Everyone has had that awkward moment when their stomach growls loudly during a meeting or a quiet class. While it might feel embarrassing, stomach noises are usually a sign that your digestive system is working as it should. According to a peer-reviewed study published in the journal Neurogastroenterology and Motility, stomach growls occur when rhythmic muscle contractions, called peristalsis, move gas and liquid through the intestines. These contractions are part of gut motility, the natural wave-like movement that helps digest food. However, if the noises are constant, painful, or come with symptoms like weight loss, it might be a sign that something else is going on inside your gut.
How gut motility causes stomach growls
Gut motility refers to the continuous movement of the digestive tract that mixes food with digestive enzymes and propels it forward. Even when the stomach is empty, a process known as the migrating motor complex activates to clear leftover food and gas. This process is what produces the familiar rumbling sounds, often when you are hungry or between meals.When gut motility is balanced, the noises are soft and occasional. But when it speeds up, slows down or becomes irregular, stomach growls can become louder and more noticeable. Conditions such as irritable bowel syndrome (IBS) or mild motility disorders can make these sounds more frequent or intense due to uncoordinated contractions.
Common reasons your stomach growls loudly
Stomach growls can be triggered by a range of normal, everyday factors. These include:
- Hunger: Empty stomachs stimulate contractions that cause gurgling sounds.
- Swallowing air: Eating quickly, talking while eating or consuming fizzy drinks can increase trapped gas.
- High-FODMAP foods: Certain carbohydrates produce excess gas during digestion.
- Stress and anxiety: The gut-brain connection means stress can alter digestive rhythm.
- Digestive imbalances: Temporary issues such as mild infections or changes in gut bacteria can increase gut noise.
Most of these causes are harmless, but if the sounds are accompanied by bloating, pain or changes in bowel habits, it may be worth investigating further.
Low-FODMAP food swaps to reduce stomach growls
If your stomach growls frequently, your diet might be playing a part. Research published in. A low-FODMAP diet can reduce bloating, gas and irregular motility, especially in people with IBS.Here are some simple low-FODMAP food swaps that may help calm your tummy:
- Replace onions and garlic with chives or the green tops of spring onions.
- Swap high-FODMAP fruits like apples, pears and cherries for grapes, oranges or bananas.
- Use lactose-free milk, hard cheeses or plant-based alternatives instead of regular milk.
- Choose tofu or tempeh instead of beans and lentils in large amounts.
- Limit sweeteners such as honey and high-fructose corn syrup which can cause bloating.
The low-FODMAP diet is best followed under professional guidance because it can be restrictive if done long-term.
When stomach growls are completely normal
In most cases, stomach growls are simply a sign of a healthy and active digestive system. Your gut is always working, even between meals. Occasional rumbling is a normal part of the body’s maintenance cycle.You can reduce harmless growling by:
- Eating balanced meals at regular times.
- Drinking enough water to prevent excess gas.
- Avoiding large meals that slow digestion.
- Taking time to chew food thoroughly.
- Avoiding excessive fizzy drinks and gum.
As long as you are not experiencing discomfort, these noises are nothing to worry about.
Alarm signs when the stomach growls are not normal
Sometimes stomach noises can point to something more serious. You should seek medical advice if you experience:
- Persistent or severe abdominal pain.
- Unexplained weight loss or loss of appetite.
- Frequent diarrhoea or constipation.
- Blood in your stool or black, tarry stools.
- Constant or high-pitched bowel sounds that do not settle.
How to support healthy gut motility and digestion
Maintaining good gut motility helps keep stomach growls to a minimum. Here are a few ways to support digestive health naturally:
- Eat on a schedule so your gut maintains a regular rhythm.
- Stay active through light daily exercise to promote intestinal movement.
- Stay hydrated to support smooth digestion.
- Manage stress with breathing exercises, meditation or gentle yoga.
- Get enough sleep as rest helps regulate gut motility and hormone balance.
- Monitor trigger foods by keeping a simple food diary to identify patterns.
These habits help balance your digestive rhythm, reduce discomfort and keep your gut quiet yet healthy.Stomach growls are a natural part of life and an indicator that your digestive system is working properly. However, when the sounds become frequent, painful or come with warning signs like weight loss or fatigue, they may signal changes in gut motility or digestive health.Understanding why your stomach growls, learning which foods calm it and recognising alarm symptoms can help you take better care of your digestive system. So the next time your tummy rumbles, you will know when to relax and when to listen a little closer.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| How often should you poop? Understanding what’s normal for your bowel health