There’s a flood of health advice online today, and most of it sounds either too complicated or too contradictory. One video says something is a miracle; another claims it’s unsafe. And honestly, who has the time to decode all of that, especially parents juggling a hundred things at once? Most parents just want remedies that work, don’t require exotic ingredients, and fit into everyday routines. Interestingly, many of the simplest and most reliable habits, those passed down quietly across homes and generations, are now backed by research as well.

Related story: 10 Home Remedies To Help You Sleep Better

1. Constipation: Two Kiwis a Day

Kiwis quietly do what many fibre supplements fail to do. They’re rich in both fibre and an enzyme called actinidin, which helps things move along.

A study published in the American Journal of Gastroenterology (2010) found that eating two green kiwis daily helped improve bowel movements in adults with chronic constipation. Try giving your child two green kiwis in the morning, either on an empty stomach or along with breakfast.

2. Acidity: Warm Fennel-Seed Water

Fennel has long been a staple in Indian households after meals. It helps calm the stomach and reduces that burning, acidic feeling.

Research published in the Journal of Food Science (2020) highlights fennel’s anti-inflammatory and soothing properties for the digestive tract. Soak a teaspoon of fennel seeds overnight, strain the water, and give it to your child to sip first thing in the morning.

Related story: Foods That Cause Acidity: Why Your Favourite Meals Trigger Heartburn

3. Indigestion: Ginger and Lemon Tea Before Meals

Ginger has a long history of helping with nausea, heaviness and slow digestion. When paired with lemon, it becomes a simple pre-meal drink that wakes up the digestive system.

The Journal of Ethnopharmacology (2013) highlights ginger’s ability to ease nausea and digestive discomfort. A cup of warm water with ginger and a squeeze of lemon can help settle the digestive system. Let your child drink it 15–20 minutes before eating.

Related story: Ways to Ease Chronic Indigestion.

4. Muscle Cramps: Banana or Coconut Water

If your child often wakes up with achy legs, it may be a sign they need more potassium and magnesium. These minerals can noticeably reduce nighttime cramps. Bananas and coconut water are easy sources of both.

Research in BMJ Open Sport & Exercise Medicine (2019) highlights the importance of electrolytes in reducing muscle cramping. Give your child a banana each day, or offer a small glass of coconut water after playtime or before bed to help relax their legs.

5. Bloating: Fresh Mint Leaves

Mint relaxes the intestinal muscles that tighten up when we’re bloated or gassy. Even chewing the leaves, not just drinking tea, can offer relief.

A study published in the Journal of Gastroenterology (2007) demonstrated the effectiveness of peppermint oil in alleviating bloating and discomfort. For kids who feel gassy after eating, a few fresh mint leaves or a small cup of mint tea can help relax the stomach and reduce bloating.

Related story: 5 Dietary Changes to Prevent Bloating

6. Cold & Cough: Garlic Mixed With Honey

Garlic may not smell glamorous, but its active compound allicin is known for supporting the immune response. Honey adds antibacterial benefits and makes the mixture more palatable.

The Journal of Nutrition (2001) discusses the immune-strengthening effects of garlic. Crush one clove of garlic, mix it with a teaspoon of honey, and give it to your child once a day when cold symptoms start (avoid honey for children under 1 year).

Related story: 3 Delicious Recipes To Boost Your Immunity This Winter

Ultimately, everyday wellness often boils down to simple, sustainable habits. A warm drink here, a mineral-rich fruit there, better breathing before bed, all of it contributes to how grounded you feel. These remedies aren’t shortcuts, but they help your system find its rhythm again. When life feels overwhelming, returning to basics can be a surprisingly powerful approach.

Take your first step with a health check that helps you choose the plan that best suits you.