Want to improve your family’s gut health or get more fibre into your diet? 🌱 Ask the UNROOTED nutrition expert. £200 voucher to be won!

[MaddyMumsnet]

From fussy eaters and snack battles to quick breakfast ideas and digestive health, knowing what’s actually good for your gut can feel confusing.

Have questions about gut health, fibre or family nutrition? Ask away! Whether you’re looking for easy ways to get more fibre into you or your child’s diet, healthier snack ideas, family-friendly recipes or tips for supporting your own gut health, baobab and high fibre brand UNROOTED’s nutrition expert is here to help.

Drop your questions in the comments by 7/7/26 and Nichola will be back over the next few weeks to answer as many as possible 💬

About Nichola Ludlam-Raine:
Nichola Ludlam-Raine is a specialist registered dietitian and media nutritionist with over seventeen years of clinical experience working for the NHS as well as privately. She has a first-class degree in Sports and Exercise Science from Loughborough University, as well as a post-graduate diploma in Nutrition and Dietetics and an MSc in Health Science from Leeds.
Nichola lives in Yorkshire with her husband and two small children aged 4 and 7, and online is a much-loved nutrition, health and fitness expert. She regularly shares delicious recipes, health tips and invaluable nutritional information with her loyal community on @nicsnutrition as well as @mummynutrition - platforms dedicated to inspirational wellbeing, family and lifestyle content, and helping followers take a balanced approach to nutrition.
Nichola is also the author of the best-selling book How Not to Eat Ultra-Processed and regularly comments in publications including The Telegraph and The Times, as well as appearing regularly on BBC One and ITV.

To find out more about UNROOTED and baobab, check them out HERE.
You can pick up UNROOTED's new GOOD FIBRE baobab fruit sachets on Ocado, Holland & Barrett, Amazon and from UNROOTED's website.

A quick note: While fibre is important for children’s health, more isn’t always better. Too much fibre, particularly if introduced suddenly, can fill children up quickly, reduce appetite and sometimes make it harder for them to meet their energy and nutrient needs. Increase fibre gradually, make sure they’re drinking plenty of fluids, and continue to include age-appropriate amounts of dairy (or suitable fortified dairy alternatives) to help meet their calcium and iodine requirements.
Fermented foods can be a healthy addition to family meals, but some, such as kimchi, are relatively high in salt, so they’re generally better suited to adults or offered only in small portions to older children. Likewise, fibre-rich products such as baobab powder should be used sparingly in children because of their high fibre content and should complement, not replace, a varied, balanced diet.
If you’re considering making significant changes to your child’s diet, or your child has ongoing digestive symptoms, food allergies or a medical condition, it’s always best to speak to your GP, health visitor or a registered dietitian for personalised advice.

How can we introduce fermented foods to a fussy 5 year old who only tends to eat specific foods? (Mainly of the beige variety)

My daughter (16)has recently been diagnosed with Coeliac disease. We have spent the last couple of weeks trying to figure out her new diet. Do you have any top tips or advice?

My DD is on a scout camp and is having to leave early because of a bad reaction. This is her first flare up since starting a GF diet and she is very uncomfortable. Could it have been caused by communal jam? She is sure she was given GF bread, and ‘thinks’ it was GF pasta- but didn’t see the label. Her group were the last to access the jam pot after a large group of scouts had used it to make sandwiches on non-GF bread. Could this have caused the reaction she is having ?

Hello!
4 years, limited diet, only bananas, apples and grapes, fish and no veggies at all (no chance hiding them in spag bol, he knows... And he doesn't like spaghetti anyway!).
What are the best 3 foods to insist on when it's such a restricted list?
Thank you

As an IBS-D sufferer, how can I include fibre in my diet without triggering my symptoms?

How do you introduce fibre when weaning? How much is too much?

My daughter had been complaining about a sore throat for some time. Recently, a doctor suggested it could be due to acid reflux. Is this related to gut health? What foods would help her? Are there any she should avoid? Thanks.

What are the easiest and most affordable ways of getting more fermented food into our diets? Thanks.

My mum has diverticulitis - and I want to prevent this happening to my family, in terms of fibre intake what should a child and adult take daily to improve gut and bowel health. I have always had whole wheat bread, bran added to breakfast, but don't monitor my intake - is there a way to tell if you are having enough in your diet please ?

What snacks could keep my seven-year-old daughter fuller for longer? She’s not a fan of fruit but likes breadsticks, crackers and so on. Always saying she’s hungry!

Hi, could you give some ideas of healthy snacks that have a good amount of protein and fibre in and don’t include eggs or ‘dips’ like hummus or peanut butter?

I struggle to find healthy snacks I want to eat as most of the ideas are things like vegetable sticks with hummus or apple slices with peanut butter. I love the veggie and fruit part but struggle with the protein side as I don’t like the texture of dips and sauces. Thanks

Hi,
I've had IBS since I was a teenager and now my teenage son looks like he may have it too. Is the condition hereditary and if so, is there anyway I can minimise the risk of my two toddlers getting it when they’re older? Many thanks

I'm sure I've heard about prebiotics being things that are good to feed our gut bacteria, but I can't remember anything about them. Can you tell me more and do you have suggestions for easy ways to get them into my family's diet?

Hi I am wondering if you know anything about omeprazole long term use and if any stomach lining damage has occurred because of it...is there anything that can be done to aid it? Also for further information with a strong wheat and dairy intolerance to through in too. Thank you very much

Could actually you say what the signs of poor gut health are as advertised by the link?

When’s the best time to have these gut drinks? Before or after food or for the time of day would it be morning or evening?

Without being diagnosed with coeliac disease, how do you know it's coeliac and not some other kind of intolerance?

my son often gets tummy trouble, this can flare up unexpectedly. we have switched him to lactose free dairy but he still has problems. Is there anything he can eat, drink or a tablet that may help settle his gut issues? Many thanks

Thank you so much for sending in your questions! I've loved reading them, and it's clear that so many of you are looking for practical, evidence-based nutrition advice for everyday family life. While I can't provide personalised advice without a full consultation, I'll answer your questions in a general way using the best available evidence and current UK guidance. I hope you find the answers helpful! 💕

HI @Twinkletots1 ! Constipation is really common in young children, and it sounds like you're already doing the right thing by following your GP's advice and using the prescribed medication if it's helping. In many cases, it's important to continue treatment for as long as advised, as stopping too soon can allow constipation to return.

Alongside medication, I'd focus on keeping mealtimes relaxed and pressure-free. It's very common for children with constipation to eat less, particularly at dinner time, as a backed-up bowel can make them feel full more quickly. Rather than encouraging her to finish what's on her plate, continue offering regular meals and snacks, and trust that her appetite should improve as her constipation becomes better managed.

From a dietary perspective, think about overall fibre and fluid intake across the whole day rather than just one meal. Foods such as wholegrain breakfast cereals, wholemeal bread, beans, lentils, fruit and vegetables can all help. Kiwifruit and prunes have some of the strongest evidence for supporting bowel regularity, and many children enjoy them as snacks. Live yoghurt can also be a nutritious option, and you could try stirring in 1–2 teaspoons of finely ground linseeds if she'll accept them, ensuring she's drinking plenty of fluids alongside, as fibre works best with adequate hydration.

Encouraging regular movement and allowing plenty of time to sit on the toilet after meals can also help establish good bowel habits. If constipation continues despite these measures or you're concerned about her eating, it's worth reviewing things with your GP or asking for a referral to a paediatric dietitian for more tailored support.

Great question @Kentishbirdlife . Traditionally, baobab has been eaten for centuries across many parts of sub-Saharan Africa, where the Baobab tree is often known as the "tree of life" because so many parts of it are useful.

The fruit was traditionally eaten in several ways:

1. As a fresh snack: The naturally dried, chalky pulp inside the hard shell was sucked or chewed straight from the fruit. It has a tangy, citrus-like flavour.
2. Mixed with water: The pulp was dissolved in water to make a refreshing drink, particularly in hot climates. In some regions it was sweetened with honey.
3. Added to porridges: The pulp was stirred into millet, sorghum or maize porridges to add flavour and nutrition.
4. Used in sauces and soups: In some communities, the fruit or leaves were incorporated into savoury dishes.
5. Fermented into beverages: In certain regions, baobab was used to make traditional fermented drinks.

It wasn't just the fruit that was valued. The young leaves were cooked like spinach or dried and ground into a powder for soups and stews, while the seeds were roasted as a snack or ground into a paste or oil.

Today, baobab pulp is commonly sold as a powder, making it easy to stir into smoothies, yoghurt or porridge. Nutritionally, it's a good source of vitamin C and fibre, although its health benefits are best viewed as part of an overall balanced diet rather than as a "superfood" in isolation.

Love this question @JacCharlton . Fibre is one of the nutrients many children don't get enough of, yet it's important for healthy digestion, supporting the gut microbiome and helping to keep bowel movements regular.

As a guide, children aged 2-5 years need around 15g of fibre a day, those aged 5-11 years need 20g, 11-16 years need 25g, and from 16 years onwards the recommendation is 30g per day, the same as adults.

The good news is that you don't need to count grams. I encourage families to focus on including fibre little and often throughout the day. Choose wholegrain breakfast cereals or porridge, swap to wholemeal bread or wraps where possible, include fruit or vegetable snacks, add beans or lentils to family favourites like bolognese or chilli, and sprinkle ground linseeds or chia seeds onto yoghurt or porridge. Frozen, fresh, tinned and dried fruit and vegetables all count, so use whatever is most practical.

One of my favourite gut-friendly snacks is live yoghurt topped with chopped kiwi and 1-2 teaspoons of ground linseeds (adjusting the portion to suit your child's age and appetite). It's a simple way to include fibre, beneficial bacteria and fruit in one snack.

If you're increasing fibre, remember to increase fluids too, as fibre works best alongside plenty of water. Small, sustainable changes are much easier than trying to overhaul everything at once.

I too understand firsthand the struggle @Whatinthedoopla ! One of the biggest challenges for parents isn't knowing what to feed their children - it's coming up with new ideas day after day! The good news is that toddlers don't need fancy meals. Simple, balanced family foods are often the best option.

For inspiration, I'd recommend looking at the NHS Better Health recipes, which have plenty of nutritious, family-friendly meal ideas. I also love following fellow registered dietitians and paediatric feeding specialists for realistic recipe inspiration.

Don't worry if you find yourself repeating favourites like spaghetti bolognese, egg, rice and noodles - variety builds over time. A simple way to mix things up is to rotate the protein (for example chicken, lentils, beans, salmon or tofu), change the grain (rice, pasta, couscous or potatoes) or add different vegetables and herbs.

Some meals that often go down well with toddlers include homemade fish pie, mild lentil or bean dahl with rice, chicken or salmon fishcakes, quesadillas with cheese and beans, mini egg muffins packed with vegetables, pasta with pesto and peas, homemade turkey or bean burgers, and build-your-own taco or wrap nights where children can choose what goes on their plate. Even if they don't eat everything straight away, repeated exposure without pressure is one of the best ways to encourage children to accept new foods over time.

Remember, toddlers often need to see a new food many times before they're willing to try it, so don't be discouraged if it's rejected at first. Keep offering a variety of foods alongside at least one familiar favourite, and let them decide how much to eat.

Hey @Justbreathagain! Thanks for your questions. Fermented foods don't have to mean eating huge portions of kimchi or sauerkraut. There are lots of simple, family-friendly ways to include them in everyday meals. Some of my favourites include topping porridge or overnight oats with live yoghurt and berries, making a yoghurt dip with herbs to serve alongside vegetable sticks or homemade wedges, stirring kefir into a smoothie with banana and frozen berries, adding a spoonful of natural yoghurt to mild curries or chilli, or using cottage cheese as a topping for toast or jacket potatoes. If your family enjoys stronger flavours, try adding a small amount of sauerkraut or kimchi to sandwiches, wraps or grain bowls, or stir a little miso into soups and noodle broths. Remember that gut health isn't just about fermented foods. They work best alongside plenty of fibre to help nourish the beneficial bacteria already living in your gut. I often recommend aiming for around 30 different plant foods each week (different colours of fruits and vegetables count as different plants!), along with other fibre-rich foods such as wholegrains, beans, lentils, nuts and seeds. My favourite gut-friendly snack is a bowl of live yoghurt topped with kiwi, mixed berries and 1-2 tablespoons of ground linseeds. It's quick, delicious and combines fermented foods with plenty of fibre to help support a healthy gut.