A stomach gurgling loudly in class is something that easily draws attention. When it makes these noises, it may be a distraction for you, but also for the people around you. It can become a problem that puts you in great difficulty, preventing you from paying attention and concentrating on the lesson. Stomach rumbling is caused by the digestive system. Fortunately, there are some tricks to be able to control it.
Steps
Part 1 of 3: Follow a Healthy Diet
Step 1. Realize that this is normal
The rumbling of the stomach is caused by the digestive system while it is busy doing its job: mixing food, liquids and gastric juices inside it and pushing everything through the intestinal tract. Noise occurs when the walls of the gastrointestinal tract contract and relax as they pour everything into the intestine. Even if you follow a proper diet, sometimes the rumbling does not stop, but there is no reason to be embarrassed.
Step 2. Try not to have a big meal before going to class
If you eat too much, your digestive system gets tired. In these cases, the stomach may grumble more often, as it has to process more food to pass it to the intestines.
Step 3. Avoid being on an empty stomach
When the stomach is empty for two hours, the rumbling is louder because there is little or nothing inside to absorb or muffle the noise. When you go without eating for a long time, your body releases certain hormones that tell the brain that it's time to clear your stomach to make room for what will be ingested.
- Bring some small snacks with you at all times.
- Constantly drink water, fruit juices, tea, etc.
Step 4. Limit your consumption of indigestible foods
Some carbohydrates are difficult to digest. Don't avoid them completely, as they provide energy and play a vital role in digestive health. Just try to eat in moderation to keep your stomach healthy, but less prone to gurgling.
- Resistant starches: potatoes or pasta cooled after cooking, sourdough bread and unripe fruit.
- Insoluble fiber: wholemeal flour, wheat bran, cabbage, lettuce and peppers.
- Sugars: apples, pears and broccoli.
Step 5. Learn to recognize the symptoms of hunger
Remember that rumbling in the stomach can occur both when you have just finished eating and when you have not eaten for a few hours. To avoid gorging yourself and risking your stomach gurgling, identify the moments when you actually feel hungry. The best way to control and avoid senseless eating is to learn about the times around which your normal diet revolves.
Step 6. Eat slowly and chew properly
Usually people who eat by swallowing a lot of air have a stomach that rumbles more than that of others. If you ingest foods too quickly or talk while eating, you will likely swallow a lot of air as well. Eat slower to avoid this problem.
Part 2 of 3: Avoid Gas
Step 1. Take some bloating medication
Excess gas in the intestines can cause the stomach to gurgle. An easy way to avoid this problem is to take an over-the-counter medicine that can eliminate intestinal gas. It is not necessary to take it every time you sit down at the table, but try to remember it before you eat something that causes you to excessively gas.
Step 2. Avoid foods that make you bloated
Some foods are known to increase intestinal gas production due to the complexity of their breakdown process. By avoiding consuming them in excessive quantities, you will be able to control the rumbling of the stomach.
- Cheese
- Milk
- Artichokes
- Pears
- Broccoli
- Beans
- Fast food foods
- Carbonated drinks
Step 3. Take a walk
After you've eaten, go out for a stroll. Just walk half a kilometer. A walk will help you digest and keep your intestines moving in a healthy way.
Part 3 of 3: Dealing with Problems
Step 1. Exercise regularly
A sedentary lifestyle can lead to stomach problems which can create an abundant production of noises and rumblings. If you do not exercise, you will suffer negative consequences on your weight and tolerance to certain foods, leading to a bloated stomach, full of gas and extremely noisy.
Step 2. Find out if you have a nerve disorder
If you are always nervous or anxious, the nerves send signals to the stomach, causing it to gurgle. If you notice that he is grumbling all day, despite changes in diet or lifestyle, be aware that you may be suffering from a nerve disorder which, however, can be treated by consulting your doctor.
Step 3. Learn to recognize the symptoms of a food intolerance
The consumption of certain food products can cause allergic reactions that cause stomach pain and loud rumblings. If you find yourself having some discomfort, often after eating the same type of food, avoid it. Most often it is lactose food intolerance. It occurs when dairy products cause severe irritation to this organ.
Step 4. Find out if you have severe indigestion, also known as dyspepsia
Severe abdominal pain, excessive belching, nausea, a feeling of fullness after ingesting small amounts of food, and bloating are all symptoms of a severe indigestion problem. If they occur frequently, see your doctor. Dyspepsia is not a life-threatening condition, but it should be treated.
Advice
- Sleeping 6-7 hours a day can help you avoid digestive problems.
- Drink a lot during the day. Avoid devouring large amounts of food, or your stomach may grumble.
