Having a rumbling stomach can be annoying, especially when you're in the middle of something important. The noises produced are called "borborigmi"; although these are normal sounds, which are generated when the digestive system contracts to push food forward, on certain occasions it is useful to know how to reduce the volume of the process. Eating something when the problem arises is the simplest remedy, but you can improve the long-term situation by modifying your diet, avoiding fizzy drinks, and being careful not to ingest too much air.
Steps
Part 1 of 3: Silencing the Stomach Rumbles
Step 1. Take a deep breath before your stomach gurgles
Inhale deeply just before you start grumbling, then hold your breath for 10 seconds and finally exhale. When you take a deep breath the diaphragm expands downward pressing against the stomach. At that moment the stomach acts like a balloon filled with water and expands in the opposite direction.
This forward thrust could aid digestion by mobilizing stomach contents and promoting the advancement of air along the small intestine
Step 2. Go to the bathroom before an important occasion
If you're upset about a business meeting or exam, it's a good idea to stop by the bathroom before it starts. Anxiety and nervousness increase the activity of the digestive system, so the daily bowel movement may occur sooner than expected.
Step 3. Eat something perished reduce the volume of borborygmas
They could be the stomach message that you should eat something. While eating isn't always the right thing to do when your tummy is rumbling, sometimes it's enough to fix the problem. Since the compression of the intestinal tract becomes louder when the small intestine is empty, you may be able to silence the rumblings by giving the stomach something to digest.
Part 2 of 3: Avoid Ingesting Excessive Amount of Air
Step 1. Eat with your mouth closed and chew each bite for a long time
One of the most effective ways to keep your stomach from rumbling is to eat with your mouth closed and chew each portion of food carefully. This way you can avoid ingesting too much air. Apparently there was a reason your parents told you to chew with your mouth closed.
Don't make bites that are too large as they are harder to digest
Step 2. Don't talk while you eat
When you chew and talk at the same time, you swallow a lot of air. Since excess air in your stomach can cause it to gurgle, you should avoid chatting while at the dinner table. Focus on food and save your voice for after dinner.
When attending a social event, try to take very small bites, chew well, swallow and only then give voice to your thoughts
Step 3. Don't eat on the go
If you are in the habit of munching on a snack while moving or exercising, it is best to abandon it. You are very likely to ingest a lot of air in addition to food when you eat while doing something else. If you need to eat a protein bar halfway through your workout, take a break.
Step 4. Drink plain water when you are thirsty instead of a fizzy drink, especially with meals
Beer and carbonated water also contain small bubbles of carbon dioxide. Fizzy drinks are generally tasty, but you will end up swallowing too much air by drinking them as an accompaniment to lunch or dinner. As a result, your tummy can get very noisy. If you are thirsty, drink still water which, on the contrary, facilitates digestion.
Don't use a straw. When you suck a drink through a straw you inevitably ingest more air than normal, so you drink straight from the glass
Step 5. Determine how much water you should drink each day
Talk to your doctor to find out what the recommended daily dose is for you, based on your health condition and level of physical activity.
Step 6. Stop smoking to reduce gas in the stomach
Smoking can also cause you to swallow a lot of air, causing your stomach to gurgle. Since smoking is also associated with many other health problems, there is no reason not to quit.
Part 3 of 3: Eat Well
Step 1. Eat more often to quench your hunger
Feed your body several times a day. Instead of having the usual one or two large meals, try to eat 3-4 times, limiting portions, and distribute the meals evenly throughout the day.
Step 2. Add protein to your diet
Try to eat more in the morning too, for example by making eggs for breakfast. Incorporate protein into your lunch too: you can alternate between legumes, meat and fish. If your body isn't getting enough, it could lead you to eat gas-causing foods, such as those that are high in sugar.
Don't eat to relieve boredom or relieve stress. Try to eat healthy meals and resist the temptation to munch on something sweet
Step 3. Eat a balanced diet
A balanced diet ensures that the stomach is satisfied and relaxed. You should eat plenty of fresh fruits and vegetables, accompanied by whole grains. A complete diet, including enough protein, carbohydrates, and healthy fats, is the best resource for reducing the urge to eat sweet, sugar-rich foods that are often the cause of stomach rumblings.
- Set your willpower in motion to eat more fruits and vegetables every day while reducing the consumption of processed foods that contain sugars, preservatives and food additives.
- Strive to eat at least 5 servings of fruit and vegetables a day.
- If you normally eat a lot of fiber, you can try reducing the amounts. While they are good for your health, they are quite difficult to digest and can make your stomach rumbling.
Step 4. Avoid fructose and artificial sweeteners
During their digestion, gases are released in the stomach, so you should avoid all products that contain them as ingredients. For example, you should avoid light or zero-sugar drinks and limit the consumption of candies, chewing gum and sweets with a high fructose content. Also, always check the ingredient lists of the following products to make sure they do not contain artificial sweeteners:
- Yogurt;
- Breakfast cereals;
- Cough syrup;
- Zero calorie drinks;
- Alcoholic beverages;
- Frozen yogurt;
- Bakery products;
- Sausages;
- Nicotine chewing gum.
Step 5. Avoid dairy products if you are lactose intolerant
If your stomach lacks the lactase enzyme, you may feel very bloated after drinking milk or eating cheese. The stomach may produce borborygmas and other noises. To avoid this scenario, you should avoid eating any type of dairy product.
- If you develop symptoms such as bloating, flatulence or abdominal pain after drinking milk or eating milk products, you may be lactose intolerant.
- In case you are lactose intolerant, the best cure is to completely eliminate the normal dairy products from the diet and replace them with lactose-free products.
Step 6. Drink green tea instead of coffee
Coffee is very acidic, so it increases the acidity level in the stomach. If drunk in excessive quantities it can make it gurgle, especially when the stomach is empty. Try your best to limit the number of coffees you drink each day by replacing it with green tea.
Green tea contains caffeine, which is useful for giving you the right boost, but also other substances and antioxidants that are more gentle on the stomach
Step 7. Drink a cup of herbal tea to calm your stomach
Many herbs have relaxing properties and can soothe stomach rumblings. After eating, sip a cup of hot herbal tea instead of your usual coffee. The choice is really wide; for example you can drink:
- A peppermint herbal tea to soothe the stomach and promote digestion;
- A ginger tea that relieves swelling and has a calming effect;
- A fennel tea which, in addition to reducing swelling, has an excellent flavor and can also be useful for regulating appetite;
- Alternatively, you can try rooibos, or African red tea, which is known to relieve stomach pain.
Advice
- If you have an important event in sight, try to limit yourself to the table.
- Do not accompany the meal with a fizzy drink.
- Eat small, frequent meals spread evenly throughout the day.
- Consider keeping a food diary if you are having trouble determining what is causing your stomach gurgling.
- Exercise regularly. Exercising helps you have daily bowel movements, as it stimulates the advancement of food within the digestive system. Consequently, it prevents stomach discomfort that rumbles.
- Find ways to better manage stress. Negative emotions such as anxiety, stress, and nervousness can cause stomach gurgling and have a detrimental impact on digestive health.
- If you often have a rumbling stomach from excess gas, ask your doctor if using activated charcoal could help you solve the problem.
Warnings
- Consult your healthcare provider before making any significant changes to your lifestyle, diet, or exercise routine. After evaluating your health condition, he will be able to advise you on what to do to improve digestion and solve the problem of a rumbling stomach.
- If stomach rumbles are accompanied by abdominal cramps and inflammation, you may have contracted Crohn's disease. Describe your symptoms to your doctor.
- If you have dysentery, cramps, constipation or bloating in addition to a gurgling stomach, you may be suffering from irritable bowel syndrome. Go to the doctor to get a diagnosis.
