Tummy Troubles: Practical Tips for Parents

Caring for a child with a stomach ache is a familiar experience for many parents. In fact, stomach discomfort is one of the most common health concerns in children, with recent studies showing that 13.5% of children worldwide report abdominal issues. While these statistics might surprise you, the good news is that many stomach aches can be effectively managed with practical, at-home strategies. Let's explore some evidence-based approaches to help soothe your child's upset tummy!

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What is a Stomach Ache? Symptoms and Identification

Stomach aches in children can present various symptoms, from mild discomfort to more noticeable pain. 

Understanding these signs helps parents respond effectively. Common indicators can include: 

• Abdominal pain
• Bloating 
• Nausea
• Changes in bowel movement

While causes of stomach aches range from dietary issues to stress, many stomach aches can be managed with gentle, at-home care strategies.

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Nutrition: Fuel for a Happy Tummy

Nourishing your child with a balanced diet plays a key role in supporting their digestive well-being. 

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Consider the following practices: 

1) Incorporating High-Fiber Foods 

Try to include more fruits, vegetables, and whole grains in your child’s mealtimes, as diets high in fiber can improve digestive health and prevent issues like constipation (causal factor of stomach aches). 

For instance, apples (3 g fiber), pears (5 g), cooked broccoli (5 g), and cooked carrots (3 g) are great sources of fiber that can be easily incorporated into your child’s diet! Mash them, mix them, or serve them as snacks. Get creative by adding them to smoothies, soups, or baked goods! 

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Check out our blog posts on fiber and constipation for more information! 

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2) Avoiding Processed Foods

Avoiding high-fat and highly processed foods can reduce the risk of digestive discomfort. Studies actually indicate that ultra-processed foods are linked to a higher incidence of digestive issues, including irritable bowel syndrome and dyspepsia which are notorious for causing stomach aches. 

In fact, in a study on participants with IBS (Irritable bowel syndrome), an 8% higher risk of IBS was associated with every 10% increment of UPF consumption. 

Learn how to reduce your child’s dependence on UPFs by clicking here!

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3) Staying Hydrated

Hydration is crucial for overall digestive health by helping the body break down food, allowing the body to absorb nutrients more efficiently. This process helps prevent digestive discomfort.

• Staying hydrated also prevents dehydration, which can lead to concentrated bile and stomach acid, irritating the stomach lining and causing pain.

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Sleep: Rest for Better Digestion

Adequate sleep is essential for overall health, including digestive health. Poor sleep can exacerbate digestive issues and increase the likelihood of stomach aches.

In fact, studies conclude that children who get sufficient sleep have better digestive health and fewer complaints of stomach aches.

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Consider the following practices to improve your child’s sleep hygiene: 

1. Keep the bedroom cool, dark, and quiet.

Ensure the sleep environment is conducive to rest. Use blackout curtains and white noise machines if necessary.

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2. Try to enforce a 'no screens' rule 90-60 minutes before bedtime.

The blue light from screens can suppress melatonin production, making it harder to fall asleep. 

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3. Expose them to natural light.

Daylight is key in regulating our sleep-wake cycles. Encourage outdoor play during the day, and indoor play when the weather is inclement or when it gets dark. Exposure to natural light helps maintain a healthy circadian rhythm, which can improve sleep quality and overall well-being.

Check out our blog post on sleep as a superskill for more information!

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Physical Activity: Moving Towards Comfort

Adding regular physical activity to your child's daily routine is an effective way to enhance their digestive health and alleviate stomach aches as it stimulates the digestive system, promoting better function and overall wellness.

A study by Brands et al. examined the effects of yoga as an intervention for 10 weeks (1 lesson per week) in 20 children with functional abdominal pain, and concluded that there was a significant decrease in pain frequency compared to the baseline (same pain frequency as earlier). 

Simple activities like playing outside, biking, or joining organized sports (e.g., soccer, volleyball) can make a significant difference. Make physical activity a family affair by going for walks, playing games, or exploring nature together. This not only supports your child's health but also fosters family bonding.

However, be careful that your child is not going to play right after they eat. This can lead to discomfort and worsen stomach aches. Studies show that it generally takes between 2-4 hours for food to move from our stomach to our intestines. So, it's best to wait at least 30 minutes to an hour after a meal before engaging in vigorous physical activity. This allows the digestive system to start processing the food properly and helps avoid any potential issues related to indigestion.

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Stress Resilience: Managing Anxiety-Based Stomach Aches

Stress and anxiety can significantly impact your child’s digestive health, often manifesting as stomach aches. 

Studies have shown that stress and anxiety can lead to gastrointestinal discomfort and exacerbate symptoms of stomach aches due to the connection between the gut and brain (the gut-brain axis!). Stress can disrupt the normal functioning of the digestive system and disturb the balance of gut bacteria, leading to digestive issues.

Learn more about the gut-brain connection here!

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However, mindfulness practices and stress management techniques can help! Consider the following practices to help reduce physical symptoms (such as stomach aches) associated with stress and anxiety:

1. Mindfulness and Relaxation

‍Encourage your child to practice mindfulness techniques such as deep breathing, meditation, or yoga. These practices can help calm the mind and reduce stress-related stomach aches.

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2. Open Communication

‍Talk to your child about their feelings and stressors. Providing a supportive environment can help them feel more secure and less anxious. 

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3. Routine

Try to establish a regular routine that includes time for relaxation and stress-reducing activities (colouring, listening to calming music, daily outdoor walks). This can help your child feel more in control and less stressed. Research shows that an increased frequency of family routines reduced internalizing behaviours (ex. anxiety, sadness) in children. Also, routines, like saying goodbye at morning drop-off, help children build emotional resilience by creating manageable expectations.

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Takeaway: Putting It All Together

Ensuring your child eats a balanced diet, gets enough sleep, and stays active can significantly reduce the frequency and severity of stomach aches. Making small, consistent changes in your child’s lifestyle can lead to better digestive health and a happier, more comfortable life.