Stop Your Stomach from Growling Loudly in Class

You are in the middle of taking a test, and suddenly, your stomach decides to demonstrate the song of its people. If you are constantly being embarrassed by your stomach growling loudly in class, then this wikiHow is for you.

10 Second Summary

1. Avoid eating large meals before class. Have a snack instead.
2. Limit indigestible foods, such as potatoes and cabbage.
3. Eat slowly, and chew properly.
4. Avoid gassy foods. Try a gas relief medication instead.
5. Address any disorders, including nervous disorders.

Steps

Following a Healthy Eating Regimen

1. Know it’s normal. Your stomach growling is caused by your digestive system doing what it’s supposed to do: mixing food, fluids, and gastric juices and pushing them through the intestinal tract. The rumbling occurs when the walls of your gastrointestinal tract contracts and relaxes to squeeze everything through the intestines. Even with a proper diet, growling is bound to happen sometimes and is no reason to be embarrassed.
2. Try not to eat large meals before class. When you eat too much food, it will put your digestive system into overdrive. The growling can occur more often when this happens, because there is more to move through the intestines.
3. Avoid an empty stomach. When your stomach has been empty for two hours, the growling sounds louder. This is because there is little or nothing in the stomach to absorb or muffle the noise. When you go hours without eating, your body releases hormones that let the brain know it’s time to clear anything left in the stomach to make room for whatever food is to come.
   • Have small snacks with you at all times.
   • Constantly feed yourself liquid—water, juice, tea, etc.
4. Limit indigestible foods. Certain carbs are resistant to digestion. Don’t avoid carbs completely because they help supply you with energy and play a main role in the health of your digestive tract. Simply eat them in moderation to keep your stomach healthy but less likely to growl.
   • Resistant starch: potatoes or pasta that has been cooled after cooking, sourdough bread, and unripe fruit.
   • Insoluble fiber: whole-wheat flour, wheat bran, cabbage, lettuce, and bell peppers
   • Sugar: apples, pears, and broccoli
5. Know your hunger cues. Remember that growling can happen both when you’ve just eaten and when you haven’t eaten in a while. To avoid over-eating and excessive stomach growling, know when you’re actually hungry. Learning the timing scheme your normal eating regimen is the best way to keep track and avoid mindless eating.
6. Eat slowly and chew properly. People who swallow a lot of air usually experience more stomach growling than others. If you eat too fast or talk a lot while eating, you are likely swallowing a lot of air. Eat more slowly to avoid this.

Avoiding Gas

1. Take gas relief medicines. Excessive gas in the gut can cause loud stomach growling. A simple way to avoid this is by taking an over-the-counter gas relief medication. It isn’t necessary to take some every time you eat, but try to remember it before you eat food that causes you to be overly gassy.
2. Avoid food that will makes you gassy. Certain foods are known to cause gas because of the complexity in breaking them down. Avoiding an excess of these foods will help control your stomach growling.
   • Cheese
   • Milk
   • Artichokes
   • Pears
   • Broccoli
   • Beans
   • Fast food
   • Soda
3. Take a walk. After eating a meal, take a walk. It doesn’t have to be more than a ½ a mile. Walking will aid in digestion and keep your bowels moving along in a healthy manner.

Addressing Disorders

1. Exercise consistently. A sedentary lifestyle can lead you to stomach problems. These creates an excess of noise from your stomach. Not exercising will create a negative impact on your weight and physical tolerance to certain foods which will lead to a bloated stomach, gas, and extremely loud noises.
2. Know if you have a nervous disorder. If you are constantly nervous or anxious, your nerves send signals to your stomach. These signals cause gurgling sounds. If you notice that you experience stomach gurgling throughout the day, regardless of diet or lifestyle changes, you may have a nervous disorder that can be addressed by a doctor.
3. Learn food intolerance symptoms. Consuming certain food items can cause allergic reactions that cause an upset stomach and force stomach gurgling. If you notice stomach discomfort often after eating the same kinds of food—avoid that food. The most often kind of food intolerance is lactose-intolerance. This is when dairy products cause intense stomach irritation.
4. Notice severe indigestion, also known as dyspepsia. Upper abdominal pain, excessive belching, nausea, feeling full after a small amount of food and swelling of the abdominals are all symptoms of a more serious indigestion problem. If you experience these consistently, seek medical attention. Dyspepsia is not a life-threatening problem but should be addressed.

Tips

• Getting 6-7 hours of sleep a day can help you avoid digestion problems.
• Drink liquid throughout the day. Avoid chugging them in high doses or you may experience stomach gurgling.
• Always eat less and in limit when you are hungry. Apply this rule only after morning breakfast (you can still have large breakfast though. After that, limit eating anything else.) Avoid junk foods, eat healthy food.

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Sources and Citations

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