Welcome back to The Easy Feed Podcast! This episode is inspired by a recent segment I did on Sunrise (Channel 7), and I knew I had to take a deeper dive with you into the best foods to help your child fight sickness—because let's face it, bugs are everywhere right now.
As a paediatric dietitian, I’m constantly talking about immunity and gut health, and with up to 70% of our immune function linked to the gut, it’s essential we understand the connection between food and illness prevention.
In this episode, I talk about key immune-supporting ingredients you probably already have in your kitchen—like garlic, onion, and citrus—and how to use them in child-friendly ways. I also discuss herbal supplements, my go-to chicken broth recipe, and realistic food swaps to help boost your child’s immune response without the overwhelm.
Here’s what you’ll learn:
1. Gut Health & Immunity Connection
Why your child’s immune system begins in their gut—and how probiotics, fibre, and gut integrity all come into play.
2. Top Immune-Boosting Foods
How everyday ingredients like berries, garlic, ginger, and onion support your child’s ability to fight off viruses.
3. Supercharged Recipes for Sick Days
I share two of my top go-to recipes: a red lentil curry and my nonna’s chicken broth (a family favourite packed with nutrients).
4. Herbs & Supplements That Work
What science says about elderberry, echinacea, andrographis, and more—and how to use them safely.
5. The Link Between Processed Foods and Illness
How certain snack foods can sabotage gut health and what to swap in instead.
Show your support by leaving a review and sharing this episode with a fellow mum. Let’s keep our little ones nourished and thriving!
Show Notes:
More about Karina and Nourishing Kids!
📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer https://karina-savage.mykajabi.com/offers/GkPU49mj
