We've all been there: we are at an important meeting or sitting in a classroom taking an exam when suddenly an embarrassing noise breaks the silence. It's your gut bubbling. It can depend on the air or on peristalsis, or on the contractions of the intestinal muscles. To some extent it is a normal and inevitable phenomenon: digestion requires movement on the part of the intestine and this process is rarely silent. Nonetheless, you probably want to prevent gurgling from occurring at inopportune moments, and there are steps you can take to reduce these embarrassing noises.
Steps
Part 1 of 5: Strategic Snacks
Step 1. Have a small snack
To keep your gut from bubbling, one of the best things to do right now is to eat something. Sometimes, he growls with hunger.
- It may sound strange, but in fact the intestine is more active when it is empty! Food slows down the regular bowel movement, reducing the noises it produces.
- Avoid going to an important meeting, exam, or appointment on an empty stomach. This will help reduce the risk of them grumbling in an embarrassing way.
Step 2. Drink some water
Water can also help reduce the gurgling produced by intestinal activity if consumed in moderation. Therefore, accompany the snack with a glass of water for better results.
Ideally, the water should be filtered, distilled, boiled or somehow purified. Sometimes tap water contains chlorine and / or bacteria that can aggravate the irritable bowel problem
Step 3. Don't overdo the liquids
On the other hand, it is preferable not to consume too much water or other drinks either, otherwise there is a risk that the noises will increase as the liquid mass passes through the intestine.
You may have problems especially if you have to move. A stomach full of water can make quite loud noises if the body is in motion
Part 2 of 5: Choosing the Right Foods to Have a Healthy Gut
Step 1. Consume probiotics
Both the absence of bowel sounds and an excessively noisy bowel can indicate that the digestive system is functioning properly. One way to keep the gut healthy is to eat probiotic foods because they preserve the bacterial flora.
- Among probiotic foods, the best choices are sauerkraut, pickles, kombucha, yogurt, unpasteurized cheeses, kefir, miso, and kimchi.
- A healthy intestinal bacterial flora promotes digestion, reducing the noises that can be produced in case of problems with the digestive system.
Step 2. Reduce portions
Filling up during meals will put strain on the digestive system, with the risk of compromising health and increasing the production of unpleasant noises.
Instead of having a big meal, try eating multiple times throughout the day by reducing portions. This way you will avoid being on an empty stomach and will also give your body time to digest
Step 3. Make sure you are getting enough fiber (but not too much)
Fiber helps keep ingested food moving through the digestive system in a healthy and regular way.
- Fiber is good for the digestive system as it purifies it. However, be careful because, if you overdo it, they can cause bloating and encourage the production of bowel sounds.
- Women need 25 grams of fiber per day, while men need 38. Most people only eat 15. Whole grains and green leafy vegetables (as well as many other plant-based foods) are excellent sources of fibers.
Step 4. Lower your alcohol and caffeine consumption
Caffeine can turn the gut upside down because it increases acidity and the production of embarrassing noises. Alcohol and other substances (including those found in some medications) can further aggravate the problem.
In particular, avoid drinking coffee on an empty stomach. The irritability caused by caffeine and acidity can cause strong intestinal gurgles
Step 5. Reduce your consumption of milk and / or gluten
Sometimes, noises made by a bowel not functioning as it should can indicate a food intolerance, which irritates the stomach and intestines. In particular, intolerance to dairy products and gluten intolerance (present in starchy foods) are rather common problems that favor the production of intestinal noises.
- Avoid dairy products or gluten-containing foods for a week or two and see if you notice any improvements. If so, you may be suffering from an intolerance. Visit your doctor so that he can diagnose your condition.
- Try cutting down on dairy first and then on gluten to see if you get any benefits. Alternatively, you can eliminate both of them from your diet and, after a week or two, reintroduce dairy products to see if any changes are taking place. After a week, try reintroducing gluten and see what happens.
Step 6. Try the mint
Mint can produce a calming effect when the intestines are irritated. Try drinking peppermint tea. If you want a stronger treatment, try peppermint oil capsules. It is a natural product that combines the action of peppermint with other soothing ingredients. Some people find it effective.
Part 3 of 5: Reduce Meteorism
Step 1. Eat slowly
Many bowel noises do not depend on disorders affecting the digestive system, but on an excessive production of air in the intestine. This is a problem that can be solved quite easily. The simplest solution is to slow down chewing.
When you eat too fast, you also ingest a large amount of air. As a result, air bubbles form which create embarrassing bowel noises as they pass through the digestive system
Step 2. Don't chew the gum
The effect they cause is similar to that seen when eating fast. They cause you to swallow air as you chew them. If your gut tends to grumble, spit out the gum.
Step 3. Avoid fizzy drinks
Fizzy drinks, such as soda, beer, and fizzy water, can also cause intestinal gurgling.
These drinks are loaded with gas that enters the digestive system
Step 4. Eliminate carbohydrates and fats
Carbohydrates, and especially refined sugars, produce a lot of air when digested. Therefore, avoid foods that are high in sugar and starch, but also those that contain a lot of fat.
- Even healthier foods, such as fruit juices (especially apple and pear), can produce this effect due to their high sugar content.
- In themselves, fats do not cause bloating, but they can cause swelling that presses on the intestine, aggravating the problem.
Step 5. Don't smoke
Everyone knows that smoking is bad, but not that it can cause embarrassing bowel sounds. Like chewing gum or quick chewing, it can also make you swallow air.
If you smoke, consider quitting. If you can't or don't want to, at least avoid smoking in situations where you are certain that bowel noise is likely to embarrass you
Step 6. Consider medications
If you suffer from bloating, you may want to consider taking a medication specifically designed to counteract this problem.
There are capsules on the market that allow the body to digest foods that cause bloating. You can find them in the pharmacy. Ask your doctor or pharmacist which ones to buy
Part 4 of 5: Making Positive Lifestyle Changes
Step 1. Get enough sleep
The gut needs rest, just like the rest of the body. Therefore, try to get 7-9 hours of sleep every night. Otherwise, its regular functioning risks being temporarily compromised.
Also, be aware that many people tend to eat more if they don't get enough sleep. This habit also upsets the intestines, increasing the production of unpleasant noises
Step 2. Relax
People who are used to giving speeches in public or going to important dates can testify that stress and anxiety affect the intestines, increasing stomach acid, bloating and gurgling.
Do whatever it takes to reduce stress. Breathe deeply and play sports. Consider meditation
Step 3. Loosen the belt
Clothes that are too tight can create gut problems, hindering digestion. This is never desirable, but if bowel sounds are your primary concern, compression from clothing can exacerbate this problem.
A tight belt or garment slows down the digestion of carbohydrates, promoting bloating
Step 4. Brush your teeth more often
Good oral hygiene can reduce the noises coming from the stomach as it limits the entry of harmful bacteria through the mouth.
Step 5. See your doctor
If bowel sounds persist, especially if they are accompanied by discomfort or diarrhea, see your doctor. They could indicate a more serious health problem.
When intestinal problems do not go away they could indicate, for example, irritable bowel syndrome or inflammatory bowel disease
Part 5 of 5: Dealing with Embarrassment
Step 1. Keep in mind that these noises are common
Sometimes, even if you do everything you can to avoid the embarrassment that can arise from a physiological function or a bowel noise, you cannot avoid it. The good news is that it happens to everyone. So, while you want to sink when your stomach makes a weird noise while you are having a relationship in public, you would do well to remember that embarrassment and bowel noises are widely accepted and not something you need to obsess over.
- Since the noises emitted by the body can get out of our control, try not to worry about it. If you want to minimize these noises, you can try making the diet and lifestyle changes suggested in this article. However, unless they indicate a more serious health problem, avoid over-worrying.
- Plus, it's not even that likely that someone else will make a big deal out of it - it's possible that no one hears your stomach rumbling. You may think that people are more focused on you and what you do than on themselves.
Step 2. Realize that it's okay if you feel embarrassed
It can happen to anyone: it's an understandable feeling. Believe it or not, it can actually be a good thing. According to some research, people who get embarrassed tend to be kind and generous to others. Furthermore, those who reveal their embarrassment are considered more likeable and trustworthy.
Step 3. Learn to shift your attention
You may know that people can notice an embarrassing bowel noise because on several occasions they have reacted by laughing or making jokes, such as, "What was that?". There are various ways to react to the embarrassment of the moment (and some can be automatic, such as blushing). A great tactic is to acknowledge what happened, laugh at it or play it down and move on.
- For example, you might say, "I'm sorry!" or "Well, it was embarrassing. Anyway…". Even if you prefer to get out of the room and hide, try to admit what happened and act like it wasn't a big deal.
- Take a deep breath if you need to to regain control of your emotions. Remember not to take yourself or the situation too seriously.
Step 4. Go ahead
Sometimes, people think back to their most embarrassing moments for weeks, months, and even years or decades. However, once you have passed, you just have to put a stone on them: they are part of the past, so you have to move on and continue living. Dwelling on what happened and punishing yourself does not change anything, especially since intestinal noises are beyond our control!
- If your stomach is rumbling and you are afraid that it may embarrass you on various occasions in the future, be prepared to face these moments, for example by imagining how you might react when it happens again. That way, you'll already know what to do and you'll have less trouble putting these episodes behind you.
- Don't stop yourself from living your life. You may be tempted to avoid situations where this problem might embarrass you (for example, when you meet someone in the silence of a library, when giving a speech or presentation in public, when you go out with the person you like, and so on), but you don't have to limit your life by thinking about what might happen.
Advice
- It is not possible to completely inhibit bowel sounds, as they are a natural phenomenon of digestion. Keep in mind that it is normal to produce a certain amount and that they are a symptom of good health rather than a source of embarrassment.
- If you're trying to reduce bowel sounds, it's not very helpful to replace sugar with artificial sweeteners. The latter contain sugar alcohols which risk worsening the phenomenon of meteorism.
