What Should I Eat If My Stomach Is Growling?

October 15, 2025 •

4 min read

The average person's stomach growls up to 2-3 times per day when hungry, but sometimes it strikes at the most inconvenient times. Knowing what should I eat if my stomach is growling can help silence the noise and soothe your digestive system effectively. The key is choosing the right foods that are gentle, easily digestible, and provide sustained energy without causing further gas or discomfort.

Quick Summary

This guide provides practical dietary advice for quieting a rumbling stomach, focusing on easily digestible snacks and foods. It explains why stomachs growl, what foods to choose for immediate relief, and which to avoid to prevent excess gas and noise. It also covers long-term strategies like hydration and smaller, more frequent meals.

Key Points

Eat Small Snacks: Opt for easily digestible foods like bananas, saltine crackers, or plain rice cakes to provide immediate, gentle relief for a growling stomach.
Stay Hydrated: Drink water or herbal tea to fill your stomach and aid digestion; sometimes, thirst is mistaken for hunger and can cause growling.
Avoid Gas-Causing Foods: Limit intake of carbonated drinks, beans, and broccoli, as they can introduce excess gas that creates more noise.
Practice Mindful Eating: Chew your food thoroughly and eat slowly to reduce the amount of air you swallow, which can contribute to stomach rumbling.
Implement Regular Meals: Eating smaller, more frequent meals throughout the day prevents your stomach from getting too empty, thereby reducing hunger-related growls.
Incorporate Probiotics: Consider adding plain yogurt or kefir to your diet to support a healthy gut microbiome and improve digestion.

Understanding Why Your Stomach Growls

First, let's understand why your stomach makes noise. The growling, medically known as borborygmi, is a natural function of the digestive system. It's caused by the movement of food, gas, and fluid through your gastrointestinal tract. These rumbling sounds are often more noticeable when your stomach is empty because there is no food to muffle the noise. However, it can also happen after eating as part of the normal digestion process. For many people, it's a simple sign of hunger, triggered by the release of the hormone ghrelin, which signals your brain that it's time to eat.

Quick Relief: The Best Foods for a Growling Stomach

When a growling stomach needs a quick fix, opt for small, easily digestible snacks that won't overwhelm your system. The goal is to provide your stomach with something to work on gently, which will help quiet the noise.

The BRAT Diet Staples

Developed for soothing upset stomachs, the BRAT diet is also excellent for growling hunger.

Bananas: High in potassium and easy to digest, bananas provide quick energy without irritating the stomach.
White Rice: A bland, simple starch that is gentle on the digestive system.
Applesauce: A good source of natural sweetness and fiber that is easy to process.
Toast (White): Plain white toast is easily broken down and can help coat the stomach lining.

Easy-to-Carry Snacks

For a growling stomach on the go, having these handy options is a lifesaver:

Saltine crackers: These bland crackers can quickly neutralize stomach acid and quiet the rumbling.
Rice cakes: Simple and low-fat, rice cakes are another gentle option for a quick bite.
Plain oatmeal: A small bowl of plain oatmeal provides soluble fiber that soothes the stomach and keeps you feeling full.
A small portion of nuts: Almonds or walnuts can offer a satisfying crunch and healthy fats, but don't overdo it, as excessive fiber can cause gas.

Long-Term Strategy: Preventative Measures

Beyond immediate relief, a few changes to your eating habits can help prevent a growling stomach in the long run.

Eat Smaller, More Frequent Meals

Instead of two or three large meals, try eating four to six smaller meals throughout the day. This keeps your stomach from becoming completely empty and prevents the loud, hunger-driven growls.

Stay Hydrated

Sometimes, thirst can be mistaken for hunger, leading to unnecessary growling. Drinking a glass of water can fill your stomach and quiet the noise. Opt for plain water or herbal tea over sugary or carbonated beverages, which can introduce extra gas.

Incorporate Probiotics

Probiotic-rich foods can improve overall gut health, which aids digestion and can reduce stomach noise. Plain, unsweetened Greek yogurt and kefir are excellent sources of beneficial bacteria.

Practice Mindful Eating

Eating too quickly can cause you to swallow excess air, leading to more rumbling noises. Savor each bite, chew thoroughly, and don't talk with your mouth full to reduce the amount of swallowed air.

Comparison of Quick Fixes and Preventative Foods


Category	Quick-Fix Foods (Immediate Relief)	Preventative Foods (Long-Term Health)
Carbohydrates	Saltine crackers, white rice, plain toast	Whole grains (oats, brown rice), sweet potatoes
Protein	Plain yogurt, small amount of lean chicken	Probiotic yogurt, lean meats, beans, legumes
Fruits	Bananas, applesauce	Berries, avocados, pears
Vegetables	Cooked carrots, green beans	Leafy greens, asparagus
Drinks	Water, herbal teas (ginger, peppermint)	Water, green tea

What to Avoid When Your Stomach is Growling

Certain foods and drinks can make stomach growling worse by irritating the digestive tract or causing excess gas. When your stomach is rumbling, it's best to steer clear of these items:

Acidic Foods and Drinks: Coffee, citrus fruits, and tomatoes can increase stomach acidity.
Carbonated Beverages: Soda and sparkling water introduce air into your stomach, which can cause bloating and more noise.
High-Fat and Spicy Foods: These are harder to digest and can trigger indigestion.
Excessive Sugar: Large amounts of sugar can cause digestive distress.
Gas-Producing Vegetables: While healthy, foods like broccoli, beans, and cabbage can cause gas and should be consumed in moderation, especially if prone to rumbling.
Dairy (if lactose intolerant): For those with lactose intolerance, dairy can lead to significant gas and bloating.

Conclusion: Listening to Your Body’s Cues

Ultimately, a growling stomach is your body's way of communicating. By eating small, frequent meals of easily digestible foods like the BRAT diet staples and staying hydrated, you can address the immediate need for sustenance and quiet the noise. For a long-term solution, a balanced diet rich in whole grains, fiber, and probiotics, combined with mindful eating and stress management, will help maintain a happy and quiet digestive system. Remember to listen to your body and make dietary adjustments that work best for your individual needs. If your stomach growling is accompanied by other symptoms like persistent pain or diarrhea, consult a healthcare provider to rule out underlying issues. For more insights into gut health, explore this article on Foods for an Upset Stomach.

Frequently Asked Questions

A small, bland snack like a handful of saltine crackers, a banana, or a piece of plain toast is best for immediate relief. These foods are easy to digest and will give your stomach something to work on, which helps quiet the noise.

Yes, drinking a glass of water can temporarily stop stomach growling. Water helps fill your stomach and aids the digestive process, muffling the sounds. It's especially useful if you are unable to eat right away.

Stomach growling can also occur after you eat as part of normal digestion, as your muscles contract to move food, fluids, and gas through your intestines. Excess noise can also be caused by swallowing air, certain foods, or stress.

Avoid gas-producing foods like beans, broccoli, and carbonated beverages. Also, limit acidic foods, spicy foods, and dairy if you are lactose intolerant, as these can irritate your digestive tract and cause more noise.

Yes, probiotics are beneficial. Found in foods like plain yogurt and kefir, they help regulate digestion and promote a healthy gut microbiome, which can lead to reduced stomach discomfort and noise over time.

To prevent stomach growling at night, avoid eating a large, heavy meal right before bed. A small, light snack with protein or fiber a couple of hours before sleep can help keep your stomach from being empty, preventing hunger-related growls.

Most stomach growling is harmless, but you should see a doctor if it is persistent and accompanied by other symptoms like abdominal pain, bloating, frequent diarrhea, or nausea. This could indicate an underlying digestive issue like IBS.