Bloating is one of the most common gut complaints in both kids and adults. It can feel like pressure in the belly, tightness, fullness after eating, or a stomach that looks visibly swollen. While bloating is extremely common, it’s not something you have to “just live with.” Once you understand what causes it, finding relief becomes much easier.
As a GI provider, here’s what I want you to know about bloating, what causes it, and simple steps to help your gut feel more comfortable.
What Does Bloating Feel Like?
Bloating can show up differently from person to person. Common symptoms include:
• Belly feels tight, full, or stretched
• Clothing feels suddenly snug
• Increased burping or gas
• Pressure high in the abdomen or low in the pelvis
• Cramping or mild discomfort
• Distended belly (looks bigger than usual)
Bloating can happen throughout the day, or it may be most noticeable after meals.
Why Does Bloating Happen?
There are a few main reasons, and they often overlap.
1. Constipation
This is the most common cause of bloating in kids and adults. When stool builds up, it takes up space and traps gas behind it, creating pressure and discomfort.
Signs constipation is the cause:
• Infrequent poops
• Hard or pellet-like stool
• Belly pain
• Withholding behaviors (in kids)
2. Swallowing air while eating
Eating too fast, talking while eating, or drinking carbonated beverages can increase air in the stomach.
Kids often swallow air when:
• Crying
• Laughing
• Eating quickly
• Using straws or drinking fizzy drinks
3. Food triggers
Certain foods naturally create more gas or slow digestion.
Common triggers include:
• Beans and lentils
• Broccoli and cauliflower
• Carbonated drinks
• Artificial sweeteners
• Greasy foods
• Large meals
• Dairy (for some people)
Not every trigger affects every person, listening to your body helps.
4. Slow digestion
When the stomach empties slowly, food sits longer, causing pressure, discomfort, and gas buildup.
This can happen with:
• High-fat meals
• Eating too late at night
• Anxiety or stress
• Certain GI conditions
5. Gut bacteria imbalance
Sometimes bloating is related to the way gut bacteria break down food. Foods that are normally healthy such as, like onions, garlic, apples, or wheat, may trigger bloating in some people.
How to Help Bloating in Kids and Adults
Here are simple, effective GI-approved strategies:
1. Improve hydration
Water helps stool stay soft, promotes motility, and reduces constipation-related bloating.
Encourage:
• Frequent sips throughout the day
• Water-rich foods (melon, cucumber, oranges)
2. Add gentle movement
Walking, light stretching, or playing outside helps relieve gas and stimulate digestion.
Movement is especially helpful after meals.
3. Slow down meals
Take time to chew and pause between bites. This reduces swallowed air and improves digestion.
Try:
• Smaller bites
• Eating without screens
• Checking in with fullness cues
4. Identify food triggers
Keep a simple log of what was eaten before bloating occurred. Patterns often appear quickly.
Common foods to check:
• Dairy
• Fizzy drinks
• Broccoli, cauliflower
• Beans
• Apples
• Onions
• Gum or mints with sorbitol
5. Support regular bowel movements
Because constipation is a top cause of bloating, improving stool consistency is key.
Helpful supports include:
• Fiber-rich foods
• Daily hydration
• Regular toilet sits
• Routine movement
• Fiber supplements (if needed)
6. Try warm compresses or a warm bath
Gentle warmth relaxes the GI tract and can reduce cramping associated with bloating.
When to See a GI Specialist
Reach out if bloating is:
• Persistent
• Painful
• Interfering with eating or sleep
• Paired with weight loss
• Not improving with simple changes
• Connected to vomiting or blood in stool
A specialist can help identify underlying causes and recommend treatment.
Final Thoughts
Bloating is frustrating, but it’s almost always treatable once the cause is identified. With small lifestyle adjustments and good gut habits, you can help your child, or yourself feel noticeably better.
Your gut should feel comfortable, calm, and predictable. If it’s not, you’re not alone and there’s always something that can help.
Kindly,
Renee
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Better Bowel Co: Gut Help for Kids & Adults 
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