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Everyone has experienced it: You’re in a meeting and your stomach keeps reminding you (loudly) that you skipped lunch.
You feel embarrassed when a loud bang interrupts your presentation, but experts say it’s nothing to be ashamed of and the noises are out of your control.
The perfectly normal physiological process is known as borborygmi and is the result of contractions of the muscles of the stomach and intestines.
These help move food through the digestive tract, said Dr. Donna Powell, a gastroenterologist.
However, when the tract is empty because you haven’t eaten, normal contractions make noise as they move air and fluid through the stomach and intestines.
If your stomach seems to constantly growl before you feel ready for another meal, you may need to eat less, but do so more frequently, instead of the traditional breakfast, lunch, and dinner.
Dr. Powell said Prevention: ‘Stomach growling is a normal physiological process. It happens to everyone and is simply a sign that your digestive system is normal.’
It’s also “out of our control,” he added.
Food is constantly moving through the body, and if the stomach and intestines are empty of contents, 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 thought to trigger the secretion of hormones that trigger contractions anyway.
But what if you are in a place where you can’t eat easily? Is there any way to relieve the noisy symptoms of an empty stomach?
Experts say drinking water may be enough to temporarily muffle noises.
Eating more slowly can also help because it will slow down digestion, keeping you fuller longer, which should keep the grunting at bay.
If your stomach seems to constantly growl before you feel ready for another meal, you may need to eat less, but eat 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 fuller, which will prevent hunger cries.
If your stomach continues to talk even after you’ve satisfied your appetite, Dr. Powell said it could be a sign that your digestive system has kicked in to continue eating your most recent meal.
However, it can also be caused by excess gas, indigestion, diarrhea, or a chronic gastrointestinal condition such as irritable bowel syndrome (IBS).
To avoid uncomfortable sounds, Dr. Powell said it’s important to keep your stomach satisfied by eating regularly and not skipping meals.
Avoiding carbonated drinks and staying away from gas-producing foods, such as broccoli, cabbage, and beans, can also help reduce grunting after meals.
You should also talk to your doctor about any persistent or painful abdominal noise.