In a quiet room, during a meeting, while giving an important presentation in front of everyone, or while you’re just sitting around with friends — those grumbling noises come from your tummy at the most inappropriate moments. But there’s actually nothing to be embarrassed about since this process is normal for our bodies. It can occur because of hunger, slow digestion, or the consumption of certain foods, and believe it or not, it can be fixed.

Bright Side is always there to help our readers in uncomfortable situations. So here are some easy yet effective measures that will silence those loud noises in your belly in no time — just make sure to follow them.

1. Go for a walk after your meal.

It doesn’t need to be a long walk — you can take it during a break at work or after you eat your dinner. Just 15 minutes of movement is all you need to get your digestion going. Walking is effective because it makes the food move through the stomach faster. But make sure you keep this process light, as heavy exercise after a meal can cause nausea instead.

2. Drink plenty of water.

Water will help your digestive process, so you can drink it during or after your meal. However, there’s no need to drink a lot of it at once, as a belly full of water will make grumbling noises as well. Moreover, try to drink filtered or bottled water, as some tap water can contain chlorine. It’s not harmful, but it might cause irritation if you have a sensitive gut.

3. Try some herbal tea.

Herbal teas made from peppermint, ginger, dandelion root, fennel, and senna can help your digestion and relax your intestinal muscles. Chamomile is awesome for easing stomach cramps, ginger reduces bloating, and peppermint is able to relieve symptoms of gastrointestinal stress. You can enjoy this tea after a meal or even in the evening, long after you eat dinner.

4. Eat slower and chew more thoroughly.

First, pay attention to your eating process, as you might chew too fast and swallow a lot of air while you eat. Too much of this food in your stomach can cause it to make different noises. Second, try to concentrate on chewing your pieces carefully as this can prevent more air from coming inside. Moreover, make sure the pieces you eat aren’t too big because bigger, badly chewed pieces are harder to digest.

5. Check if you eat gas-inducing foods.

Things like beans, lentils, peas, corn, pasta, potatoes, asparagus, broccoli, Brussels sprouts, cabbage, brown rice, oatmeal, and whole wheat are often responsible for promoting intestinal gas. But it doesn’t mean that you need to completely remove these products from your diet. Reducing the amount and frequency can be enough.

6. Reduce excess sugar and fatty foods.

Your intestines can produce a lot of gas when trying to digest big amounts of sugar. Moreover, it can cause diarrhea or flatulence and intestinal noise will be guaranteed. The same goes for fat-saturated foods like bacon, sausage, and deep-fried foods that cause bloating. They don’t produce gas but they make you feel uncomfortably stuffed.

7. Try garlic.

Garlic has a component called allicin. It’s believed that this chemical can help people with gastritis, which has been known to cause a rumbling stomach noise and leads to loud belching. Allicin helps by lowering stomach inflammation. Eat a raw piece of garlic first thing in the morning to help your digestion. But if you’re not used to eating garlic, take it easy at first and consume only very small portions.

8. Eat digestive-friendly foods regularly.

You can try to carefully change your diet by adding more products that promote good digestion. Among these are plain yogurt, quinoa, chia seeds, beets, ginger, kimchi, salmon, and bone broth. Moreover, don’t forget to stay hydrated, as water is needed for healthy digestion. Instead of just snacking, try to eat filling meals regularly, but avoid overeating.

9. Have small snacks.

Another reason why your stomach might make noise is because you’re hungry. This issue is easy to deal with since all you need to do is eat something small. Just make sure you always have some healthy snacks like fruit, cut veggies, or nuts on hand.

10. Try green tea instead of coffee.

Coffee is an acidic food that can be the reason why your stomach is so loud, but a cup of green tea is a good alternative. It can relieve bloating, remove abdominal gas, and help stomach ulcers. Just like coffee, it contains caffeine, so it will provide you with an extra boost of energy. On top of that, green tea contains healthy bioactive compounds and antioxidants.

11. Learn about your food intolerances.

There’s a possibility that some of the products you eat affect and upset your stomach without you even knowing it. You can visit your doctor and ask for them to check whether or not there are certain foods you should avoid. Food intolerances, allergies, and even gastrointestinal infections can be medical issues behind the grumbling sound coming from your stomach, so consulting with your doctor is always recommended.

12. Try to do more sports.

Sitting a lot during the day because of work or studying has become the norm for many of us. But such a lifestyle can cause various stomach problems, including grumbling sounds, and combined with an unhealthy diet and stress, it can make things even worse. Try to add some activity into your daily routine, like some easy exercises, jogging, yoga, or anything that you feel comfortable doing.

How often do you experience these stomach noises? How do you put a stop to them? Let’s discuss this in the comment section!