A rumbling stomach in the classroom is something that can easily grab attention. This will distract you from class, but also distract the rest of the class, as they won't be able to focus with your rumbling stomach. This can be incredibly embarrassing for you and can prevent you from focusing on what the teacher is saying. The gurgling sound is caused by your digestive system. Fortunately, there are tips to control a rumbling stomach.
Part 1 of 3: Eat a Healthy Diet
Step 1. Know that this is normal
Your stomach rumbling is caused by your digestive system doing what it's supposed to do: stir food, fluids, and stomach juices before pushing them through the intestines. Gurgling sounds are when the walls of the gastrointestinal system contract and relax, pushing food into the intestines. Even with a healthy diet, you will still have occasional gurgling sounds and there is no reason to feel embarrassed.
Step 2. Try not to eat large meals before class
When you eat too much food, it can put a strain on your digestive system. A gurgling sound often occurs in this case because there is more food to pass through the intestines.
Step 3. Avoid not eating at all before class
When your stomach is empty for two hours, the gurgling sounds might get louder. This happens because there is very little content 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 flush out what's in your stomach to make room for the next meal.
- Keep small snacks with you at all times.
- Always drink water, fruit juices, tea, etc.
Step 4. Limit the amount of foods that are harder to digest
Some carbohydrates are resistant to digestion. Don't avoid carbohydrates completely, as they give you energy and play a vital role in the health of your digestive system. Just eat them in moderation to take care of your stomach and prevent it from rumbling.
- Resistant starches: potatoes or pasta that have cooled after being cooked, sourdough bread and green fruit.
- Insoluble fiber: whole wheat flour, wheat bran, lettuce and red peppers.
- Sugar: apples, pears and broccoli.
Step 5. Know how to recognize hunger
Remember that gurgling sounds can happen just as much when you've just eaten as when you haven't eaten for a while. To avoid overeating or hearing unwanted gurgling sounds, recognize when you are hungry. The best way to follow your meal plans and avoid overeating all the time is to learn what times you are eating normally.
Step 6. Eat slowly and chew properly
People who swallow a lot of air usually have more stomachs than others. If you eat too fast or talk while you eat, you will swallow a lot of air. Eat more slowly to avoid it.
Part 2 of 3: Avoid gas
Step 1. Take drugs that release gas
Excess gas in the digestive system can cause loud gurgling sounds. You can simply avoid it by taking over-the-counter gas medications. It is not necessary to take it every time you eat, but try to remember to take it before consuming foods that could cause excess gas.
Step 2. Avoid foods that cause gas
Certain foods are known to cause gas due to the complexity of their decomposition process. By not consuming too much of these foods, you will be able to control your stomach gurgling.
Step 3. Go for a walk
After eating a meal, go for a walk. You can do just 600 meters. Walking will help your digestion and keep your digestive organs moving in a healthy way.
Part 3 of 3: deal with the problems
Step 1. Exercise regularly
A sedentary lifestyle can cause stomach problems. This creates excess gurgling in the stomach. Lack of exercise can negatively impact your weight and your physical tolerance to certain foods, which could lead to extremely loud bloating, gurgling, or gurgling.
Step 2. Know how to recognize a nervous disorder
If you feel nervous or anxious all the time, your nerves will send this signal to your stomach. These signals can cause gurgling sounds. If you notice that these gurgling sounds occur throughout the day, regardless of any diet or lifestyle changes you make, you may have a nervous disorder that can be treated by your doctor.
Step 3. Learn about the symptoms of food intolerance
Eating certain foods can cause an allergic reaction which can lead to stomach upset and loud gurgling sounds. If you notice stomach discomfort after consuming a certain type of food, avoid it. The most common food intolerance is lactose intolerance. This intolerance causes irritation in the stomach after ingestion of dairy products.
Step 4. Observe severe indigestion called dyspepsia
Pain in the upper abdomen, excessive belching, nausea, a feeling of full stomach and swelling in the abdomen are all signs of an indigestion problem. If you get them all the time, see your doctor. Dyspepsia is not a life threatening problem, but it needs to be treated.
- Get between 6 and 7 hours of sleep per night to avoid digestion problems.
- Drink fluids throughout the day. Avoid swallowing large amounts or your stomach may start to growl.