When Your Stomach Talks: The Growls + Grumbles Explained

Whether we like it or not, our stomachs tend to have a mind of their own, and as an extension---a soundtrack of their own. Our stomach gurgle, grumble, growls, lots of other sounds in between. The symptom of a grumbling tummy is formally known as “borborygmi,” which is mouthful often caused by an empty stomach.

Even if inconvenient, these sounds are often harmless. In fact, many sounds indicate our digestive system is functioning correctly, much like the sounds pipe systems make as water flows through.

But sometimes, these sounds are indicators of something off balance. Especially if accompanied by pain, discomfort, or experienced with high severity---they can be literally trying to tell you something.

Are You Hungry, Or Is It Something Else?

The classic explanation for a growling stomach is that your stomach is telling you it’s hungry. And this is often true. When the stomach is empty, the lining folds in on itself and rubs to create that familiar hunger grumble. 

But other benign issues could also be at play. Simply swallowing too much air as you eat or drink can cause trapped air to make noises throughout your digestive tract. And other lifestyle factors that influence digestion, like stress and alcohol consumption, can do the same.

If you’re regularly experiencing noises from your stomach that aren’t easily fixed by eating a snack or meal, you may want to investigate further as it could be a sign of larger problems.

Food Intolerances 

Food intolerances or sensitivities are affecting an increasing portion of the population, and although it is not entirely clear why, sensitivities like those to gluten and dairy are growing increasingly common (1).  Unlike allergies, food intolerances tend not to have extreme acute, anaphylactic-like outcomes and therefore more difficult to detect or diagnose, especially as lab tests can be difficult to interpret or even get ahold of. 

Food intolerances are increasingly contributing to Irritable Bowel Syndrome (IBS) -like symptoms. Often these will cause unwanted, even embarrassing, stomach grumblings. If this sounds like you, a food intolerance may be at play. If so, you may benefit from working with an expert to determine if you’re suffering with an unknown intolerance to gluten, dairy, nuts, eggs, soy, or a host of other potential triggers.

IBS

While food intolerance will cause symptoms similar to it, IBS can be a syndrome unto itself caused by a myriad of other factors, including those still unknown but health care providers today. Stomach growls and grumbles may very well be part of the IBS expression, but it is typically accompanied by other symptoms. 

Typical IBS symptoms to look out for:

IBS-C (Constipation-predominant):

• Infrequent bowel movements (less than three times a week)
• Difficulty passing stool
• Hard or lumpy stools
• Abdominal discomfort or pain relieved by bowel movements
• Bloating and abdominal distension

IBS-D (Diarrhea-predominant):

• Frequent and loose stools (more than three times a day)
• Urgency to have a bowel movement
• Abdominal cramps or pain that improves after bowel movements
• Bloating and gas
• Feeling of incomplete bowel movement after passing stool

Acid Reflux 

Acid reflux, also known as gastroesophageal reflux disease (GERD), typically manifests with a range of symptoms related to the backflow of stomach acid into the esophagus, potentially including a stomach growl or gurgle. But it will almost always be accompanied by other hallmark systems. Here are some to look out for:

• Heartburn: A burning sensation in the chest that often occurs after eating and can worsen when lying down or bending over.
• Regurgitation: Sour or bitter-tasting acid backing up into the throat or mouth.
• Dysphagia: Difficulty swallowing, often felt as if food is stuck in the throat.
• Chest pain: Discomfort or pain that can mimic heart pain (angina), often behind the breastbone and sometimes radiating to the neck or back.
• Sore throat: A persistent, scratchy throat or hoarseness.
• Chronic cough: A persistent cough, often worse at night, that may be triggered by refluxed acid irritating the throat.
• Excessive saliva: Also known as water brash, this can occur when the body tries to dilute and clear away acid in the esophagus.
• Bad breath: Foul-smelling breath that can be caused by stomach acid irritating the throat and mouth.
• Tooth erosion: Acid reflux can wear down tooth enamel over time.

Bowel Cancer

Noticeably loud sounds from your bowels, especially when higher pitched and accompanied by bloody stool, may point in the direction of bowel cancer. If this is consistent with your experiences, an urgent colonoscopy is recommended.

While a loud stomach has been known to be one symptom of bowel cancer, it is important to note that this is rare and should be investigated and evaluated by a doctor. If you do have concerns, you should speak with a doctor immediately to properly assess your other symptoms and determine if additional testing makes sense.

How To Tame Stomach Growling

If accompanying symptoms, or lack thereof, indicate you’re not experiencing a larger health condition -- but merely some swallowed air or a missed meal -- here are some tricks for quieting your growling gut:

• Avoid drinking through a straw (you may swallow more air this way)
• Don’t chew gum (you may be swallowing air as a you chew)
• Eat and stick to regular meal times that don’t leave you hungry between meals
• Chew your food thoroughly to help you digestive breakdown process start in the mouth 
• Avoid carbonated beverages in excess - these are easy to drink a lot of but contain quite a bit of excess gas for you gut to pass
• Stay properly hydrated
• Focus on supporting a healthy gut

Steps To Healing Your Gut

If you suspect your gut may be using its voice to tell you it needs some healing support, here are some basics you should start with:

• Add gut-health promoting foods to your daily diet
• Incorporate a good probiotic into your routine
• Try an elimination diet
• Structure your day with gut health in mind
• Consult a gut health expert to get tested for imbalances

You Don’t Have To Heal Alone

If your gut is (loudly) telling you it needs to heal, you’re not alone and you absolutely don’t need to heal alone. Take our gut feelings quiz to quickly assess how your mental health might be affecting your health.

And if you want to take it a step further, we offer both one-to-one telehealth consultations as well as group wellness programs that meet you where you are. Schedule your health consultation today!

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