I know that a noisy stomach can feel a bit embarrassing. You might be sitting in a quiet classroom, an office meeting, or even riding the bus when suddenly your stomach decides to put on a symphony of gurgles. These sounds, often called “borborygmi,” are perfectly natural. Still, there are ways to keep them under control. In this article, I will explain what causes these growls, and then I will show you safe, simple methods to help quiet them.

What Causes Stomach Growling?

Your stomach and intestines are active factories, always at work moving food and fluids along. Even when you are not eating, your digestive tract muscles contract, pushing air and fluids forward. This action can cause those rumbling sounds we call stomach growling.

Hunger is one of the most common reasons for these noises. When you have not eaten in a while, your brain sends signals to your digestive tract to start contracting. These rhythmic contractions help clear out the digestive tubes, making room for your next meal. Because there may be little or no food inside at that time, the air and fluids move around more freely, creating louder noises.

But hunger is not the only cause. Some people have sensitive stomachs that react to certain foods, like high-fiber beans or dairy products. Stress and anxiety also play a role. When you feel nervous, your body’s “fight or flight” response can speed up digestion or produce extra acid, resulting in more movement and, in turn, more noise. So, if you are feeling tense, you might also notice louder stomach growls.

Eat Smaller, More Frequent Meals

One of the first steps to keeping your stomach quiet is to adjust your eating schedule. Instead of having three large meals, try eating four to six smaller meals throughout the day. This can help ensure that your stomach is never completely empty.

A small sandwich, a handful of nuts, or a piece of fruit eaten between meals can keep your digestive tract gently occupied. By doing so, you reduce the chance of the large, empty spaces that lead to big, echoing noises. Be sure to choose healthy snacks with balanced nutrients like protein, whole grains, and fruits or vegetables.

Stay Hydrated, But Wisely

Drinking water can help quiet your stomach as well. Water helps food move through your digestive tract more smoothly and keeps things well-lubricated. Aim to sip water steadily throughout the day, not all at once. Taking in too much water at a single time might cause sloshing sounds in your belly.

Adding warm beverages, like herbal teas or hot water with a slice of lemon, can also help settle your stomach. Warm liquids can soothe digestion and make you feel more comfortable. Just avoid adding too much sugar or caffeine since these can sometimes irritate your stomach and cause more noise.

Choose Foods That Are Easy to Digest

If you find your stomach growls more often after certain meals, it may be time to reconsider what you eat. Some foods are tougher on the digestive system than others. Fried foods, greasy snacks, and heavy sauces might lead to more gas and rumbling. High-fiber foods are healthy, but if you eat too many beans, lentils, or raw vegetables at once, you could end up with a noisy belly.

Try to pick foods that are gentle on your stomach. Plain rice, oatmeal, well-cooked vegetables, lean proteins like chicken or fish, and ripe fruits are all good options. Dairy can be tricky—some people can handle a glass of milk or a cup of yogurt just fine, while others find their stomachs make more noise afterward. Pay attention to what bothers you and adjust your choices.

Slow Down and Chew Thoroughly

How quickly you eat matters as much as what you eat. When you rush through a meal, you swallow more air. Extra air trapped in your stomach might add to the chorus of grumbles. To prevent this, sit down at the table, take smaller bites, and chew your food well. Chewing breaks the food into smaller pieces, making digestion easier and less likely to create noise later.

Eating slowly also helps you pay attention to feelings of fullness. This may keep you from overeating, which can also produce more growling as your stomach works overtime.

Reduce Stress and Anxiety

We often forget that our minds and bodies are connected. Stress or anxiety can send your stomach muscles into overdrive. When you are nervous, your body might release hormones that speed up or slow down digestion. This change in pace can trigger extra noise.

To reduce stress-related stomach growls, find ways to relax. Take a brief walk outside, practice slow breathing, or close your eyes for a few moments to gather your thoughts. Even setting aside ten minutes a day for a quiet break can help calm your nervous system and lessen digestive disturbances.

Try Probiotics and Balanced Meals

Healthy digestion often depends on tiny helpers living in your gut: bacteria. Some of these bacteria are friendly and help break down your food. You can support these friendly bacteria by eating foods that contain probiotics—like yogurt with live cultures, kefir, or sauerkraut—or by taking a probiotic supplement if your doctor recommends it. A balanced “gut community” can lead to calmer digestion and fewer noises.

Eating balanced meals that include lean protein, whole grains, and a variety of fruits and vegetables helps ensure that your digestive system runs smoothly. This harmony often translates to fewer sounds coming from your midsection.

Move Around After Eating

A light walk after a meal can help settle your stomach and aid digestion. Gentle exercise, like walking or simple stretches, encourages the movement of food through your system. By helping food move steadily, you reduce the build-up of gas and the chances of sudden growls.

When to See a Doctor

Most of the time, stomach growling is normal and not a sign of a serious health problem. But if the noise comes with other symptoms—such as constant stomach pain, severe bloating, diarrhea, or weight loss—it’s a good idea to speak with a doctor. These symptoms could point to a condition such as irritable bowel syndrome (IBS), food sensitivities, or other digestive issues that may need professional attention.