Stomach growling, known medically as borborygmi, refers to the rumbling or gurgling sounds made by your digestive tract. These noises are a normal result of the movement of gas, fluid, and semi-digested food through the intestines. While they are usually a sign of a healthy and active digestive system, loud borborygmi can be distracting or cause embarrassment in quiet settings. Certain immediate actions and long-term habits can help reduce their frequency and volume.
The Science Behind Stomach Noises
The sounds are primarily caused by peristalsis, the wave-like muscular contraction that propels contents through the gastrointestinal tract. These rhythmic contractions move air, liquids, and solids from the stomach down to the intestines. Borborygmi occur when gas and fluid are squeezed through a narrow space, much like water rushing through a pipe.
The intensity of the noise is amplified when the digestive tract is empty. Without solid contents to dampen the sound, the mixing of air and liquids becomes much more audible. When hungry, the hormone ghrelin is released, triggering the Migrating Motor Complex (MMC). This MMC clears out debris, and because the gut is hollow, the resulting sounds are particularly loud.
Quick Fixes for Immediate Relief
When rumbling starts, the most direct way to quiet the noise is to introduce a small amount of substance into the stomach. Eating a small snack, such as crackers or a piece of fruit, provides material to cushion the air and fluid, muffling the sound of the contractions.
Sipping a glass of water can also be effective if eating is not an option. Water temporarily fills the stomach, reducing the hollow space that amplifies the growl. Sip slowly rather than gulping, as swallowing air with large gulps can increase gas and noise.
Changing your body position may offer temporary relief by shifting the contents of your stomach and intestines. Standing up or taking a short walk encourages gas and fluid to move along the digestive tract. Applying gentle pressure or practicing deep, controlled breathing can also help settle the digestive muscles.
Eating Habits That Prevent Growling
Preventing excessive stomach noise involves modifying how and what you eat to reduce swallowed air and intestinal gas production. Eating slowly and chewing food thoroughly is an effective strategy. This decreases aerophagia, the swallowing of excess air, which contributes significantly to borborygmi.
Avoid talking while chewing, and refrain from using straws or consuming carbonated beverages. These habits introduce extra gas into the digestive system, which must then be moved through the intestines, leading to louder sounds.
Maintaining a consistent eating schedule prevents the extreme hunger that triggers loud MMC activity. Eating smaller, more frequent meals keeps the digestive tract occupied and avoids long periods of emptiness. Reducing the intake of certain gas-producing foods also minimizes the raw material for loud noises.
Foods high in fermentable carbohydrates, such as beans, lentils, broccoli, and cabbage, increase gas production as bacteria break them down. Artificial sweeteners like sorbitol and xylitol also ferment in the gut. Consistent hydration supports healthy digestion and the smooth movement of contents, helping to quiet the digestive process.
When to Consult a Doctor
While stomach growling is generally a harmless sign of normal gut function, it can signal a medical issue when accompanied by other symptoms. Consult a healthcare provider if the noises are consistently accompanied by severe or persistent abdominal pain.
Other signs that warrant medical attention include unexplained weight loss, chronic diarrhea, or persistent constipation. Seek immediate care if you notice a sudden increase in the frequency or loudness of the noises, or if they are accompanied by vomiting or fever. These symptoms, combined with loud bowel sounds, could indicate conditions such as infection, inflammatory bowel disease, or a partial bowel obstruction.