Flo Fact-Checking Standards

Every piece of content at Flo Health adheres to the highest editorial standards for language, style, and medical accuracy. To learn what we do to deliver the best health and lifestyle insights to you, check out our content review principles.

Stomach Growling: 8 Proven Ways to Quiet a Growling Stomach

Everyone experiences their stomach growling after eating at some point in their life. Some experience it more than others. Though it is normal, there are many preventable causes of stomach growling that you can learn to avoid.

A growling stomach is a normal part of digestion, but what you eat and how you eat it can affect how loud or frequent the growling is. If you’ve ever wondered, “Why is my stomach growling,” then read on to discover what’s causing it. If your stomach won’t stop growling, we’ve listed 8 tips on how to stop stomach growling after eating.

What is stomach growling?

There are lots of good bacteria living in our gut. Their job is to defend against pathogens, boost our immune system, and break down some compounds found in the food we eat. All the food we consume is fermented by enzymes in different parts of the gut. One of the byproducts of that process is gas, and along with the air we swallow as we eat, that excess air is the cause of a growling stomach.

Because the intestines are hollow, as the trapped gas and air move through them, they make a rumbling sound known as borborygmus (pronounced bor-bor-RIG-mus). This word was introduced in the 1790s and is traced to the ancient Greek word borboryzein, which means “to rumble.”

What causes stomach growling?

As the trapped air and gas from your food are pushed through the intestinal tract, the pressure causes the air to gurgle and rumble, much like air in water pipes in a house. 

Because the intestines are hollow, we can hear the growling through our bodies. The volume and intensity of a growling stomach depend on how much gas is trapped in the intestines. If you’re wondering how to stop stomach growling after eating, then follow some of these simple tips. 

How to stop stomach growling

A woman with her stomach growling after eating

Stomach growling after eating is a natural process and a simple byproduct of food breaking down in our bellies. However, what you eat and how you eat it can affect the regularity and volume of the growls and gurgles. 

Take control of your borborygmus and look at these tips below. Manage a growling stomach by changing your diet and eating habits to enjoy more time growl-free. 

1. Eat slowly and regularly

If you’ve ever wondered what causes stomach growling, it may be the way you eat. When you eat quickly, you tend to swallow a lot of air and large bites of food without chewing. When the stomach and intestines have to do extra food breakdown, the bacteria work harder, producing more gas. 

When you eat quickly, you tend to swallow a lot of air and large bites of food without chewing.

Try to slow down when eating and chew your food thoroughly. When you thoroughly chew your food, the bacteria in your stomach don’t have to work so hard, leading to less gas production. 

Join the digestive issues conversations

2. Avoid foods that cause intolerance

If you have a sensitivity to a certain food, like dairy, wheat, or eggs, then eating those foods will cause your stomach and intestines to react. Not only will it increase the amount of stomach growling after eating, but it can lead to health problems.

Eating foods your body is intolerant to causes irritation and inflammation of the stomach and intestines and makes it hard to process food. If you continue to eat food your body is sensitive to, you can develop conditions like irritable bowel syndrome and leaky gut, which can interrupt your daily activities. 

It’s not easy to avoid certain foods in today’s world of busy schedules. If your stomach won’t stop growling, keep a food diary. If you’re experiencing frequent bowel problems, bring your food diary to your medical professional. They may be able to point out some food sensitivity concerns. Common sensitivities include lactose, gluten, soy, fish, and eggs. If you notice that some foods seem to be the cause of excessive borborygmus, mention them to your doctor.

3. Drink enough water

Staying hydrated is a key component of good health. If you don’t drink enough water, your stomach and intestines have to work harder to break down food and can cause extra gas. Dehydration may be what causes stomach growling for you.

There’s a lot of water found in many foods, such as cucumber and zucchini, and this water counts toward your daily water consumption. Eat lots of water-rich foods and drink water slowly between meals to ensure you have plenty of fluids for all your body’s needs.

4. Cut down on foods that cause gassiness

Certain foods make everybody gassy. If your stomach won’t stop growling, try to reduce the number of gas-producing foods you eat.

Foods like beans are very high in fiber. Fibrous foods tend to create more gas in the body. Carbonated beverages like soda and sparkling water also add more gas to your stomach. Foods high in grease and trans fats like fast food and highly processed foods can also create more gas in your belly. Try cutting out these types of foods and see if your rumbling improves. 

Certain foods make everybody gassy. If your stomach won’t stop growling, try to reduce the number of gas-producing foods you eat.

If you have already cut down on certain gassy foods and are still wondering why your stomach is growling, start writing in a food diary and bring it to your health professional. They can check to see if there’s something you missed or run tests to see if you have a food allergy that could be affecting you.

Why You’re Bloated: Cycle or Gut?
Read medically reviewed articles on topics like this

5. Reduce sugar intake

Our brains actually run on sugar; however, it’s not actually easy to digest. If you’re wondering how to stop stomach growling, try to reduce your sugar intake.

Sugar is difficult for the body to process. If your body is sensitive to sugars or if you have a lot of sugars at once, your stomach will growl from excess gas, and you may experience other symptoms like inflammation and stomach pain. Try to space out your sugary treats, and drink water to help flush your system and reduce stomach growling.

6. Avoid acidic foods

Foods like citrus fruits and coffee contain high amounts of acid. These acids can actually harm the lining of your stomach and intestines, causing inflammation, pain, and a growling stomach. 

If you drink coffee in the morning and experience frequent stomach growling, try to reduce your coffee intake or replace it with a less acidic beverage like tea. Reduce your citrus intake or spread it out over the whole day so your stomach doesn’t have to process all of it at once.

7. Eat small portions

If your stomach won’t stop growling, look at how much you eat at a time. Eating smaller portions more frequently throughout the day gives your stomach a break from processing a lot of food at once. 

When the bacteria in your gut don’t have to work as hard, they don’t produce as much gas. Give your body smaller meals more frequently throughout the day to reduce the amount of rumbling as your body digests the food.

8. Stay active after a meal

If you remain seated for long periods of time for work, then your stomach and intestines may be pinched due to your posture. If your stomach is growling after you eat at work, sitting still may be the cause.

When you sit down after eating, you put extra pressure on your intestines and pinch them, so when the trapped gas is pushed through, it rumbles. Try to get up and be mildly active after eating to reduce the amount of rumbling.

Simple activities like taking a walk help your stomach digest your food efficiently and with less noise. Give your body a chance to move by standing every hour you are sitting at a desk and doing simple stretches.

4 Ways to Ease Hormonal Bloating
Read medically reviewed articles on topics like this

The takeaway

Borborygmus is completely normal. Stomach growling is part of natural digestion. If it’s loud, frequent, or accompanied by pain and digestive troubles, however, you can take measures to reduce it. 

Try these tips on how to stop stomach growling, and keep a food diary if you suspect you may have a food sensitivity. Just changing a few things in your normal routine can make all the difference in your stomach. Taking a walk after eating, chewing your food, and drinking more water can greatly reduce the sounds your stomach and intestines make during the day.

Try Flo today