Ever interrupted a meeting with a loud stomach rumble? Or heard sounds in there like a blocked drain is being cleared?

Whilst it can be embarrassing, stomach noises aren’t normally anything to worry about, it’s often just food and liquid moving through your digestion.

The main causes of tummy rumbling (medically referred to as Borborygmi) are explored below.

Normal digestion can create noise

When food hits our stomach there is a muscle contraction that helps to break the food down. Our stomach acid and digestive enzymes can also add noises as the chemical breakdown of food creates gas and more fluids.

The movement and breakdown of food may lead to noises that are audible outside your body.

white person wearing grey t shirt and jeans hands crossed over intestines

A stomach rumble don’t always mean hunger

When the stomach hasn’t had food our Migrating Motor Complex (MMC) gets to work. You can read more about the MMC and how it affects digestion.

This is your internal intestinal housekeeper which sweeps away debris from the insides of the small intestine, but it only kicks in when you haven’t eaten for around 2 hours. When your tummy rumbles and your digestive tract is empty the sounds will be louder.

This action of the MMC can make a bit of gurgling and doesn’t necessarily indicate hunger.

Notice whether you feel hungry and eat if you do!

Malabsorption of food can lead to stomach rumbling

If you don’t break down your food effectively then excess gas can be created which may be accompanied by bloating, pain or cramps. This is often down to partially broken down carbohydrates or sugars.

People with IBS typically have issues with breaking down foods and so have increased gas, bloating and water in the bowel.

  • People sensitive to sugars, like fructose, or sweeteners like sorbitol / xylitol, or those with lactose intolerance may experience gurgling stomach noises.
  • Beans commonly cause excess gas which can be linked to a noisy rumble.

Stomach rumbling and IBS

People with IBS often experience more stomach rumbles than other people, which can be embarrassing.

  • If you have IBS-C (tendency to constipation) then the slow bowel transit time can lead to more time to ferment foods in the intestines. This can lead to an overgrowth of bacteria which cause gas and bloating. Read more Tips for Constipation 
  • If you have IBS-D (tendency to diarrhoea) loud stomach rumbles may be down to increased water and gas. This is likely to be down to a bacterial imbalance in the digestive system. Some people have IBS after a bacterial infection (post-infectious IBS).

A noisy digestion is a common occurrence in SIBO (small intestinal bacterial overgrowth) where bacteria are fermenting foods in the small intestine causing excess gas and bloating.

Certain foods increase stomach rumbles

Alcohol, fizzy drinks, veg like cabbage, or sprouts can lead to gurgling in some people.

Most of the time a gurgling tummy is nothing to worry about, but see your doctor if you’re worried.

Hi I'm Anna Mapson, registered Nutritional Therapist.

I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.

I can help you to:

  • understand your digestion better, so you recognise your triggers
  • eat a well balanced diet, with tasty meals that are simple to prepare
  • develop better digestion and more energy

Find more about my 3 month 1:1 Gut Reset programme

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