The sound of stomach growling in class is very disturbing. Not only for you, but also because the people around you can find it difficult to focus when they hear the sound of your rumbling stomach. This can make you very uncomfortable, difficult to make friends, or difficult to focus on studies. A rumbling stomach sound is caused by the body's digestive system. Luckily, you can follow some of these tips to control it.
Step
Method 1 of 3: Adopting a Healthy Lifestyle
Step 1. Understand that a rumbling stomach is normal
A rumbling stomach sound occurs because the stomach is working: the digestive system mixes food, liquids, and stomach acid and pushes them into the intestines. The sound occurs when the walls of the digestive tract contract and relax to squeeze food in the intestines. Even with the right food, your stomach can growl at times and you have nothing to be ashamed of.
Step 2. Try not to eat large portions of food before class
If you eat too much food, your digestive system is working too hard. If this happens, the stomach will make more frequent sounds because it has to move more food through the intestines.
Step 3. Don't come to class on an empty stomach
If your stomach has been empty for two hours, the rumbling will become louder. This is because there is no (or at least) food in the stomach that can absorb or muffle the sound. When you don't eat for hours, your stomach releases hormones that let your brain know when to empty your stomach and make room for food to enter.
- Always bring a small snack.
- Continue to consume fluids, both water, juice, tea, and others.
Step 4. Limit the consumption of foods that are difficult to digest
Certain carbohydrates are difficult to digest. However, do not stop eating them altogether because carbohydrates help provide energy and maintain a healthy digestive tract. Eat carbohydrates in moderation to keep your stomach healthy, but not rumbling.
- Starches that are difficult to digest: refrigerated potatoes or pasta after cooking, sourdough bread, and unripe fruit.
- Insoluble fiber: whole wheat flour, wheat bran, lettuce, and bell peppers.
- Sugar: apples, pears and broccoli.
Step 5. Know the signs of a hungry stomach
Remember that your stomach can growl when you've just eaten and when you haven't eaten for a period of time. So that you don't eat too much and your stomach doesn't growl excessively, understand the signs when you are really hungry. Learning your normal mealtime scheme is the best way to eat regularly and not overeat.
Step 6. Eat slowly and chew food properly
People who swallow a lot of air usually rumble more often. If you eat too fast or eat while talking a lot, you are likely to swallow a lot of air. Eat more slowly to avoid it.
Method 2 of 3: Avoiding Gas
Step 1. Take a bloating reliever
Excess gas in the intestines can cause the stomach to growl loudly. A simple way to avoid this is to take over-the-counter bloating medications. You don't need to take this medication with every meal, but remember to take it before eating foods that cause flatulence.
Step 2. Avoid foods that will make you bloated
Certain foods are known to cause gas due to their complexity to decompose. By not consuming the following foods in excess, you will be able to control your stomach so you don't bloat.
- Cheese
- Milk
- Artichoke
- Pear
- Broccoli
- Nuts
- Fast food
- Soda
Step 3. Walk
After eating, take a walk. You don't need to walk more than 1 km. Walking will aid digestion and keep the intestines moving in a healthy manner.
Method 3 of 3: Overcome Indigestion
Step 1. Exercise regularly
A sedentary lifestyle can cause stomach problems. This causes the stomach to make excessive noises. If you don't exercise, your weight and your body's tolerance for certain foods will be negatively affected, causing you to get distended, bloated, and make very loud noises.
Step 2. Understand whether you have a nervous breakdown or not
If you are always nervous or restless, your nerves will send signals to your stomach. This signal causes the stomach to produce a gurgling sound. If you experience it throughout the day, despite dietary and lifestyle changes, you may have an anxiety disorder that your doctor can treat.
Step 3. Learn the symptoms of food intolerance
Consumption of certain foodstuffs can cause an allergic reaction that triggers an upset stomach and a forced gurgling sound. If your stomach feels uncomfortable after eating the same type of food, avoid that food. The most common food intolerance is lactose intolerance. This case occurs when products made from milk cause intense stomach irritation.
Step 4. Watch for dyspepsia or severe indigestion
Upper abdominal pain, excessive belching, nausea, fullness after eating a small amount of food, and abdominal swelling are symptoms of a serious digestive problem. If you experience it frequently, call your doctor. Although not a dangerous disease, dyspepsia should be checked.
Tips
- Sleeping for 6-7 hours every day can help prevent digestive problems.
- Drink fluids throughout the day. Do not immediately drink it in high doses so that your stomach does not bloat.
- Always eat small portions and limit consumption when you are hungry. Use this rule only after breakfast (you can have a large breakfast and limit the number of other meals after). Avoid fast food, and eat healthy foods.
