While stomach growling is a part of normal digestion, there are times when rumbling noises can be a source of embarrassment. Here are 10 natural remedies to stop stomach growling:
1. Drink water
Drinking a glass of water can be an effective solution to stomach growling, particularly if it is not possible to eat something at the time. Water aids the digestive process while also filling the stomach.
Both of these actions help to prevent stomach growling or muffle the sound of it, at least.
For best results, water should be sipped slowly throughout the day. Consuming large amounts in a short period can lead to gurgling sounds from the stomach.
2. Eat something
Once the stomach has been empty for a while, growling noises may signal that it is time to eat again. Eating a small meal or snack may temporarily quell the sounds. Having food in the stomach also lowers the volume of stomach growling.
If stomach growling happens regularly or occurs at the same time every day, it may be a sign that more regular meals are required. Some people may wish to eat 4 to 6 small meals a day, instead of the standard 3 large meals, to prevent hunger and stomach noises.
3. Chew slowly
Digestion begins in the mouth, through the physical act of chewing food. Stomach growling that is linked to indigestion may be prevented by more thoroughly chewing food and eating more slowly.
Chewing food properly also reduces the amount of air that is swallowed, which prevents gas and digestive distress.
4. Limit sugar, alcohol, and acidic foods
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Alcohol, sugary foods, and acidic foods can all trigger stomach sounds. Sugars, such as fructose and sorbitol, are especially problematic. Acidic foods, including citrus fruits and coffee, are also known to cause stomach growling.
Alcohol irritates the digestive tract and can cause stomach noises. It also increases acid production and causes inflammation in the lining of the stomach. High doses of alcohol can delay gastric emptying and cause stomach pain.
5. Avoid food and drink that cause gas
Certain food and drink produce more gas than others. If stomach growling is caused by large amounts of gas moving through the digestive tract, then avoiding these foods and drinks may solve the problem of borborygmi.
Gas-producing food and drink include:
- Brussels sprouts
- whole grains
It may be beneficial to remove one food or drink at a time to pinpoint the source of the excess gas and intestinal noises.
6. Discover food intolerances
Intolerance to certain foods can increase gas and stomach growling.
For example, lactose intolerance is caused by a deficiency of lactase, the enzyme that helps to digest lactose. Approximately 65 percent all people have difficulty digesting lactose, although the prevalence varies widely among ethnic and racial populations.
The best way to manage a food intolerance is to avoid the foods that cause symptoms. People with chronic stomach growling should discuss the possibility of a food intolerance with their doctor.
7. Practice portion control
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Stomach growling and other noises may become more noticeable after eating big meals, particularly meals rich in fats, sugars, red meats, and other foods that may be hard to digest.
Eating smaller portions at more regular intervals, along with thoroughly chewing food during meals, reduces the risk of overeating.
8. Stay active
Going for a walk after meals has been proven to aid the digestive process by speeding up the rate at which the stomach empties. This faster emptying can reduce stomach rumbling.
A post-meal walk can also benefit digestion in other ways. Research indicates that a 20-minute walk 15 minutes after eating lowers blood sugar levels in people with type 2 diabetes. However, high-intensity activities should be avoided immediately after eating.
9. Stay calm
Stomach growling can be more apparent during certain stressful situations, such as job interviews, presentations, and tests. This is because gut activity increases during periods of anxiety, regardless of whether the stomach is full or empty.
Being stressed is also known to slow down digestion and contribute to symptoms of indigestion, including heartburn and stomach noises.
People can reduce levels of anxiety and stress by meditating, practicing deep breathing exercises, and using progressive muscle relaxation techniques.
10. Address gastrointestinal issues
More serious underlying disease processes, such as infection or intestinal blockage, are possible causes of borborygmi. Hence, if stomach rumbling is bothersome and associated with others signs or symptoms, it is important to see a doctor for an accurate diagnosis and treatment plan.
IBS can also frequently be at the root of stomach growling and addressing this underlying condition may be the only way to reduce these sounds.
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