearold should get 20 grams (g) of fibre a day; a 15-year-old should get at least 25g if not 30g a day.

If they have a cup of oats, an apple and a heaped tablespoon of seeds for breakfast this will provide 15g of fibre.

A large salad containing crunchy vegetables, such as carrots, cabbage or broccoli pieces, may give them a further 15g. A meal based on beans, lentils or peas is likely to also provide 15g.

Wheat bran, an insoluble fibre that doesn’t help constipation and is added to some cereals, isn’t so good. The reason for this is that wheat bran contains high levels of phytate, which reduces the absorption of essential minerals, including zinc. Overall, it is probably best to get a mixture of fibre from oats, lentils, beans, seeds, fruits and raw or lightly cooked vegetables. Much of the fibre in vegetables is destroyed by cooking, so vegetables are best eaten crunchy.

One way to get soluble fibres is to have a tablespoon of chia seeds a day. Another is to eat whole oat products. You can further up your soluble fibre intake by adding a teaspoon of oat bran to cereal. Soluble fibres are also in vegetables, although somewhat destroyed by heat and hence prolonged cooking. They behave quite differently to, for example, wheat fibre.

In summary, give your child

• Wholefoods – wholegrains, lentils, beans, nuts, seeds, fresh fruit and vegetables.

• Avoid refined, white, processed and overcooked foods.

• Vegetables every day raw or lightly cooked

• Resistant starch rich foods – Garlic, leeks and onions, asparagus, cashew nuts, raw oats, peas, beans and lentils

• Xylitol or chicory root powder (inulin) as a sweetener

• A tablespoon of chia seeds (make sure to up your fluid intake as chia seeds are very absorbent!)

• Use whole oats, as in oat flakes and rough oatcakes

• A teaspoon or three capsules of glucomannan, with a large glass of water, before one to up to three meals a day if prone to constipation.

• Plenty of exercise

• Drink plenty of water – a cup for every year of life up to 8 cups a day.

 

📌 Next email: Modern Wheat: The Silent Trigger for Gut and Brain Troubles?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Why Fibre is More Than Just Roughage

Not all types of carbohydrate can be digested and broken down into glucose. Indigestible carbohydrate is called fibre. In recent years some kinds of starches, not previously classified as fibre, have been found to be resistant to digestion. They are the ‘resistant starches’ we spoke about in the last email.

Fibre is a natural constituent of a healthy diet high in fruits, vegetables, lentils, beans and wholegrains. Eating such a diet helps prevent constipation – and numerous diseases later in life. Contrary to the popular image of fibre as mere ‘roughage’, it can actually absorb water. As it does so, it makes faecal matter bulkier, less dense and easier to pass along the digestive tract. This decreases the amount of time food waste spends inside the body and reduces the risk of infection or cell changes due to carcinogens that are produced when some foods, particularly meat, degrade. Bulkier faecal matter also means less chance of a blockage, or constipation.

There are many different kinds of fibre, some of which are proteins, not carbohydrates. Some fibre, such as that found in oats, is called ‘soluble fibre’ and combines with sugar molecules to slow down the absorption of carbohydrates. This type therefore helps to keep blood sugar levels balanced.

Some fibre is much more water-absorbent than other types. While wheat fibre, for example, swells to ten times its original volume in water, glucomannan fibre (from the Japanese konjac plant) swells to 100 times its volume in water. It helps reduce constipation by taking a flat teaspoon (3g) stirred into a glass of water, before a meal. Highly absorbent types of fibre can help to control appetite and play a part in weight maintenance, by bulking up foods and slowing down the release of sugars.

How to Implement Change

Today’s Challenge: Watch this Film The Truth About Fibre to see how much water different forms of fibre absorb.

📌 Next email: How much fibre does your child really need?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Foods that feed their gut microbiome

Did you know that up to 0.5kg(1lb) of your child’s body weight is bacteria? The average person has about 300 different species of bacteria collectively known as our microbiome. There are also over a hundred thousand viral species, as well as fungi (yeasts) and protozoa, all collectively known as microbes. There are about as many of them as there are cells in your body. Every day your child is making quantities of bacteria and eliminating them in an equal amount in stools.

Not all these bacteria are good for you, but provided they have enough of the health-promoting bacteria, they act as their first line of defence against unfriendly bacteria and other disease- producing microbes, including viruses and fungi. A great way to boost your child’s microbiome, especially after a gut infection or a course of antibiotics, is to give them a probiotic supplement containing Lactobacillus Acidophilus and Bifidobacteria daily for a week. Whether or not these are important to have daily is debatable. Many daily probiotic shots have more than two teaspoons of sugar in them, which is not good for your child and encourages a sweet tooth.

The good bacteria make some vitamins and digest fibre, allowing them to derive more nutrients from otherwise indigestible food, and also help to promote a healthy digestive environment. It is not just the quality but also the quantity of bacteria that makes a difference to their health.

We are in fact, partly descended from bacteria. Within our body cells are organelles (or components), each with a specific function. Biologists now believe that the complex cells that make up our bodies may have developed from smaller microorganisms, such as bacteria, working together. Over time, this cooperation led to the development of the complex cells from which we are made; for example, the energy factories within our cells (called mitochondria) are derived from bacteria.

Like our fingerprints, our microbiome (the specific family of microorganisms found in our gut) is unique to each one of us and is comprised of a balance of different bacteria, some better for us than others. What exactly makes up a healthy microbiome is the subject of much research. It is different in children to adults.

Some kinds of starch or carbohydrate are difficult to digest and act as fibre. These ‘resistant’ starches also feed gut bacteria and are thus called prebiotics because they can help healthy bacteria in the gut to grow. A classic prebiotic is FOS (fructo- oligosaccharides), which you might have seen in the list of ingredients of probiotic supplements. They are included to feed the bacteria when they hit fluids in your digestive tract. Another is inulin (containing fructans), derived from chicory root. Oats contains glucans, a similar molecule. Giving your child a diet high in resistant starch is a good idea, and there are two ways to do this. The first is to eat foods that are naturally high in it.

These include:

Jerusalem artichokes	Oats, uncooked
Garlic, leeks and onions – in that order	Chicory
Asparagus	Green bananas, raw
Cashew nuts	Peas, beans and lentils

The second way to increase their intake of resistant starch is to cook a carb and cool it, then to eat it cold or reheated. Oats naturally have ten times more resistant starch raw than cooked, but if you make porridge and cool it, you recreate resistant starch. Alternatively, you could take a small cup of oats and mix it with a dessertspoon of chia seeds and some plant milk and leave it to soak overnight for an oat & chia porridge, then topped with berries and yoghurt to serve.

The same is true with potatoes, rice and pasta. If you steam new potatoes, then cool them, to make a potato salad, you significantly increase the level of resistant starch. You can do the same thing with rice and pasta, but its best to start with a long- grain brown rice or wholegrain pasta, which is naturally high in resistant starch; for example, you could make a pasta salad or a cold rice pudding using dried Montmorency cherries instead of raisins, substituting oat milk instead of cow’s milk, if your child is dairy sensitive.

Even though the sugar in bananas is fast- releasing, hence their high GL, the same is not true for a green banana eaten raw. You could cut a green banana into thirds then put a third, plus some frozen blueberries, in a breakfast smoothie mix in the morning.

📌 Next email: Why Fibre is More Than Just Roughage

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Six steps to digestive health

Underlying most digestive disorders is disruption of the fundamental cornerstones of a healthy gut – good digestion, a diverse and healthy gut microbiota, good gut wall integrity, an absence of gut inflammation and food intolerances and good elimination.

Most digestive problems are a consequence of one or more of the following issues:

• Poor digestion (irritation, intoxication, lack of enzymes, lack of stomach acid)
• Poor absorption (increased gut permeability)
• Poor protection (dysbiosis, over inflammation, food intolerances)
• Poor elimination (clogged up colon, liver detoxification problems)

How to Implement Change

Today’s Challenge: Read the Report Six Steps to Digestive Health in your Library to find out which might apply to your child and make changes to transform your digestion.

💬 Encouragement for Parents:

You don’t have to change everything at once! Start small—maybe it’s improving hydration, adding probiotics, or reducing irritating foods. Every step you take strengthens your child’s gut and brain.

📌 Next email: Foods that feed their gut microbiome

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Improving your Child’s HEALTHY GUT starts today!

Welcome to COGNITION for Smart Kids and Teens. In the weeks that follow, starting now, we’re going to guide you in taking simple steps to improve your child’s gut health.

A healthy gut is essential for a healthy brain. In recent years it has become established that there are many ways in which the gut communicates with the brain, and vice versa. This includes:

• The production of neurotransmitters in the gut
• The gut’s ability to absorb critical brain-friendly nutrients such as vitamin B12
• Its role in controlling inflammation and eliminating potential brain-damaging toxins
• The role of the gut microbiome – the balance of trillions of bacteria that populate our gut.

Two gut-related predictors of Alzheimer’s – periodontal disease and lack of stomach secretions required for vitamin B12 absorption – illustrate this microbiome-gut-brain connection.

Decreasing production of stomach acid, required for vitamin B12 absorption, is a common occurrence in those over age 50. Two in five people over 61 have low blood levels of B12. Gastritis, irritable bowel syndrome (IBS), gut infections such as H.pylori, long term use of PPI (proton pump inhibitors) antacids and antibiotics have all been implicated or associated or with increased risk of cognitive decline and dementia.

The intestinal gut barrier functions much like the blood-brain barrier, ideally allowing nutrients to pass while rejecting toxins and ant-nutrients. The integrity of the gut barrier is affected by alcohol, gliadin in wheat, a lack of antioxidants and anti-inflammatory omega-3 fats which influence the microbiota. Gut inflammation may play a role in cognitive decline.

The role of the microbiome in the gut affecting cognition is a new frontier for research. While there is little clinical trial evidence yet, there is a growing body of evidence that restoring gut health and eating a digestion friendly diet is correlated with, and likely to be beneficial for, protecting your future cognition.

How to Implement Change

Today’s Challenge: one thing you can do together this week to support a happy gut—maybe it’s trying a fermented food, a veggie-packed meal, or skipping sugary snacks.

💬 Encouragement for Parents:

You’re laying the foundation for lifelong brain and body health—starting in the gut. Every small step you take helps your child focus better, feel better, and build stronger defences from the inside out.

📌 Next email: Six steps to digestive health

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Deep Breathing!

In moments of stress, distraction, or frustration, one of the simplest ways to reset the brain and improve focus is through deep breathing

Breathing is something we do automatically, but when we slow it down intentionally, it can calm the nervous system, improve attention, and reduce anxiety.

Many children (and adults!) don’t realise that breathing patterns directly impact how they think, feel, and focus. Teaching kids simple breathing techniques can help them stay calm, reset after distractions and handle challenges with more patience.

Why It Matters

✔ Deep breathing improves concentration – it increases oxygen flow to the brain, helping children stay alert and engaged in tasks.

✔ It reduces stress and anxiety – slow, deep breaths lower cortisol (the stress hormone) and help kids feel more in control of their emotions.

✔ Breathing exercises help with emotional regulation – when kids learn to control their breath, they develop better self-awareness and coping strategies.

What You Need to Know

✔ Fast, shallow breathing increases stress – many kids naturally breathe too quickly, which can make them feel restless and distracted.

✔ Deep, slow breathing activates the “relaxation response” – this calms the nervous system and resets focus.

✔ Breathing exercises can be fun and engaging – kids are more likely to use breathing techniques if they’re playful and easy to remember.

Simple Deep Breathing Techniques for Kids & Teens:

• Balloon Breathing (Ages 4-7) – Imagine their belly is a balloon expanding on the inhale and shrinking on the exhale.
• Five-Finger Breathing (Ages 6-12) – Have them trace their fingers while breathing in and out slowly.
• Box Breathing (Ages 8-17) – Breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold again for four seconds.
• Extended Exhale (Best for Teens & Older Kids) – Breathe in for four seconds, but breathe out for six-eight seconds (this activates deeper relaxation).

How to Implement Change

Today’s Challenge: Try one deep breathing exercise with your child today.

• Start with just one minute of deep breathing before homework or bedtime.
• Make it a fun, calming experience—turn it into a game for younger children or a stress relief tool for teens.

💬 Encouragement for Parents:

Teaching your child simple breathing techniques is like giving them a mental reset button. Whenever they feel overwhelmed, frustrated, or distracted, they’ll have a powerful tool to help them refocus and stay calm. You’re equipping them with lifelong coping skills—keep encouraging these moments of calm!

📌 Next email: Your Focused Mind Domain – How Have You Progressed?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

A Creative Challenge

Creativity isn’t just about drawing, music, or storytelling—it’s a powerful tool for building focus, problem-solving skills, and cognitive flexibility.

When children engage in creative activities, their brains develop stronger connections that improve concentration, patience, and adaptability. The more kids practice thinking outside the box, the better they become at tackling challenges in school, relationships, and everyday life.

The best part? Creativity can be playful, unstructured, and fun—no pressure, just exploration.

Why It Matters

✔ Creative activities strengthen neural connections – when children engage in imaginative play, storytelling, or problem-solving tasks, they enhance their brain’s ability to focus and think critically.

✔ Creativity encourages persistence and patience – completing a creative project trains kids to work through challenges and stay engaged in the process.

✔ Creative thinking boosts adaptability – kids who regularly explore creative activities become better at thinking flexibly and solving problems in innovative ways.

What You Need to Know

✔ Creativity isn’t about talent – it’s about exploration – encourage your child to experiment without fear of “getting it wrong.”

✔ All forms of creativity count – whether it’s drawing, storytelling, building with LEGO, cooking, or even designing a scavenger hunt, creative play enhances focus and brain development.

✔ Creative activities strengthen patience – finishing a drawing, writing a story, or crafting something physical teaches perseverance and delayed gratification.

Ways to Encourage Creativity & Focus:

✔ The “What If” Game – ask your child fun and imaginative questions (e.g., “What if animals could talk?”).

✔ Storytelling or Journaling – encourage them to write or tell a short story.

✔ Creative Building – use LEGO, cardboard boxes, or household objects to build something unique.

✔ Music & Movement – let them create a dance routine or make up a song.

How to Implement Change

Today’s Challenge: Set a 10-minute creative challenge for your child today!

• Give them an open-ended question, an art challenge, or a building task.
• Encourage them to explore without worrying about the final outcome.
• Praise their effort, not just the result!

💬 Encouragement for Parents:

Creativity isn’t about perfection—it’s about exploration, patience, and problem-solving. Every time your child engages in creative play, they’re strengthening their brain, focus, and confidence. You’re helping them develop lifelong thinking skills—keep encouraging their imagination!

📌 Next email: Deep Breathing – A Simple Tool to Improve Focus & Calm the Mind.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Finding Patience When Practising Gratitude

Gratitude is more than just saying “thank you”—it’s a powerful practice that rewires the brain for better focus, positivity, and emotional resilience. Studies show that children who regularly practise gratitude experience:

✔ Stronger attention spans

✔ Improved memory and learning

✔ Greater patience and emotional control

The reason? Gratitude shifts focus away from distractions and stress, training the brain to recognise what is meaningful and valuable.

Why It Matters

✔ Gratitude helps the brain filter out distractions – When children focus on what they appreciate, they strengthen neural pathways related to focus and decision-making.

✔ It reduces impulsivity and increases patience – Gratitude helps children pause and reflect before reacting, leading to better self-control.

✔ Practising gratitude improves emotional well-being – Grateful children tend to be happier, more motivated, and less anxious.

What You Need to Know

✔ Writing down three things they’re grateful for daily improves focus and positivity.

✔ Gratitude works best when it’s specific – Instead of just saying “I’m grateful for my family,” help them describe a moment that made them feel appreciated.

✔ Verbal gratitude is just as powerful – Saying “thank you” to someone boosts both the giver and receiver’s mood.

How to Implement Change

Today’s Challenge: Encourage your child to express gratitude today.

• Write or say three things they are grateful for.
• Thank someone out loud for something specific.
• Start a gratitude jar where they add daily notes.

💬 Encouragement for Parents:

Gratitude isn’t just a habit—it’s a tool that strengthens focus, patience, and emotional well-being. Helping your child practise gratitude daily will improve their mindset for years to come. You’re shaping a resilient and focused thinker—keep nurturing this practice!

📌 Next email: A Creative Challenge – Using Creativity to Boost Focus.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info