Stomach Growling is a Symptom of

Dr. Eric Berg 10/19/2024

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25 Top Home Remedies That Really Work

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Is that rumbling sound coming from your stomach? Most people just call it "hunger pangs." But what if you're not actually hungry?

Stomach growling causes are a little more complex than you might think. It turns out, that rumbling is your digestive system hard at work, even if you're not about to eat.

It all comes down to something called the migrating motor complex (MMC). Think of it as your gut's very own cleaning crew.

This essential process happens when your stomach is mostly empty, typically a few hours after your last meal.

Stomach Growling Causes: Unveiling the Migrating Motor Complex (MMC)

The MMC is characterized by waves of muscle contractions that sweep through your digestive tract.

This rhythmic motion, called peristalsis, serves a vital purpose. It pushes leftover food particles, digestive fluids, and bacteria through your small intestine and into the large intestine.

But there’s another critical reason why a healthy MMC is so crucial: it helps prevent a condition known as small intestinal bacterial overgrowth, or SIBO.

Now, SIBO might sound a little intimidating, but let me explain why this matters for you and your gut health.

This is because bowel sounds are indicative of a healthy gut.

SIBO illustration

What is SIBO and How Does it Relate to Stomach Growling?

In a nutshell, SIBO is when an excessive amount of bacteria takes up residence in your small intestine, sometimes leading to weight loss.

This is problematic because your large intestine, not the small intestine, is meant to be the primary home for the majority of your gut bacteria.

When bacteria set up shop in your small intestine, they can interfere with nutrient absorption, especially fat-soluble vitamins such as vitamins A, D, E, and K, as well as important minerals like potassium, zinc, and vitamin C.

SIBO is often associated with a symphony of digestive woes, including bloating, gas, diarrhea, and, you guessed it, more frequent and intense stomach growling.

That rumbling you hear is your body's way of trying to clear out the overgrowth, but often, it struggles to keep up.

Common Contributors to Stomach Growling

Beyond the fascinating workings of the MMC and the implications of SIBO, a variety of other factors can cause that telltale stomach rumbles.

Let's explore some common culprits that might require medical attention should your stomach growls become unbearable.

1. Hunger:

As you might suspect, when your stomach has been empty for a while, those muscular contractions intensify.

This often creates audible growling as your stomach signals its readiness for your next meal. This is why you may notice increased bowel sounds when your stomach is empty.

2. Digestion:

Beyond hunger, the natural process of digestion itself contributes to abdominal sounds.

As food is broken down and moved along your digestive tract, a chorus of gurgling, rumbling, and even high-pitched squeaks can occur.

These sounds are a perfectly normal part of your body's intricate digestive symphony. This intestinal activity is a crucial part of digestion.

3. Swallowing Air:

We all inadvertently gulp down some air as we eat and drink.

But, consuming excessive air, whether through talking while eating, chewing gum, or drinking carbonated beverages, can lead to increased gas in your stomach and intestines, making those growling noises more prominent.

You may also experience excess gas as a result of certain food intolerances or even celiac disease.

4. Certain Foods:

Some foods tend to produce more gas than others, which can result in noticeable stomach gurgling.

Common culprits include beans, lentils, cabbage, broccoli, cauliflower, kale, and dairy products, especially for those with lactose intolerance.

Pay attention to any recurring patterns or symptoms after consuming certain foods, and consider keeping a food diary to track your meals and any digestive responses.

Food	Possible Digestive Response
Beans	Gas, Bloating
Lentils	Gas
Cabbage	Bloating, Gas
Broccoli	Gas
Cauliflower	Gas
Kale	Bloating, Gas
Dairy Products	Bloating, Gas, Diarrhea (for those with lactose intolerance)

5. Artificial Sweeteners:

While often marketed as healthier alternatives, artificial sweeteners, found in many diet drinks and sugar-free foods, can wreak havoc on your digestive system, leading to bloating, gas, and yes, increased stomach growling.

These sweeteners can sometimes lead to hyperactive bowel sounds and other digestive discomforts.

6. Stress:

We all know that stress can manifest in various ways, and stomach issues are a prime example.

When you're under stress, your body goes into "fight-or-flight" mode, diverting blood flow away from your digestive system, slowing down digestion. This can result in digestive discomfort, including amplified stomach growling.

If you frequently experience digestive issues related to stress, consider exploring stress management techniques.

Chronic stress can have significant impacts on gut health, potentially contributing to conditions like irritable bowel syndrome (IBS).

Finding healthy ways to manage stress can significantly improve your overall well-being, including your digestion.

Woman with stomach ache

Addressing Stomach Growling

You're probably wondering how to manage or reduce stomach growling. Here are a few effective approaches you can try:

1. Eating Regularly and Mindfully:

Don’t wait until your stomach is screaming for food to eat. That often backfires, causing you to make less-than-ideal food choices.

By eating regular, proper meals, you help regulate your digestive system and minimize excessive growling from an empty stomach.

Intermittent fasting can be an extremely valuable tool. Giving your body that extended break from constant eating allows the MMC ample time to do its clean-up work.

This can go a long way in preventing SIBO and quieting those stomach rumbles. Aim for a minimum of 12 hours between dinner and breakfast, and gradually work your way up to 16-18 hours if it feels comfortable for your body.

2. Hydrate Wisely:

You've heard it before: drink plenty of water throughout the day. But you know me, it's all about doing it right.

And by that, I mean incorporating electrolytes. Electrolytes help to maintain fluid balance, nerve function, and muscle contractions in your body.

Sodium and potassium, for instance, play crucial roles in hydration. Drinking plain water, especially in excess, can actually flush out electrolytes.

If your stomach is rumbling due to electrolyte imbalances, try incorporating some electrolytes into your routine.

You can do this by consuming bone broth or coconut water, adding a pinch of sea salt to your water, or considering an electrolyte supplement.

3. Choose Foods Wisely:

You’ve likely already made the connection between certain foods and those amplified stomach rumbles.

Keeping a food journal for a week or two, paying close attention to what you eat and any digestive responses, can help you identify if any specific foods tend to trigger those noises.

Some potential culprits include beans, broccoli, cabbage, dairy, and anything high in sugar, especially processed foods with artificial sweeteners.

These foods can contribute to abdominal noises and discomfort.

4. Manage Stress Levels:

As I’ve shared before, when stress takes center stage, digestion often takes a backseat.

The gut-brain connection is very real, so nurturing your mental well-being directly influences the well-being of your gut.

Engage in activities that promote relaxation and stress reduction, such as deep breathing, gentle walks in nature, or aerobics. Find what helps quiet your mind. In turn, it just might quiet your stomach.

Remember, if your stomach growling is persistent or accompanied by other concerning symptoms like unexplained weight loss, severe abdominal pain, frequent diarrhea or constipation, blood in your stool, or vomiting, it's essential to seek prompt medical attention.

These symptoms could indicate an underlying medical condition that requires proper diagnosis and treatment. Addressing any potential health concerns early on is always the best course of action for your overall well-being.

Stomach Growling and Digestion: How Ginger Helps

Stomach growling, often caused by gas, digestion, or hunger, can be a common occurrence. One natural solution to ease digestive discomfort is ginger.

The benefits of ginger include its ability to soothe the digestive tract, reduce gas buildup, and promote smoother digestion.

Incorporating ginger into your routine can help minimize stomach growling by supporting healthy gut function, making it a natural remedy for digestive issues.

Conclusion

Remember, those gurgling sounds emanating from your stomach aren't always a plea for food. They're a complex symphony of your digestive system in action, orchestrating the breakdown and transport of food, even in the absence of hunger.

While occasional stomach growling is entirely normal, persistent, painful, or concerning, rumbling warrants paying closer attention and potentially consulting a healthcare professional to rule out any underlying medical conditions beyond everyday stomach growling causes.