Simple Ways to Stop Stomach Growling
What Does Stomach Rumbling Mean and Why Does It Occur?
Stomach rumbling is a common phenomenon resulting from the natural movement of muscles in the digestive tract. This sound is caused by peristalsis, a process where the muscles of the intestinal walls rhythmically contract and move food, fluids, and gases through the digestive system. This phenomenon occurs not only on an empty stomach when our body signals that it's time to eat but also after eating when the digestive tract actively processes the ingested food.
Why Does Stomach Rumbling Occur?
Stomach rumbling can have various causes, which are mostly harmless and related to the natural functioning of the digestive system. The main reasons include:
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Hunger – When the stomach is empty, the body sends signals to activate the digestive tract to prepare for food intake. During this process, the movement of gases and fluids causes rumbling. This process is regulated by a hormone called motilin, which stimulates contractions of the muscles in the intestinal wall.
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Digestion of Food – Rumbling can also occur during or after eating. When the body begins to process food, the muscles in the walls of the stomach and intestines contract rhythmically to move the food along. This process causes the movement of fluids and gases, which may be heard as rumbling.
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Swallowing Air – During meals, especially if we eat quickly or talk, we often inadvertently swallow air. This air then moves through the digestive tract and creates sounds. Swallowing air can also occur when drinking carbonated beverages or chewing gum.
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Excessive Gas Production – Some foods, such as legumes, onions, or garlic, contain substances that can cause excessive gas production in the digestive tract. This air then moves through the intestines and contributes to rumbling. Rumbling can intensify if we have an intolerance to certain foods, such as lactose or fructose.
How to Reduce Excessive Stomach Rumbling?
Although stomach rumbling is usually not a cause for concern, it can sometimes be uncomfortable, especially if it's loud or frequent. Here are some tips to reduce rumbling and calm the digestive tract:
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Balanced and Varied Diet – Foods like legumes, broccoli, or fresh bread can cause excessive gas production, leading to louder rumbling in the intestines. Try to limit these foods or combine them with lighter types to reduce their effect.
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Eat Slowly and Focus on Meals – When we eat quickly, we often swallow air, which leads to increased rumbling in the intestines. Eating slowly and thoughtfully can help minimize the amount of swallowed air. Focus on calm and mindful chewing, which not only supports digestion but also minimizes gas production.
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Hydration – Staying hydrated plays a key role in supporting the proper function of the digestive tract. Drink enough water to promote smooth digestion and reduce the risk of excessive gas production. Dehydration can slow down digestion, leading to more gas retention and subsequent rumbling.
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Avoid Carbonated Drinks – Fizzy drinks can cause more air to pass through the digestive tract, increasing rumbling. Carbonated drinks can also cause bloating and a feeling of fullness. Replace them with still water, herbal teas, or juices without added sugar.
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Herbal Teas and Natural Supplements – Some herbal teas, such as those made from peppermint or fennel, have a calming effect on the digestive system. These herbs help reduce bloating and relax the muscles of the digestive tract, which can decrease rumbling.
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When to See a Doctor?
Most cases of stomach rumbling are completely harmless and do not require medical attention. However, if this phenomenon is accompanied by other symptoms, such as abdominal pain, diarrhea, constipation, or unusual weight loss, it may be appropriate to consult a doctor. These symptoms can signal a digestive issue or intolerance to certain foods. Professional advice can help establish the correct diagnosis and treatment.
