Microbiome Moment: Why Bloating Happens and How to Ease It 🫖

You wake up and feel ready to go and start the day. You eat breakfast, and immediately your belly feels heavy and your pants are tight. You think to yourself....Did I overeat? Is it something I ate? Some bloating once in a while can be normal, but when it happens daily, it might be a sign that something is off. 

What's Normal?

A little bloating after a big meal once in a while, a fiber-heavy dish, around certain times in your cycle, or when traveling can happen sometimes. It usually passes and doesn't interfere with your day.

What's not normal?

• Daily bloating
• Feeling like you look "pregnant" when you are not 
• Visible distension (that "balloon belly" feeling)
• Bloating paired with constipation, reflux, or fatigue
• Discomfort that lingers or affects mood and energy

Do any of these ring a bell for you? Your gut might need some attention!

Common Causes

There isn’t one single cause of bloating...it’s often a mix of factors. Some of the most common I see are:

• Microbiome imbalance: too much “unhelpful” bacteria or yeast, not enough of the good guys.
• Food sensitivities or limited diets: certain foods can be harder to digest, especially when variety and diversity are low.
• Stress + nervous system dysregulation: when we’re in “fight or flight,” digestion slows down.
• Low stomach acid or sluggish digestion: food isn't broken down properly, so it ferments and creates gas. Gas -> belly bloat!

I am not bloated, but my toddler is!

Bloating isn't just an adult thing; kids experience it, too, but they usually don't have the words to explain it. Signs in little ones can look like:

• Bellies pushing out like a balloon
• Complaints of tummy aches or "my belly hurts"
• Crankiness or restlessness after meals
• Loved ones saying things like this about your child, "Oh, how cute, look at that big belly!"

For kids, common causes I see are:

• Too many processed snack foods
• Imbalances in the microbiome
• Food sensitivities
• Swallowing air from eating too fast 
• Constipation
• Post-antibiotic microbiome changes

Occasional bloating after foods that can be harder for younger ones to digest is normal from time to time. But if it's frequent, painful, or paired with constipation or mood changes, it's worth digging deeper.

Simple Shifts That Can Help

There are lots of small, doable changes that can help ease bloating for both adults and kids:

• Slow down while eating. Take 2–3 deep breaths before a meal, and encourage kids to chew well. This is a game-changer!!
• Build balanced meals. Protein, healthy fats, and veggies, not just carbs. Well-rounded balance!
• Stay hydrated (with minerals). A pinch of sea salt or a splash of lemon can make water more effective.
• Move gently after meals. A walk, stretching, or playtime for kids can help improve digestion.
• Optional supports. Digestive bitters, enzymes, probiotics. I highly suggest working alongside a practitioner to help guide you on which ones would be best based on your or your kiddos' specific symptoms. Sometimes adding in probiotics could actually make your symptoms worse if they aren't the strains your gut needs. Bioindividuality is super important!

If bloating is constant, painful, or interfering with daily life, sometimes the basics aren't enough. That's when testing can give clarity. Functional testing that can help us dig deeper to find out what may be causing this:

• GI-MAP stool test looks at microbes, digestion, and inflammation.
• A food sensitivity test helps identify triggers and inflammation
• HTMA mineral analysis shows how stress and mineral imbalances affect digestion.
• Tiny Health microbiome test (for infants and young kids) gives a clear picture of what's going on in their gut during this important stage.

These tools can help you start making changes that actually move the needle.

Bloating is common, but it doesn't have to be your everyday normal. If your belly has been trying to get your attention, you don't have to figure it out alone! 

Want a simple way to start supporting your gut? Grab my FREE 5-Day Gut Rescue Plan 👉Here!

A Digestive-Supportive Tea I Love

When my digestion feels off, sometimes the simplest support is sipping on a warm, soothing tea. Herbal blends with ginger, fennel, peppermint, or chamomile are known for their ability to calm the gut, ease gas, and reduce that bloating feeling.

One of my go-to options is Traditional Medicinals Ginger Aid because it’s organic, gentle, and kid-friendly enough to share. You can usually find digestive blends at most health food stores or online, just look for those key herbs on the label.

A warm cup after meals not only helps your belly but also signals your nervous system to shift into “rest and digest” mode.

Here's to meals that feel good during and after.

xo,

MaryRose

The Microbiome Mom

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_{Disclaimer: The information shared in this blog is intended for inspirational and informational purposes only and is not a substitute for medical advice. Nothing in this blog is intended to diagnose, treat, prevent, or cure any disease. Consult with your healthcare provider before making any dietary, lifestyle, or supplement changes, and do not forego or delay seeking medical attention based on the information shared in this blog. Please always consider your personal situation and do your own research.}