Episode 57: Tummy Pain in Kids – What's Really Going On?

Woo-hoo! It's episode 100 of The Easy Feed Podcast, and I'm so excited to celebrate this milestone with you! Over the past 25 years as a paediatric dietitian, and 13 years as a mum, I've learnt a lot about feeding kids. So today, I'm sharing 10 of the biggest lessons I've learnt to help make children's nutrition simpler, take the stress out of mealtimes, and help you raise healthy eaters without the pressure to get everything right. If you've got a fussy eater or picky eater at home, I want you to know that it's rarely just about the food. From understanding the underlying causes of fussy eating to supporting gut health, getting enough iron, and building a healthy relationship with food, there's so much more to feeding kids than what's on their dinner plate. We'll talk about why pressure often makes feeding harder, why nutrition is a long game, and how small, consistent changes can make a real difference over time. I'll also share why a one-size-fits-all approach doesn't work for every child, and how the way we talk about food and our bodies can shape our children's relationship with eating. My goal has always been to keep things simple, practical and doable, because feeding kids isn't always easy. You don't need to overhaul your pantry or have a perfectly healthy eater. You just need to start where you are and take one small step at a time. Whether you're navigating picky eating, looking for nutrition for fussy eaters, or simply wanting to make nutritious foods part of everyday family life, this episode brings together some of the most important lessons from the first 99 episodes. Thank you for being here for episode 100. It's been an absolute pleasure sharing this journey with you! 5 Things We Discuss in This Episode 1. Your Child Doesn't Need a Perfect Diet Why the overall pattern of eating matters more than one meal, and why imperfect eating is completely normal. 2. Fussy Eating Is Rarely Just About the Food Understanding the underlying causes of picky eating, including sensory sensitivities, anxiety, appetite and the mealtime environment. 3. Why Pressure Makes Feeding Harder How pressure, bribing and constant encouragement can increase anxiety and make children less willing to explore new foods. 4. Gut Health, Iron and Small Nutritional Changes Why fibre, iron-rich foods and healthy fats matter, and how small changes can support children's nutrition over time. 5. Building a Healthy Relationship With Food How parents can model a balanced approach to food, avoid labelling foods as good or bad, and help children develop a positive relationship with eating. Show Notes & Resources Healthy recipes for kids: https://nourishwithkarina.com/healthy-recipes-for-kids Recipe e-book: https://nourishwithkarina.com/recipebook Healthy Kids Supermarket Guide: https://nourishwithkarina.com/guide Meal planning resources: https://nourishwithkarina.com/planner Three Week Feeding Kids Reset: https://nourishwithkarina.com/threeweeks

There is so much information out there about what our children should and shouldn't be eating, and honestly, it can feel like a lot. I don't want you trying to do everything, because when we try to do everything, we end up doing nothing. So in this episode, I'm keeping it simple and sharing the three key areas that I personally focus on for my kids' health: gut health, quality protein and sugar. First up, we'll talk about why gut health really is at the centre of overall health, and some really simple ways you can increase fibre and plant foods without your child needing to sit down to a huge bowl of vegetables. Then we'll look at protein, particularly the importance of looking beyond dairy and making sure we're getting enough iron and fibre into our children's day. And finally, we'll talk about sugar. I'm not about banning sugar or making it the forbidden fruit. It's about understanding where sugar is creeping into our children's diets and making some simple changes, particularly with drinks and snacks. IN THIS EPISODE Supporting Your Child's Gut Health Why fibre, plant foods and a diverse gut microbiome are so important for children's health, plus simple ways to increase fibre every day. Choosing Quality Protein Why it's not just about getting enough protein, but looking at where that protein comes from and whether your child is also getting enough iron and fibre. Making Snacks Count How everyday snacks can be an opportunity to add more iron, fibre and other important nutrients, particularly for picky eaters and fussy eaters. Reducing Sugar Without Banning It Why I don't believe in completely avoiding sugar, and how to manage sugary drinks, cereals, yoghurts and snacks without creating unnecessary food rules. Just Pick One Thing The biggest takeaway from this episode: don't try to perfect everything. Choose one small change, start there, and build from it. As a paediatric dietitian and children's nutritionist, I want you to feel confident making simple changes that actually fit into your family's life. It isn't about having the perfect diet. It's about those little improvements we make to our child's day and week that, over time, can make a really big difference. SHOW NOTES & RESOURCES Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation Karina's Recipe Book: https://nourishwithkarina.com/recipebook Membership: https://nourishwithkarina.com/membership

Is food causing your child's tummy pain? Tummy pain is such a common concern in children, but it can be really hard to work out what's actually going on. Is it constipation? Is it a food intolerance? Is anxiety playing a role? Or is there something else that needs to be investigated? In this episode, I'm breaking down some of the most common causes of ongoing tummy pain in kids, including constipation, lactose and fructose intolerance, and other carbohydrate intolerances. I'll also talk about something I see far too often: parents removing whole food groups from their child's diet because they think they're helping, when actually they may be unnecessarily reducing their child's fibre, vitamins and overall nutrition. If you have a picky eater or fussy eater with ongoing tummy pain, it's really important to understand what's causing the symptoms before restricting their diet. The goal isn't to take away as many foods as possible. It's to work out what's causing the problem, manage the symptoms and still make sure your child is getting plenty of nutritious foods. In This Episode Is It Really Food Causing the Tummy Pain? Why tummy pain can have many causes, including constipation, illness, anxiety and food-related triggers. The Constipation That Parents Often Miss Why a child can still poo every day and actually be constipated, and how this can contribute to ongoing tummy pain. Lactose, Fructose and Carbohydrate Intolerances I explain how different carbohydrates can cause bloating, gas, diarrhoea and cramping in young children. Why Going Gluten-Free Isn't Always the Answer Why gluten and fructans aren't the same thing, and why unnecessarily removing wheat can have consequences for fibre and nutrient intake. Finding the Right Plan for Your Child Why a food and symptoms diary can be so useful, and when it's important to get support from a paediatric dietitian or paediatric gastroenterologist. Show Notes & Resources Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation Membership: https://nourishwithkarina.com/membership

There is so much information out there about what our children should and shouldn't be eating, and honestly, it can feel like a lot. I don't want you trying to do everything, because when we try to do everything, we end up doing nothing. So in this episode, I'm keeping it simple and sharing the three key areas that I personally focus on for my kids' health: gut health, quality protein and sugar. First up, we'll talk about why gut health really is at the centre of overall health, and some really simple ways you can increase fibre and plant foods without your child needing to sit down to a huge bowl of vegetables. Then we'll look at protein, particularly the importance of looking beyond dairy and making sure we're getting enough iron and fibre into our children's day. And finally, we'll talk about sugar. I'm not about banning sugar or making it the forbidden fruit. It's about understanding where sugar is creeping into our children's diets and making some simple changes, particularly with drinks and snacks. IN THIS EPISODE Supporting Your Child's Gut Health Why fibre, plant foods and a diverse gut microbiome are so important for children's health, plus simple ways to increase fibre every day. Choosing Quality Protein Why it's not just about getting enough protein, but looking at where that protein comes from and whether your child is also getting enough iron and fibre. Making Snacks Count How everyday snacks can be an opportunity to add more iron, fibre and other important nutrients, particularly for picky eaters and fussy eaters. Reducing Sugar Without Banning It Why I don't believe in completely avoiding sugar, and how to manage sugary drinks, cereals, yoghurts and snacks without creating unnecessary food rules. Just Pick One Thing The biggest takeaway from this episode: don't try to perfect everything. Choose one small change, start there, and build from it. As a paediatric dietitian and children's nutritionist, I want you to feel confident making simple changes that actually fit into your family's life. It isn't about having the perfect diet. It's about those little improvements we make to our child's day and week that, over time, can make a really big difference. SHOW NOTES & RESOURCES Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation Karina's Recipe Book: https://nourishwithkarina.com/recipebook Membership: https://nourishwithkarina.com/membership

Have you been hearing all the recent conversations about dairy and iron deficiency in children and wondering, "Should I be worried about how much dairy my child is having?" In this episode, I'm unpacking the recent media discussion around dairy, extreme iron deficiency anaemia and three Queensland toddlers who sadly died after developing severe iron deficiency anaemia. Now, I don't want to scare you. But I do want you to be informed. There's been a lot of discussion and different opinions around this topic, so I'm taking a balanced look at what we know about iron deficiency, where dairy fits into the picture, and why too much dairy can become a problem for young children. As a paediatric dietitian, I see iron deficiency regularly, particularly in children who are picky eaters, fussy eaters or eating a very limited range of foods. And one of the biggest issues I see is dairy displacing the iron-rich foods that our children need. In This Episode Understanding Iron Deficiency vs Iron Deficiency Anaemia I break down the difference between low iron, iron deficiency and iron deficiency anaemia, and why severe deficiency can have a significant impact on a child's health. How Too Much Dairy Can Contribute to Low Iron We look at why large amounts of milk, cheese and yoghurt can displace nutritious foods containing iron, particularly in children with restricted diets. Why Young Children Need So Much Iron Find out why babies and toddlers have surprisingly high iron requirements and why we need to be intentional about the foods we're offering. Signs Your Child May Have Low Iron I talk through some of the signs parents can look out for, including poor appetite, fussiness, tiredness, pale skin, concentration difficulties and pica. Supporting a Picky or Fussy Eater Practical ways to increase iron-rich foods without relying on red meat, particularly when your child struggles with textures or has a very limited diet.