Have you ever just been minding your business in the presence of respectable company when sounds started coming out of your belly? Most people, to their eternal shame, have experienced this. Stomach growling or gurgling, also known as bowel sounds, refers to the noises made within the small and large intestines, typically during digestion. Here are the causes and ways to manage stomach growling.
Causes of stomach gurgling or growling
Hunger
When you’re hungry, hormone-like substances in the brain activate the desire to eat. This then sends a signal to your stomach and intestines causing them to contract. This contracting is the source of those unbecoming sounds. If there’s sound after eating, this is because of the contracting of the walls as the food is mixed in preparation for digestion.
Gastrointestinal disorders
Certain gastrointestinal disorders like irritable bowel syndrome could cause stomach gurgling.
Anxiety
Nerves and anxiety popularly referred to as “butterflies in the stomach” can cause your stomach to get noisier, contributing to gurgling.
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Food intolerance
Intolerance to foods like dairy can distress the stomach resulting in stomach gurgling accompanied by gas or pain. Health: How To Manage Lactose Intolerance
Stomach gurgling may indicate the presence of another underlying condition if the stomach growling is accompanied by:
- Excess gas
- Fever
- Nausea
- Vomiting
- Frequent diarrhoea
- Constipation
- Blood stools
- Heartburn that doesn’t respond to over-the-counter treatment
- Unintentional and sudden weight loss
How to stop stomach growling
Drink water
Drinking a glass of water can be an effective short-term solution especially if you can’t get something to eat. Water aids the digestive process while also filling your empty stomach.
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Eat something
Eat a meal or snack to temporarily quell the sounds. Chew slowly because that reduces the amount of air that is swallowed, preventing further gas and digestive distress.
Portion control
It’s important to practice portion control. This is because stomach growling sometimes becomes noticeable after eating big meals, particularly meats rich in fats, sugars, red meats, and other foods that are difficult to digest.
Stay active
Going for a walk after meals aids the digestive process. Walking after meals also lowers blood sugar levels for people with type 2 diabetes. It’s important to clarify though that high-intensity activities should be avoided immediately after eating.
Manage anxiety
Stomach gurgling is also linked to stress and anxiety. It’s important to find ways to manage your stress and anxiety levels for example through things like meditating, practising deep breathing exercises, and using muscle relaxation techniques.
5 Ways To Deal With Anxiety And Panic Attacks
Discover food intolerances
Find out what foods you’re intolerant to and avoid them. Also, limit your intake of certain foods that can give you a bloaty feeling or give you gas. These foods include:
- Certain fruits (like apples, peaches, and raisins)
- Certain vegetables (like broccoli, artichokes, and cabbage)
- Beans
- Artificial sweeteners
- Carbonated drinks
- Whole-grain and bran products
- Alcohol and sugary foods like sodas
Avoid dairy, especially if you’re lactose intolerant.
Seek medical assistance
If you suspect your stomach gurgling could be linked to an underlying condition, seek medical attention. In this case, dealing with the underlying issue may be the only way to fix the problem.
Check out
Lifestyle: 6 Ways To Improve Your Gut Health
8 Natural Ways To Relieve An Upset Stomach
Health & Lifestyle: How To Prevent A Bloated Stomach
Health and Fitness: Natural Remedies for Constipation
8 Ways To Ease The Symptoms Of Acidity
