We've all experienced those occasional gurgling, rumbling sounds coming from our stomachs. Scientifically referred to as borborygmi, these sounds occur as food, gas, or fluids move through the digestive tract. Since the stomach and intestines are hollow, this movement causes vibrations that create audible noises.

In most cases, stomach growling is a natural part of the digestive process. However, if the noises are unusually loud, persistent, or accompanied by discomfort, they may point to a more serious underlying issue.

What Causes Your Stomach to Growl?

Your digestive system is constantly at work. Muscles lining the walls of your stomach and intestines contract rhythmically in a process known as peristalsis. These contractions help move food, gas, and liquids through the gastrointestinal (GI) tract and contribute to the sounds you hear.

Several common reasons explain why your stomach might growl:

Hunger: When your stomach is empty, it releases ghrelin, a hormone that signals your brain to initiate eating behavior. As ghrelin is released, the stomach muscles contract and digestive juices are secreted, all of which produce louder and more pronounced noises due to the absence of food to absorb the sounds.

Digestion: After a meal, your stomach and intestines remain active to break down and transport nutrients. The digestive system pushes food forward, mixes it with enzymes, and processes it into absorbable components, which can result in audible growling.

Swallowed Air: Talking while eating, eating too fast, chewing gum, drinking through a straw, or smoking can lead to excess air entering your stomach. As this air travels through your digestive tract, it may contribute to gurgling sounds.

Gas-Producing Foods and Beverages: Certain foods are more likely to cause gas and bloating. Examples include:

  • Beans and lentils

  • Cruciferous vegetables like cabbage and broccoli

  • Dairy products (especially for those with lactose intolerance)

  • Carbonated drinks

  • Alcoholic beverages, especially beer and wine

  • Foods containing artificial sweeteners

Lactose Intolerance: In people who can't properly digest lactose (a sugar in milk), undigested lactose reaches the large intestine where it's fermented by bacteria, leading to gas, bloating, and increased stomach noise.

Stress and Anxiety: Mental stress can affect digestive function. Anxiety may trigger faster contractions or increase gut sensitivity, which can lead to noticeable stomach growling, bloating, or discomfort.

Ways To Manage and Minimize Stomach Growling

While the occasional rumble is nothing to be concerned about, there are practical steps you can take to lessen stomach growling:

1. Eat at Regular Intervals
Keeping your stomach from being empty can reduce hunger-related growling. Small, frequent meals or healthy snacks may help keep your digestive system active without excessive noise.

2. Track Food Triggers
Maintain a food diary to identify ingredients that lead to bloating, gas, or discomfort. Once identified, limit or avoid those items in your diet.

3. Practice Mindful Eating
Slow down during meals. Chew food thoroughly, avoid talking with your mouth full, and try not to rush through eating. This reduces the amount of air swallowed and supports better digestion.

4. Limit Gas-Producing Items
Reduce intake of beans, carbonated drinks, high-fiber vegetables, and artificial sweeteners. Try cooking vegetables well and soaking beans before cooking to lessen their gas-forming potential.

5. Stay Hydrated
Drinking water throughout the day can help digestion and prevent dehydration-related discomfort. Aim to sip water slowly rather than gulping.

6. Reduce Use of Sugar-Free Products
Products containing xylitol, sorbitol, or other sugar alcohols can cause excessive gas and bloating in some people. Consider cutting back on these sweeteners if you notice a connection.

7. Manage Stress Levels
Relaxation techniques such as deep breathing, meditation, gentle exercise, or engaging in enjoyable activities can help reduce the impact of stress on digestion.

8. Gentle Movement
Sometimes, changing body position, walking around, or simply standing up can help release trapped gas and reduce gurgling noises.

When Stomach Growling Might Be a Concern

In most cases, stomach growling is normal. However, if these sounds are accompanied by discomfort, digestive disturbances, or other symptoms, they could signal a health issue requiring medical evaluation.

Seek medical attention if growling occurs with:

  • Persistent or severe abdominal pain

  • Ongoing diarrhea or constipation

  • Blood in the stool

  • Sudden weight loss

  • Nausea or vomiting

  • Inability to pass gas

These signs may indicate a more serious gastrointestinal condition that warrants further investigation.

Conditions That Can Cause Excessive Stomach Growling

Certain health issues can lead to unusually loud or frequent stomach noises:

Inflammatory Bowel Disease (IBD): Chronic conditions like Crohn’s disease and ulcerative colitis cause inflammation in the GI tract. These disorders often come with abdominal pain, urgent bowel movements, and excessive intestinal activity, resulting in loud growling.

Food Intolerances: Individuals who have trouble digesting specific foods (such as lactose or gluten) may experience increased gas, bloating, and bowel sounds after consumption.

Gastroenteritis: This is a stomach infection caused by bacteria, viruses, or parasites. It can lead to symptoms such as watery diarrhea, fever, cramps, and loud, hyperactive bowel sounds.

Gastrointestinal Bleeding: Conditions like ulcers, inflammatory diseases, or tumors can lead to bleeding within the digestive tract. This bleeding can sometimes be associated with abnormal gut sounds.

Celiac Disease: An autoimmune response to gluten damages the small intestine, leading to nutrient malabsorption, bloating, frequent bowel movements, and noisy digestion.

Intestinal Obstruction: When part of the intestine is blocked, food and fluid build up behind the blockage, increasing pressure and causing high-pitched or loud sounds. This condition is serious and needs immediate medical attention.

Final Thoughts

The occasional rumble in your belly is usually nothing more than a sign that your digestive system is active and functioning. Hunger, digestion, and even swallowed air can lead to audible stomach sounds. While often harmless, these growls can sometimes become uncomfortable or embarrassing.

Fortunately, simple dietary adjustments, regular eating habits, and stress management can significantly reduce the frequency and volume of stomach noises. If you experience persistent or painful growling along with other concerning symptoms, it’s wise to speak with a healthcare provider.

Understanding your body's signals and how to respond appropriately can help you maintain both digestive comfort and confidence throughout the day.