It may seem odd, but your gut is actually most active when it’s empty! Food in your system slows the normal movement of your gut, which can cut down on the symphony of gurgles. [2] X Research source Avoid going into a meeting, an exam, or a big date on an empty stomach. This may cut down on embarrassing noises.
Ideally, the water should be filtered, distilled, boiled, or otherwise purified. Some tap water contains chlorine and/or bacteria that can irritate a sensitive gut.
This can be especially problematic if you have to be very active. A stomach full of water can make some pretty noisy sounds if you have to move around much.
Good choices for probiotic foods include sauerkraut, natural pickles, kombucha, yogurt, unpasteurized cheese, kefir, miso, and kimchi. [6] X Research source Having healthy bacteria in your intestines aids digestion, which can cut down on noises that may come from an unhealthy gut.
Instead of eating big meals, try eating several smaller meals throughout the day. This will keep your stomach from going empty, while also giving your system adequate time to digest.
Fiber is good for your digestive system, and actually has healthy, cleaning effect. Beware, however — too much fiber can create gas and contribute to gut noises. [8] X Trustworthy Source Go Ask Alice Medical advice site with content written by health promotion specialists affiliated with Columbia University Go to source Women need 25 grams of fiber per day. Men need 38. Most Americans only eat 15. Whole grains and leafy greens (as well as many other vegetables) are great sources of fiber. [9] X Research source
In particular, avoid drinking coffee on an empty stomach. The combination of all that fluid and the potential irritation caused by the caffeine and acidity can lead to a chorus of gurgles and groans.
Avoid foods containing dairy or gluten for a week or two and see if you notice any improvement. If so, you may have an intolerance. Consider seeing a doctor for formal diagnosis. Try cutting back on one, then the other, and see if either one has a positive effect. Or you can try cutting both out of your diet and then, after a week or two, reintroduce dairy and notice any changes. After a week, try reintroducing gluten and see what happens.
When you eat too quickly, you swallow a lot of air. This results in bubbles that create embarrassing gut noises as they move around your digestive system.
These drinks are pumped full of gas, which then makes its way into your digestive system.
Even otherwise healthy foods such as fruit juices (especially apple and pear) can produce this effect due to their high sugar content. Fat does not cause gas on it’s own, but can lead to bloating, which can place pressure on your intestines and worsen the problem.
If you smoke, consider quitting. If you can’t or don’t want to quit, at least avoid smoking before any situation in which gut noises might cause you embarrassment.
A number of pills are available that can help your body digest the foods that cause gas. You can find these at any drug store. Talk to your doctor or a pharmacist for recommendations.
Additionally, many people have a tendency to overeat if they don’t get enough sleep. This, too, creates strain on the gut and a potential for more noise.
Do what you can to reduce stress. Take deep breaths and get enough exercise. Consider meditation.
A tight belt or clothing slows the digestion of carbohydrates, contributing to gas.
Ongoing gut problems can be a sign of irritable bowel syndrome or inflammatory bowel disease, among other problems.
Because the sounds our body makes are, ultimately, not totally under our control, try not to worry about it too much. If you’d like to minimize these noises, you can try the diet and lifestyle changes suggested in this article; but, unless it’s indicating a more serious health problem, try not to worry about it too much. It is unlikely, too that anyone else is making as big of a deal out of your embarrassment as you are — it’s possible, even, that no one else heard your stomach rumble. You may be experiencing the “spotlight effect,” which is when you believe people are more focused on you and your actions than they really are. [25] X Research source
You could say something like, “Woah, sorry about that!” or even, “Well, that was embarrassing. Anyway. . . " Even if you want to run out of the room and hide, try just owning what happened and acting like it’s no big deal. Take a deep breath if you need to get control of your emotions. Remember not to take yourself or the situation too seriously.
If your stomach is noisy and you’re afraid of being embarrassed by the sounds again and again in the future, you can do some work to prepare yourself for these moments, such as visualizing how you might react in the moment should it happen again. This way, you’ve already practiced what to do, and it will likely be easier for you to quickly move past it in the moment. [28] X Research source Don’t let it stop you from living your life. You may be tempted to avoid situations with the potential for embarrassment (meeting someone at the library, where it’s very quiet, giving a speech or presentation in front of a group, hanging out one-on-one with a crush, etc. ), but it’s important not to limit yourself based on something that might happen. [29] X Research source
