Everyone has experienced it: you’re in a meeting and your stomach doesn’t stop (loudly) to remind you that you skipped lunch.
You may feel embarrassed when loud rumbling interrupts your presentation, but experts say it’s nothing to be ashamed of — and you have no control over the sounds.
The completely normal physiological process is known as borborygmi and is the result of contractions of muscles in the stomach and intestines.
These help move food along the digestive tract, said Dr. Donna Powell, a gastroenterologist.
However, when the canal is empty because you haven’t eaten, normal contractions generate sound as they move air and fluids through the stomach and intestines.
If your stomach is constantly growling before you feel ready for another meal, you may need to eat less, but do so more often, instead of the traditional breakfast, lunch, and dinner.
Dr. Powell said Prevention: ‘The growling of the stomach is a normal physiological process. It happens to everyone and is simply a sign that your digestion is normal.’
It is also “out of our control,” she added.
Food is constantly being moved around the body, and when there are no contents in your stomach and intestines, you are more likely to hear digestive sounds because there is no food to muffle the sound.
And while there may be no food to move, hunger is believed to trigger the secretion of hormones that trigger labor anyway.
But what happens when you’re somewhere you can’t easily eat a meal? Is there a way to soothe the noisy symptoms of an empty stomach?
Experts say drinking water may be enough to temporarily quiet the rumbling.
Eating more slowly can also help, as it slows digestion, keeping you feeling full longer, which should keep the grunting at bay.
If your stomach growls constantly before you feel ready for another meal, you may need to eat less, but do so more often.
Swapping three larger meals for four to six smaller ones can improve digestion and prevent grunting, as well as improve metabolism and keep you more satisfied—which will prevent hunger pangs.
If your stomach still says something even after you’ve satisfied your appetite, Dr. Powell says it could be a sign that your digestive system has sprung into action to track your most recent meal.
However, it can also be the result of excessive gas, indigestion, diarrhea, or a chronic gastrointestinal condition such as irritable bowel syndrome (IBS).
To avoid the uncomfortable sounds, Dr. Powell said it’s important to keep your stomach happy by eating regularly and not skipping meals.
Avoiding carbonated drinks and staying away from gas-producing foods like broccoli, cabbage and beans can also help reduce post-meal grunting.
Also discuss any persistent or painful abdominal complaints with your doctor.