We've all experienced it. While attending an important meeting or taking an exam in a quiet classroom, suddenly an embarrassing sound breaks the silence. It's your stomach, rumbling. The sound can be caused by gas or peristalsis, which is the contraction of the intestines. Stomach sounds are normal and cannot be avoided because the digestive process does require the work of the intestines and a silent intestine means unhealthy. However, you may not want your stomach to growl at any given time, and there are steps you can take to avoid these embarrassing sounds.
Step
Method 1 of 5: Eat Snacks Strategically
Step 1. Eat a small snack
In the short term, one of the best actions to stop a rumbling stomach is to eat a snack. Sometimes, the stomach rumbles from hunger.
- As strange as it may seem, the intestines are actually most active when empty. Food in the body slows the normal movement of the intestines so that it can reduce the symphony of rumbling.
- Don't attend meetings, take exams, or date on an empty stomach. If the stomach is filled, the embarrassing noise will decrease.
Step 2. Drink water
Water can also reduce stomach upset if taken in moderation. For best effect, have a snack with a small glass of water.
Ideally, drinking water should be filtered, distilled, boiled, or purified. Tap water contains chlorine and/or bacteria which can irritate a sensitive stomach
Step 3. Don't drink too much
On the other hand, you should not drink too much water or other fluids. Excessive drinking can actually make a noise as water moves through your system.
This option is problematic if you are very active. A stomach full of water can make a pretty loud noise if you have to move around a lot
Method 2 of 5: Eat for a Healthy Gut
Step 1. Take probiotics
A bowel that never makes a sound is sometimes a sign of an unhealthy digestive tract, but a bowel that sounds very loud is also a sign of the same. One way to maintain a healthy internal ecosystem is to eat probiotic foods that promote the growth of healthy bacteria in the body's system.
- Examples of good probiotic foods are sauerkraut, natural pickles, kombucha, yogurt, unpasteurized cheese, kefir, miso, and kimchi.
- Healthy bacteria in the gut aid digestion and reduce noises that may arise from an unhealthy gut.
Step 2. Eat small portions
Eating large portions will put a strain on the digestive system, which is not good for health and can increase the likelihood of stomach growling.
Instead of eating large portions, try to eat several smaller portions a day. Thus, the stomach will not be empty and there is also enough time for the system to digest the food
Step 3. Make sure you eat enough fiber, but not too much
Fiber helps in the healthy and regular movement of food through the system.
- Fiber is very good for the digestive system and has a cleansing effect. However, be careful because too much fiber can cause gas and cause stomach rumbling.
- Women need 25 grams of fiber per day. Men need 38 grams a day. Most people only get 15 grams. Good sources of fiber are whole grains and leafy green vegetables (as well as many other vegetables)
Step 4. Stay away from caffeine and alcohol
Caffeine can irritate the gut by increasing acidity and embarrassing noises. Alcohol and other chemicals (including those contained in medications) can exacerbate this problem even further.
In particular, avoid coffee on an empty stomach. The combination of these drinks and the potential irritation caused by caffeine and acidity can cause a rumbling sound in the stomach
Step 5. Stop consuming dairy and/or gluten products
Sometimes, an unhealthy (and gurgling) gut is a sign that you can't tolerate certain foods that irritate your stomach and intestines. Intolerance to dairy or gluten products is a common problem that causes stomach rumbling.
- Avoid foods containing dairy or gluten products for a week or two, and see if there's any improvement. If so, you may have an intolerance to that food ingredient. Consider getting a formal diagnosis from a doctor.
- Try to stop taking just one, then the other, and see if any of them have a positive effect. Or, you can avoid both and after a week or two, eat dairy again and see if anything changes. After a week, try eating gluten and see what happens.
Step 6. Try peppermint
Peppermint can soothe irritated intestines. Try drinking peppermint tea. For a more robust option, you could try Colpermin or Mintec. Both are natural products that mix peppermint and other soothing ingredients that some people find helpful.
Method 3 of 5: Minimizing Gas and Air in the Stomach
Step 1. Eat slowly
There are many cases of stomach sounds that are not caused by a bowel problem, but because of too much gas or air in the digestive system. This is a relatively easy problem to solve. One simple solution is to eat slowly.
Eating too fast means swallowing a lot of air. Swallowed air creates bubbles that make stomach sounds as the air moves through the digestive system
Step 2. Remove the gum from the mouth
Chewing gum has the same effect as eating too fast. You will swallow air when you chew it. Spit the gum if your stomach growls.
Step 3. Avoid the bubbles
Bubble drinks such as soda, beer, and carbonated water can also make a sound in the stomach.
This type of drink is full of gas which then enters the digestive system
Step 4. Cut down on carbohydrates and fats
Carbohydrates and especially refined sugars produce a lot of gas when digested. Avoid foods that contain sugar and starchy foods, as well as excess fat.
- Healthy foods such as fruit juices (especially apples and pears) can also have the same effect because they are high in sugar.
- Fat doesn't produce gas on its own, but causes bloating which puts pressure on the intestines and exacerbates the problem.
Step 5. Don't smoke
Everyone knows that smoking is bad for health, but maybe you don't know that cigarettes also cause stomach upset. Smoking, like chewing gum or eating too fast, can also allow air to be swallowed and into the digestive system.
If you smoke, consider quitting. If you can't or don't want to quit, at least avoid smoking before an event or situation that is important enough to embarrass your stomach
Step 6. Consider taking medication
If you have frequent gas problems, consider taking medication to treat the problem.
There are a number of pills that can help the body digest gas-causing foods. You can buy them at pharmacies and drug stores. Ask your doctor or pharmacist for advice
Method 4 of 5: Making Positive Lifestyle Changes
Step 1. Get enough sleep
The intestines need rest, just like the rest of the body. Try to get seven to nine hours of sleep every night. Otherwise, the ability of the intestines to function normally will be temporarily weakened.
In addition, many people tend to overeat if they don't get enough sleep. It can also create pressure on the intestines and potentially cause stomach sounds
Step 2. Relax
Anyone who has ever spoken in public or had an important date can tell that stress and anxiety affect the stomach. These emotional states can increase stomach acid, gas, and stomach sounds.
Do what you can to reduce stress. Take deep breaths and get enough exercise. Consider meditation
Step 3. Loosen the belt
Clothing that is too tight can block the intestines and hinder healthy digestion. The effect isn't positive, and if you're having trouble with stomach noises, tight clothing may be contributing.
Belts or tight clothing slow down the digestion of carbohydrates, thereby contributing to gas
Step 4. Brush your teeth more often
Oral and dental hygiene can reduce stomach sounds because it can limit the entry of unhealthy bacteria from the mouth.
Step 5. Visit a doctor
If stomach sounds are a persistent problem, especially if accompanied by discomfort or diarrhea, see a doctor. It may be a sign of a more serious health problem.
Ongoing bowel problems may be a sign of irritable bowel syndrome or inflammatory bowel disease
Method 5 of 5: Coping With Shame
Step 1. Know that stomach growls are normal
Sometimes you will hear stomach sounds even though you have done everything you can to avoid embarrassing bodily functions or stomach sounds. The good news is that these sounds and functions are normal and happen to everyone. So, even if you want to disappear into the earth when your stomach growls during your presentation, remember that embarrassment (and stomach rumbling) is experienced by people all over the world, and there's no need to think too much about it.
- Since the sounds your body makes cannot be completely controlled, try not to worry too much. If you want to minimize the noise, try the diet and lifestyle changes suggested in this article. However, if there are no indications of a more serious health problem, don't think too much about it.
- Most likely, other people wouldn't mind either, maybe no one even heard of it. You may experience the spotlight effect, which is when you believe that other people are focusing on you and your actions when they really aren't.
Step 2. Know that shame is not wrong
Everyone must have been embarrassed because feelings are part of being human. And, believe it or not, shyness can actually be a positive. Research has found that shy people tend to be kind and generous people. In addition, people who dare to show shame are more likable and trustworthy.
Step 3. Learn how to dodge
You may notice that everyone hears your stomach rumble because they laugh or comment, "What's that sound?" There are many ways to respond to the moment (and some may be automatic, like blushing). One tactic is to confess, then laugh along or play down the effect, and act normal.
- You can say, "Gee, sorry!" or even, “Embarrassing huh. Uh, by the way…” Even if you want to get out of the room and hide, try to just admit it and act like nothing happened.
- Take deep breaths if you need to control your emotions. Remember, don't take it too seriously.
Step 4. Forget it
Sometimes, we dwell too much on embarrassing moments for weeks, months, even years after the incident itself. However, once the moment passes, shame is just a thing of the past, and you have to move on. Remembering it, as well as punishing yourself, won't change anything, especially since stomach rumbling isn't something you can control.
- If your stomach rumbles and you don't want to be embarrassed, try to be prepared, such as visualizing how you would react if you heard the same sound again. That way, you've already rehearsed what to do, and the moment is likely to be easier to pass.
- Don't let shame stop you from enjoying life. It may be tempting to avoid situations that might cause embarrassment (meeting people in a quiet library, giving a speech or presentation to a group of people, going on a date, etc.), but you shouldn't limit yourself to something that might happen.
Tips
- Stomach sounds can never be stopped because it is a natural part of the digestive process. Accept that sound in certain frequencies is normal and a sign of health, not something to be ashamed of.
- Replacing sugar with artificial sweeteners isn't very helpful if you're trying to reduce stomach noises. Most artificial sweeteners contain sugar alcohols that are just as bad or even worse at producing gas.
