Early mornings, rushed breakfasts, stress, and changes in mealtimes and eating options can all affect the digestive system. By making thoughtful dietary choices, we can help our children avoid stomach aches and maintain their concentration at school. Sometimes, however, there may be deeper underlying causes, and professional help may be needed to identify them.

The day starts with breakfast

A common problem is that early mornings and rushing leave little time for a proper breakfast. We often say that the child is not hungry, cannot eat that early, or that we do not usually eat breakfast either. However, healthy habits are established in childhood. Breakfast provides children with the energy they need to start the day, concentrate at school and feel comfortable. Even a simple breakfast can make a big difference. A sandwich with a filling and some vegetables, or porridge with fruit, is a good way to start the day. On busy weekday mornings, a nutritious drink—such as milk, cocoa, yoghurt or a yoghurt-based drink—together with a few biscuits can also be a practical solution. Breakfast cereals are a particularly tempting and convenient option, as slightly older children can prepare them on their own. However, sugary, low-fibre varieties should either be avoided or eaten only occasionally, perhaps on one designated day of the week. Choose products that contain whole grains but no added sugar whenever possible.

How can we prevent hunger during the day?

Although school catering in Hungary is subject to strict quality regulations, children may still remain hungry even if they receive school meals. If possible, choose from the available menus together with your child. Check in advance what will be served that day: they may look forward to a favourite meal, or you can discuss why it is worth trying the day’s lunch. Find out when your child will be able to have lunch. If it is a “I don’t like this” day or lunch will be served late, pack an extra morning snack. It is also worth taking a look at what the school cafeteria offers. Talk to your child and teach them to distinguish between nutritious foods, drinks that genuinely quench thirst, and snacks that should only be chosen occasionally.

What should children take for their morning snack?

When packing food, consider what your child’s day will be like: how long and demanding it will be, whether they will have enough time to eat, and whether they have any sports training. There are plenty of excellent snack ideas online, but there is no need to overcomplicate things. Choose something your child likes and will actually eat. Bento-style lunch boxes with separate compartments work particularly well, as they allow you to pack a variety of foods. These may include a sandwich, wrap, fresh or dried fruit, vegetable sticks, yoghurt, a chocolate-coated cottage cheese bar, a muesli bar, homemade baked goods such as muffins or banana bread, and occasionally a pastry or chocolate bar. Nuts and seeds may also be included, but always consider your child’s classmates: if there is a child with a nut allergy in the class, it is safer not to pack them.

Remember the importance of hydration

Insufficient fluid intake can cause difficulty concentrating, headaches and even constipation. Offer your child a drink in the morning and make sure they take a reusable water bottle that can be refilled at school. The bottle should primarily contain water. For variety, you can occasionally offer diluted fruit juice, lightly sweetened fruit tea or lemonade. A helpful routine is to drink a glass of water with every main meal and finish a regular-sized bottle—approximately half a litre—both in the morning and in the afternoon. Children should drink additional fluids during sports and exercise.

The afternoon is another critical period

Children often arrive home from school extremely hungry. Be prepared for this and do not let the household’s supply of sweets or a nearby fast-food restaurant become the default solution. Even if there is no cooked meal available at home every day, agree in advance on what your child should eat when they get home, what they can use to make a sandwich, or—if they are older—what more substantial meal they can prepare for themselves. If they order food, discuss which options they may choose.

Not every stomach ache is caused by food

Stomach aches are not always linked to dietary problems. Constipation or abdominal discomfort may occur, for example, if a child is reluctant to use the toilet at school and holds in their stool. In such cases, it is worth discussing what they are worried about and, where possible, preparing them for these situations. Consult a specialist if the stomach ache persists or interferes with everyday life, if symptoms also occur at night, or if you notice bleeding, persistent nausea or vomiting, diarrhoea, constipation, weight loss or delayed growth. If a previously carefree child’s behaviour changes when school starts and they complain of stomach aches or other problems, anxiety may also be an underlying cause. If the symptoms are not temporary and cause significant discomfort, it is important to seek professional help.