People often ask me two related questions about living gluten free: “How do I raise healthy kids?” and “How do I heal my gut?” The answers overlap more than you might expect.
Like any parent, I worry about my children’s nutrition at home, at school and when they’re with friends. Teaching them that food is fuel has helped them make better choices when I’m not around. At the same time, I quietly boost their meals whenever I can—by adding nutrients where they won’t notice and by choosing convenient, wholesome options that the whole family enjoys.
One product that made mornings easier for us is Doctor Rach’s Kidzshake™. We blend the vanilla or chocolate powder with milk or a milk alternative, often adding a banana or berries, and we have a quick, balanced breakfast even on busy days.
Although our family avoids lactose, we’re not strictly vegan, so Kidzshake works well for us; it uses whey protein, which is derived from milk. The shakes supply 17 essential vitamins and minerals plus fiber, probiotics, digestive enzymes and omega-3s. They’re sugar-free but still taste good—my kids actually ask for them. The product is gluten-free, non-GMO, and free from nuts, soy and lactose.
Over the years I’ve tried many protein powders and supplements with my children, and most were rejected for taste or texture. Kidzshake stood out because it combines broad nutrition with a flavor my kids like, making it an easy daily choice rather than a chore.
Because I liked the product and wanted to learn more about the nutrition philosophy behind it, I connected with the founder, Dr. Rach. She joined me on my radio show, The Gluten Free Voice, for a thoughtful interview about children’s nutrition and gut health. Her practical, evidence-informed approach to healing and feeding children stuck with me, and I asked her to share those ideas here.
✦ Please share your thoughts in the comments: how do you add nutrition to your kids’ meals? What has helped you heal your gut? Which gluten-free products do you trust? ✦
I am known as “The Children’s Nutrition Advocate,” and I’m passionate about helping parents improve their children’s lives through good nutrition. I’m originally from Sydney, Australia, where I studied nutritional biochemistry and completed a Bachelor of Medical Science. I later trained in chiropractic care and practiced for ten years before moving to the United States with my husband and four children.
My family has lived with celiac disease—my husband was diagnosed at age five, and two of my daughters also have celiac disease. Those experiences motivated me to develop gluten-free nutritional products for children, aimed at supporting families dealing with gut-related health issues.
Receiving a diagnosis like celiac disease or non-celiac gluten sensitivity is a major change. Often people are told which foods to avoid, but they’re not always given clear guidance on how to repair the gut or address nutrient deficiencies that may result from intestinal damage. Restoring gut health is essential not only for nutrient absorption but for overall wellbeing.
The gut does much more than digest food. It houses the enteric nervous system—sometimes called the “second brain”—and produces the majority of our serotonin, a neurotransmitter tied to mood and focus. Around 80% of the immune system is also associated with the gut. So improving gut health can support digestion, mood, concentration and immune resilience.
In functional medicine, gut healing often follows five core steps, known as the “5 R’s”:
- Remove the stressors. Eliminate gluten completely and consider a short-term elimination diet if other sensitivities are suspected. Choose non-GMO foods to avoid pesticide and herbicide residues that may damage the gut lining and contribute to “leaky gut.”
- Replace digestive enzymes. Whole foods contain natural enzymes that help break down nutrients, but cooking and processing reduce those enzymes. Illness, stress and certain medications can also lower our internally produced enzymes, so supplementing with digestive enzymes can improve nutrient absorption.
- Reinoculate with beneficial bacteria. The gut contains trillions of microorganisms that play a vital role in digestion and immunity. Antibiotics and poor diet can reduce helpful bacteria, so include probiotic-rich foods like yogurt, kefir, sauerkraut and kombucha, or use a high-quality probiotic supplement. Limit added sugars, as sugar feeds harmful bacteria.
- Repair the gut lining with nutrients. Vitamins A, C and E, omega-3 fatty acids, and the amino acid glutamine support gut repair and recovery. Ensuring adequate intake of these nutrients helps the healing process.
- Rebalance lifestyle factors. Prioritize sleep, regular physical activity and stress management techniques to support long-term gut health and overall wellness.
As for day-to-day eating, a common trap is relying too heavily on processed gluten-free products, many of which are high in sugar and low in nutrients. Healthy gluten-free eating follows the same principles as healthy eating for everyone: focus on vegetables and fruits, quality proteins, nuts, seeds, healthy fats like olive and coconut oil, and whole gluten-free grains such as brown rice and quinoa when tolerated. Learn to cook with herbs and spices to enhance flavor and nutrition, and keep meals simple and varied.
Because modern produce can contain fewer nutrients than in the past, I recommend using a good multivitamin to fill gaps, especially for children recovering from gut damage.
If you want more practical tips on healthy eating and raising gluten-free kids, visit my site and sign up for the newsletter to receive biweekly guidance, recipes and parenting strategies.
For product details and questions about Kidzshake, you can explore the Kidzshake site or contact me directly at [email protected].
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