Loud stomach growls during class are incredibly annoying. Not just for you, but the people near you may have trouble concentrating when your stomach is making these sounds. They can make you really uncomfortable and prevent you from socializing or concentrating on your school work. These grunts are caused by your digestive system. Luckily, there are a few tricks you can do to control your stomach.
Method 1 of 3: Follow a Healthy Eating Regimen
Step 1. Keep in mind that it is normal
The sounds your stomach makes are caused by your digestive system doing what it's supposed to: mixing food, fluids, and gastric juices and moving them into the intestinal tract. Grunting occurs when the walls of your intestinal tract contract and relax to crush everything so it can pass through the intestines. Even with a proper diet, growling will happen sometimes, and there is no reason to be ashamed.
Step 2. Try not to eat large meals before class
When you eat too much food, your digestive system works harder. Grunting can occur more frequently when this happens, as there is more food to move into the intestines.
Step 3. Avoid having nothing in your stomach
When your stomach is empty for 2 hours, the growl sounds louder. This is because there is little or nothing that your stomach can absorb or muffle the noise. When you go hours without eating, your body releases hormones that let the brain know that it is time to clean up any debris in the stomach to make room for any food that can enter.
- Carry small snacks with you at all times.
- Constantly drink water, juice, tea, or any other liquid.
Step 4. Limit indigestible foods
Certain carbohydrates are resistant to digestion. Don't avoid them entirely, as they help provide you with energy and play an important role in the health of your digestive tract, but eat them in moderation to keep your stomach healthy and less prone to growling.
- Resistant starch: pasta or potatoes that have cooled after cooking, sourdough bread, and green fruit
- Insoluble fiber: wheat bran, wheat flour, lettuce, cabbage, and bell peppers
- Sugar: apples, pears, and broccoli
Step 5. Be aware of your hunger cues
Remember that grunting can occur both when you've just eaten and when you haven't eaten in a while. To avoid overeating and your stomach growling, pay attention to when you are really hungry. Knowing the timing of your normal eating regimen is the best way to keep track and avoid the habit of eating at all times.
Step 6. Eat slowly and chew properly
Generally, people who swallow a lot of air experience more stomach growls than others. If you eat too fast or talk too much while eating, you are most likely swallowing a lot of air. Eat more slowly to avoid it.
Method 2 of 3: Avoid Gas
Step 1. Take medicine to relieve gas
Excess gas in the intestines can lead to loud stomach growls. One simple way to avoid them is to take over-the-counter gas relief medications. You don't have to take them every time you eat, but try to take them every time you eat foods that give you gas.
Step 2. Avoid food that makes you gassy
Certain foods are known to cause gas due to the complexity of breaking them down. Avoiding consuming these foods in excess will help control stomach growling:
- Fast food
- Fizzy drinks
Step 3. Go for a walk
After eating a meal, go for a walk. It does not have to be more than 800 meters (½ mile). Walking will aid digestion and keep your intestines moving in a healthy way.
Method 3 of 3: Treat Disorders
Step 1. Exercise consistently
A sedentary lifestyle can lead to stomach problems. This creates excess noise in your stomach. Lack of exercise negatively impacts your weight and physical tolerance to certain foods, resulting in a bloated stomach, gas, and extremely loud noises.
Step 2. Know if you have a nervous disorder
When you are constantly nervous or anxious, your nerves send signals to your stomach. These signals cause gurgling sounds. If you find that you experience gurgling in your stomach throughout the day, regardless of diet or lifestyle changes you make, you may have a nerve disorder that needs to be addressed by a doctor.
Step 3. Know the symptoms of food intolerance
Eating certain foods can cause allergic reactions that make your stomach upset and gurgling. If you experience discomfort in your stomach, often after eating the same types of foods, avoid them. The most common type of food intolerance is lactose intolerance. This happens when dairy products cause severe stomach irritation. Some people suffer intense reactions when they eat wheat derivatives due to gluten, which is known as celiac disease.
Step 4. Pay attention to severe indigestion, also known as dyspepsia
Upper abdominal pain, excessive belching, nausea, and feeling full after eating a small meal are symptoms of a more serious indigestion problem. If you constantly experience these symptoms, seek medical attention. Dyspepsia is not a life-threatening problem, but it must be treated.
- Sleeping between 6 and 7 hours a day can help you avoid digestion problems.
- Drink fluids throughout the day. Avoid taking large sips or else you may experience gurgling in your stomach.