We’ve all been there:
Sitting in a quiet meeting, on a first date, or in a library, when suddenly our stomach erupts into a symphony of gurgles, growls, and rumbles.
These sounds, medically known as borborygmi, can be embarrassing, but they’re also completely normal and usually harmless.
This article offers some tips on how to stop stomach noises. But before we advise on how to quieten things down. Something important…
This article is for general informational purposes and isn’t a substitute for professional medical advice. If you have ongoing concerns about digestive symptoms, please consult a healthcare provider.
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- Why does your stomach make noise?
- Eat smaller, and less frequently
- Mastercate properly!
- Avoid carbonated beverages
- Limit gas producing foods
- Stay hydrated
- Manage stress and anxiety
- Consider food intolerances
- Over-the-counter remedies
- Other tactics
Why does your stomach make noise?
Stomach noises occur as a natural part of digestion. These are the things you should know:
👉 Your digestive system is essentially a long, muscular tube that uses coordinated contractions, called peristalsis, to move food, liquid, and gas through your stomach and intestines.
👉 As these contents move along, they create sounds similar to water flowing through pipes.
👉 Your stomach makes noise whether or not there’s food in it. In fact, an empty stomach often produces louder sounds because there’s less material to muffle the movement of air and digestive fluids. This is why your stomach tends to growl loudest when you’re hungry.
👉 Several factors can influence how much noise your digestive system produces, including what you eat, how quickly you eat, stress levels, and certain digestive conditions.
So, by addressing these factors, you can often significantly reduce the frequency and volume of stomach noises.
Eat smaller, and less frequently
One of the most effective ways to reduce stomach noises is to avoid letting your stomach become completely empty.
Large gaps between meals allow air and gastric juices to accumulate, leading to louder gurgling sounds. Instead of three large meals, try eating five or six smaller meals throughout the day.
This approach keeps your digestive system consistently working with small amounts of food, which tends to be quieter than processing large meals or dealing with prolonged emptiness.
Keep healthy snacks on hand, such as nuts, fruit, or crackers, to bridge the gaps between main meals.
Mastercate properly!
Eating too quickly causes you to swallow excess air, which contributes to gas buildup and noisy digestion.
When you eat slowly and chew your food thoroughly, you break down food more effectively before it reaches your stomach, reducing the digestive system’s workload and the associated noise.
Try to take at least 20 minutes to eat a meal, putting your fork down between bites and focusing on chewing each mouthful completely. This practice not only reduces stomach noise but also improves overall digestion and can help with portion control.
Avoid carbonated beverages
Carbonated drinks introduce significant amounts of gas directly into your digestive system.
This excess gas needs to escape somehow, often resulting in increased stomach noises, burping, or bloating. Sodas, sparkling water, and other fizzy drinks are common culprits.
If you enjoy carbonated beverages, try reducing your intake or switching to still water, herbal tea, or other non-carbonated options, particularly before important events or meetings where stomach noise would be problematic.
Limit gas-producing foods
Certain foods are notorious for producing excess gas during digestion, which can lead to louder stomach sounds.
Common culprits include beans, lentils, broccoli, cabbage, onions, and artificial sweeteners like sorbitol and xylitol. While these foods are often nutritious, they contain complex carbohydrates that are harder to digest and produce more gas as a byproduct.
This doesn’t mean you need to eliminate these foods entirely, but being mindful of when you eat them can help.
Consider avoiding gas-producing foods before situations where stomach noise would be particularly inconvenient, such as important presentations or quiet social settings.
Stay hydrated
Dehydration can affect digestion and potentially increase stomach noises, but the timing and method of hydration matters too.
Drinking large amounts of water quickly, especially with meals, can contribute to gurgling sounds as the water moves through your digestive system.
Instead, sip water consistently throughout the day rather than drinking large quantities at once.
Try to drink most of your water between meals rather than during them, as this helps maintain proper hydration without overwhelming your digestive system during the digestive process.
Manage stress and anxiety
The gut-brain connection is powerful, and stress can significantly impact digestive function.
When you’re anxious or stressed, your body’s fight-or-flight response can alter digestion, sometimes speeding up intestinal contractions and increasing noise production. This is why stomach noises often seem to intensify during stressful situations like public speaking or important meetings.
Practicing stress-reduction techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm your nervous system and potentially reduce stress-related digestive noise.
If you know you’ll be in a situation prone to stomach noise anxiety, try some calming breathing exercises beforehand.
Consider food intolerances
If you experience frequent, excessive stomach noise along with other symptoms like bloating, gas, or discomfort, you might have an underlying food intolerance.
Lactose intolerance, for example, occurs when your body struggles to digest dairy products, often resulting in increased gas and noise production.
Similarly, some people have difficulty digesting certain carbohydrates found in wheat, garlic, or other common foods, a condition sometimes related to FODMAP sensitivity.
Keeping a food diary to track when stomach noises are most prominent can help you identify potential triggers specific to your body.
Over-the-counter remedies
Simethicone-based products can help break up gas bubbles in your digestive system, potentially reducing both the discomfort and noise associated with excess gas.
These are widely available and generally considered safe for occasional use.
Probiotics may also help by supporting healthy gut bacteria balance, which can improve overall digestive efficiency and potentially reduce noise-causing gas production.
Look for products with multiple bacterial strains and adequate colony-forming units for the best results.
Other tactics
When you’re in a situation and need immediate relief, a few tactics can help minimize noise temporarily.
Pressing your arm against your stomach can help dampen sound vibrations. Coughing or making other noise can mask stomach sounds if they occur at an inconvenient moment.
Drinking a small amount of water can sometimes help settle things temporarily, though this isn’t a long-term solution.
If possible, eating a small snack can also help quiet an empty, growling stomach quickly.
