As the new school term approaches, families are advised to adopt practical dietary and lifestyle steps , including fibre-rich foods, stress management, and routines , to boost immunity and ease the transition back to school.
As the new school term approaches, many families brace for the familiar run of coughs, colds and unsettled stomachs that often follows the return to classrooms. Nutritionist Kim Plaza says there are practical steps parents can take now, in August, to help support everyday immunity before that seasonal shift gathers pace.
Her advice starts with food. Research from Cancer Australia and the World Cancer Research Fund highlights fibre as an important part of a healthy diet, helping digestion and feeding beneficial gut bacteria. Plaza says that makes lunchboxes and work snacks a sensible place to begin, with easy swaps such as wholemeal bread, oats, fruit, vegetable sticks, nuts and seeds offering more fibre without much extra effort. She also warns that heavily refined foods can leave children and adults more prone to energy dips and cravings.
Stress is another factor she says families should not ignore. A new school year can unsettle children, while parents are often juggling earlier mornings, after-school plans and work. Recent reviews of the gut-brain axis suggest the digestive system and the brain are closely linked, and that prolonged stress may affect both mood and immune regulation. Plaza recommends slowing down for a few deep breaths when nerves rise, which she says can help restore a sense of calm.
She also advises families not to wait for September before making changes to daily routines. A steady rhythm of sleep, meals and activity may help children ease back into term-time habits more smoothly. The British Heart Foundation says wholegrains can help support stable blood sugar levels, while the World Cancer Research Fund notes that fibre also helps maintain regular digestion. Plaza says introducing any live bacteria supplement consistently before school starts may be another option, although she stresses that it should be part of a broader routine rather than a quick fix.
Finally, she encourages parents to put more colour on the plate before autumn fully settles in. Fruits and vegetables bring polyphenols and vitamin C, both linked with general health support, and variety matters as much as quantity. Plaza says seasonal produce such as carrots, leeks, apples and pears can make that easier, while also adding more plant foods to the family table at a time of year when routines are changing.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
