If you’ve ever experienced a growling stomach, especially at inconvenient moments, you may have wondered why this happens and whether it’s something to worry about. While most people associate stomach growling with hunger, this phenomenon, known scientifically as borborygmi, can occur for various reasons beyond simply needing food.
In this guide, we’ll explore why your stomach growls, the potential causes behind it, and whether it’s normal or a sign of an underlying issue. We’ll also offer practical tips for managing or reducing stomach growling, especially if it’s causing discomfort or embarrassment.
What Causes Stomach Growling?
Stomach growling occurs when there is movement of gas and fluids through the digestive tract. This is a normal part of digestion and happens when the muscles of the stomach and intestines contract to move food, gas, and liquids through the digestive system. These contractions, known as peristalsis, are the body’s way of processing and breaking down food. The sound is produced when air, gas, or fluid is pushed through the intestines, creating the familiar growling or gurgling noises.
Although many people associate stomach growling with hunger, it can happen at any time, even when you’re not hungry or haven’t eaten recently. Some common causes of stomach growling include:
1. Hunger
One of the most well-known triggers of stomach growling is hunger. When your stomach is empty, it signals the brain to stimulate the release of ghrelin, a hormone that increases appetite and activates digestive muscles. The stomach muscles then contract to prepare for food, which can cause the growling sound.
These hunger-related growls are often louder because the stomach is empty, meaning there is no food to muffle the sounds of the moving gas and fluids. The body is essentially signaling that it’s ready to eat, which is why growling is often more noticeable right before mealtimes.
2. Digestive Processes
Even when you’re not hungry, your stomach and intestines are constantly working to digest food, moving it through the gastrointestinal tract. As food is broken down, the peristaltic waves of the digestive system push gas and liquids along with the food. This movement can create gurgling and growling sounds as air is displaced by the motion of digestion.
This process happens whether or not your stomach is full, and it is completely normal for your digestive system to make noise throughout the day. You may notice the growling more when your stomach is empty, but it’s happening all the time as your body works to digest and move food through your system.
3. Swallowed Air
Swallowing air while eating, drinking, or talking can contribute to stomach growling. When you swallow air, it enters the digestive system along with food or liquids, and as it moves through the stomach and intestines, it can create noise. Common activities that cause you to swallow more air include:
- Eating too quickly
- Drinking carbonated beverages
- Chewing gum
- Talking while eating
The air trapped in your digestive system gets pushed through the intestines during peristalsis, leading to the characteristic growling sounds.
4. Digestive Gas
As food is broken down in the intestines, it produces gas as a byproduct of digestion. This is especially true for certain foods that are high in fiber, complex carbohydrates, or sugars that are fermented by bacteria in the gut. Foods like beans, lentils, broccoli, and cabbage can produce more gas during digestion, which can lead to increased stomach growling as the gas moves through the intestines.
Gas-related growling is often accompanied by feelings of bloating or discomfort, especially if there’s a buildup of gas in the digestive system. If you notice that your stomach growls more frequently after eating certain foods, it could be related to the way your body digests and processes gas-producing foods.
5. Incomplete Digestion
If your body has trouble digesting certain foods, this can lead to more frequent stomach growling. Food intolerances—such as lactose intolerance or gluten sensitivity—can cause digestive discomfort, including excess gas and growling, because the body is unable to fully break down certain components of the food.
For example, people with lactose intolerance lack the enzyme lactase, which is needed to digest lactose, the sugar found in dairy products. As a result, undigested lactose ferments in the intestines, producing gas and leading to stomach growling, bloating, and discomfort.
6. Anxiety or Stress
Your digestive system is closely linked to your nervous system, and anxiety or stress can trigger changes in your gut’s activity. When you’re anxious or stressed, your body releases stress hormones that can speed up or slow down digestion, leading to increased gut motility and more noticeable stomach growling.
Stress-related digestive changes are common and can cause not only stomach growling but also other symptoms like nausea, indigestion, or cramps. If you notice that your stomach growls more frequently during times of stress or nervousness, this could be a contributing factor.
7. Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome (IBS) is a common digestive disorder that affects the functioning of the gastrointestinal tract. People with IBS often experience symptoms such as bloating, gas, abdominal pain, and irregular bowel movements. Stomach growling is also a common symptom of IBS, as the condition affects how food and gas move through the digestive system.
If you have persistent stomach growling along with other digestive issues like constipation, diarrhea, or abdominal discomfort, you may want to consult a healthcare provider to rule out IBS or other gastrointestinal conditions.
Is Stomach Growling Normal?
In most cases, stomach growling is a normal part of digestion and nothing to worry about. It is a sign that your digestive system is working to move food, gas, and fluids through the intestines. For many people, stomach growling is more noticeable when they’re hungry or haven’t eaten for a while, but it can also happen after eating or during normal digestion.
However, if your stomach growling is accompanied by other symptoms, such as pain, bloating, or diarrhea, it may be worth consulting a healthcare provider. Persistent or excessive stomach growling could indicate an underlying digestive issue, such as food intolerances, IBS, or gastrointestinal disorders that require medical attention.
How to Reduce Stomach Growling
If frequent or loud stomach growling is causing discomfort or embarrassment, there are several strategies you can try to minimize it. Here are some practical tips to help reduce stomach growling:
1. Eat Regularly and Avoid Skipping Meals
Hunger is one of the most common triggers for stomach growling, so eating regular meals can help prevent the empty-stomach growls. Try to avoid skipping meals or going long periods without eating, as this can lead to louder stomach noises.
If you’re prone to hunger-related growling, eating small, frequent meals throughout the day may help keep your digestive system quiet. Keeping healthy snacks on hand can also prevent prolonged hunger that leads to growling.
2. Eat Slowly and Mindfully
Eating too quickly can cause you to swallow excess air, which contributes to stomach growling. To reduce swallowed air, practice mindful eating by taking your time to chew food thoroughly and savor each bite. Avoid talking while eating, and try to eat in a calm, relaxed environment.
This can not only reduce the amount of air you swallow but also improve your digestion by giving your body time to properly break down food.
3. Limit Gas-Producing Foods
If your stomach growling is related to gas production, try cutting back on gas-producing foods such as:
- Beans and legumes
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Onions and garlic
- Carbonated drinks
- Sugary foods and artificial sweeteners
Instead, focus on eating easily digestible foods like lean proteins, non-gassy vegetables, and whole grains. These foods are less likely to cause excessive gas and bloating, reducing the likelihood of growling.
4. Stay Hydrated
Drinking plenty of water can help your digestive system function smoothly and prevent growling. Dehydration can slow down digestion, leading to increased gas and growling as your intestines work harder to move food and liquids through the system.
Try to drink water throughout the day, especially before and after meals, to aid digestion and keep your digestive system running smoothly. Avoid drinking large amounts of water during meals, as this can sometimes contribute to excess air being swallowed.
5. Manage Stress and Anxiety
Since stress and anxiety can affect your digestive system, practicing stress management techniques can help reduce stress-related stomach growling. Techniques such as deep breathing, meditation, yoga, and progressive muscle relaxation can help calm your nervous system and promote better digestion.
If anxiety or stress is a major factor in your stomach growling, consider incorporating these relaxation techniques into your daily routine to reduce the frequency of growling.
6. Check for Food Intolerances
If you notice that your stomach growls frequently after eating certain foods, you may have a food intolerance. Common intolerances include lactose, gluten, and fructose, all of which can cause digestive disturbances, including gas, bloating, and growling.
If you suspect a food intolerance, consider keeping a food diary to track which foods trigger your symptoms. You can also try an elimination diet, which involves removing specific foods from your diet for a period of time and gradually reintroducing them to identify triggers.
7. Consider Probiotics
Taking probiotics can help balance the bacteria in your gut and promote better digestion, which may reduce the amount of gas and growling in your digestive system. Probiotics are beneficial bacteria that support digestive health and can be found in foods like yogurt, kefir, sauerkraut, and kimchi, or taken as supplements.
Adding more probiotics to your diet can improve gut health and minimize digestive disturbances that lead to stomach growling.
When to See a Doctor
In most cases, stomach growling is a normal part of digestion and not a cause for concern. However, if you experience persistent growling along with other symptoms like abdominal pain, bloating, diarrhea, or unexplained weight loss, it may be worth consulting a healthcare provider to rule out underlying digestive issues.
Conditions like IBS, lactose intolerance, celiac disease, or small intestinal bacterial overgrowth (SIBO) can cause excessive gas and digestive discomfort, and a healthcare provider can help diagnose and manage these conditions.
Conclusion
Stomach growling is a natural part of the digestive process and is usually nothing to worry about. It occurs when the muscles of the digestive tract move food, gas, and liquids through the intestines, and it can happen whether you’re hungry or digesting a meal.
While stomach growling is typically normal, it can sometimes be related to hunger, gas, food intolerances, or anxiety. If you’re looking to reduce the frequency or volume of your growling stomach, eating regularly, staying hydrated, and managing stress are all helpful strategies. In most cases, growling is harmless, but if it’s accompanied by other symptoms, consult a healthcare provider for further evaluation.
