Those embarrassing rumbles and gurgles emanating from your stomach – are they a signal of hunger, indigestion, or perhaps something more concerning? It’s a common question, and Dr. Eva Alsheik, a board-certified gastroenterologist at Henry Ford Health, addresses this frequently with her patients.
According to Dr. Alsheik, “These stomach noises are perfectly normal, provided they aren’t accompanied by other gastrointestinal symptoms. If you’re experiencing pain, nausea, excessive bloating, abdominal distention, diarrhea, or constipation alongside the noises, then it might warrant further investigation.”
But what exactly causes these stomach sounds? And what can you do to quiet them down? Let’s delve into the world of stomach rumblings and understand when they’re just a normal part of digestion and when they might indicate a need to see a doctor.
Decoding Stomach Noises: What is Borborygmi?
The technical term for the noises your stomach makes is borborygmi. These are normal intestinal sounds that are a byproduct of the digestive process.
“Your digestive tract, lined with smooth muscles, contracts to move food and gas through approximately 30 feet of small and large intestines. This wave-like muscle contraction, known as peristalsis, is the primary generator of stomach sounds,” explains Dr. Alsheik. “Even when you can’t readily hear these noises, a doctor can detect this digestive activity using a stethoscope during a routine examination.”
Several factors can amplify these normal stomach sounds, sometimes leading to noticeable rumbling and mild discomfort. Dr. Alsheik highlights some common culprits:
Dietary Factors and Stomach Rumbling
- Dairy Products and Lactose Intolerance: A significant portion of the population, roughly 65%, experiences lactose intolerance. This means they have difficulty digesting lactose, the primary sugar in dairy products. Undigested lactose can lead to increased gas production and louder stomach noises.
- Legumes and Complex Carbohydrates: Foods like beans, peas, lentils, and peanuts contain complex carbohydrates that can be challenging for some individuals to digest fully. This incomplete digestion can result in fermentation in the gut and subsequent gas and noise.
- Cruciferous Vegetables and Fiber: Vegetables such as Brussels sprouts, cauliflower, cabbage, kale, broccoli, and other leafy greens, while incredibly healthy, are high in fiber and certain carbohydrates that can be harder for the digestive system to break down. This can lead to increased gas and stomach sounds.
- Artificial Sweeteners and Sugar Alcohols: Diet sodas, sugar-free gums, and candies often contain artificial sweeteners like sorbitol and fructose. These sugar alcohols can be poorly absorbed in the gut, leading to fermentation by bacteria and increased digestive noises.
Air Swallowing and Its Impact on Stomach Sounds
Throughout the day, we naturally swallow small amounts of air. However, certain habits can increase air intake, contributing to stomach noises. Using a straw, consuming carbonated beverages, and smoking all introduce extra air into the digestive system. This swallowed air moves through the digestive tract and can amplify gurgling and rumbling sounds.
Bacterial Overgrowth and Gut Microbiome Imbalance
Our gut is home to trillions of bacteria, collectively known as the gut microbiome. These bacteria play a vital role in breaking down food and aiding absorption. This process naturally produces gases like hydrogen and methane. An overgrowth of less beneficial bacteria, a condition known as gut dysbiosis, can lead to excessive gas production, bloating, and more pronounced stomach sounds.
Stress and Anxiety: The Gut-Brain Connection
The connection between stress, anxiety, and digestion is well-documented. Experiencing stress or anxiety can directly impact your digestive system. For instance, morning stomach discomfort related to anticipation of daily tasks can trigger a stress response, which, in turn, can exacerbate gastrointestinal symptoms and increase stomach noises.
Dr. Alsheik emphasizes, “People are increasingly aware of the link between diet and digestion. However, it’s crucial to consider all contributing factors when addressing digestive issues, including stress and lifestyle.”
Strategies to Reduce Excessive Stomach Noises
If you’re bothered by frequent or loud stomach rumblings, Dr. Alsheik suggests several practical steps to help quiet them and alleviate mild indigestion:
- Dietary Modifications: Identify and reduce or eliminate foods that consistently trigger excessive stomach noises or discomfort. Keeping a food diary can be helpful in pinpointing these trigger foods.
- Natural Digestive Aids: Incorporate natural remedies known to soothe the digestive system. Ginger chews, peppermint-flavored foods or teas, and cinnamon can help calm digestive noises and reduce discomfort.
- Probiotics for Gut Health: To promote a healthy balance of gut bacteria, consider adding probiotics to your routine. Over-the-counter probiotic supplements or probiotic-rich foods like yogurt with live cultures, buttermilk, kefir, kimchi, and kombucha can be beneficial.
- Stress Management Techniques: Practice stress-reducing techniques such as meditation and deep breathing exercises. Managing stress levels can have a positive impact on digestive function and reduce stress-related stomach noises.
When Stomach Noises Warrant a Doctor’s Visit
While stomach noises are usually normal, it’s essential to be attentive to your body and recognize when they might signal a more significant issue.
Dr. Alsheik advises seeking medical attention if you experience bothersome stomach noises accompanied by any of the following symptoms:
- High-pitched stomach noises (which can sometimes indicate a blockage)
- Abdominal pain
- Cramping
- Bloating
- Nausea
- Vomiting
- Diarrhea
- Constipation
“These accompanying symptoms may be indicative of various gastrointestinal disorders,” explains Dr. Alsheik, “including intestinal blockage, inflammatory bowel disease (IBD), malabsorption disorders like celiac disease, or motility disorders, where the nerves or muscles of the gut aren’t functioning correctly to coordinate digestion.”
In conclusion, stomach noises are a normal part of digestion. However, if you are concerned about the frequency or intensity of your stomach noises, especially if they are accompanied by other troubling symptoms, it is always best to consult with a healthcare professional. Talking to your doctor can help determine the underlying cause and ensure you receive appropriate guidance and care.
To learn more about care for gastrointestinal disorders or schedule an appointment with a gastroenterologist at Henry Ford Health, visit henryford.com or call 1-800-436-7936.
Dr. Eva Alsheik is a gastroenterologist and is the director of the Center for Motility Disorders at Henry Ford. She sees patients at Henry Ford Hospital in Detroit and at Henry Ford Medical Center – Columbus.
