What to eat to stop belly rumbling? A dietary guide

November 18, 2025 •

3 min read

According to the International Foundation for Gastrointestinal Disorders, stomach rumbling—or borborygmi—is often just the sound of a healthy digestive system at work, but the right dietary choices can help prevent and quiet these embarrassing noises. Understanding what to eat to stop belly rumbling can make a significant difference, whether caused by hunger or digestion issues.

Quick Summary

Address stomach rumbling by eating digestible foods like bananas and rice, staying hydrated, and avoiding common triggers such as carbonated drinks and excessive dairy. Incorporate fiber and probiotics to support digestive health and learn how mindful eating practices can prevent noisy digestion.

Key Points

Eat Smaller, Regular Meals: Fuel your day with small, frequent meals rather than large, infrequent ones to prevent an empty stomach from rumbling.
Choose Easily Digestible Foods: Opt for starchy foods like rice, oats, and bananas, which are gentle on the digestive system and less likely to cause gas.
Incorporate Probiotics: Add fermented foods like yogurt or kefir with live cultures to your diet to support healthy gut bacteria and improve digestion.
Stay Hydrated with Plain Water: Drink plenty of still water throughout the day to aid digestion and help muffle stomach sounds, avoiding carbonated drinks and straws.
Limit Gas-Producing Foods: Reduce your intake of cruciferous vegetables (like broccoli, cabbage), legumes, and foods with artificial sweeteners.
Practice Mindful Eating: Chew your food slowly and thoroughly, and avoid talking while eating to prevent swallowing excess air that can cause noises.
Manage Stress and Anxiety: Since the gut and brain are connected, managing stress through relaxation techniques can help reduce stress-induced digestive upset and noise.

Understanding the Causes of Belly Rumbling

Stomach rumbling, medically known as borborygmi, is a natural bodily function caused by muscle contractions pushing food, liquids, and gas through the intestines. The noise can be more pronounced on an empty stomach because there is no food to muffle the sounds. Other triggers include swallowing excess air while eating, certain food intolerances, or consuming gas-producing foods.

Foods That Can Help Quiet a Noisy Stomach

Making informed food choices can effectively reduce and prevent stomach rumbling. Focus on easily digestible items and those that promote balanced gut health.

Easily Digestible Starchy Foods

Rice: Plain white or brown rice is easy to digest and can help coat the stomach lining, easing digestion.
Oatmeal: A bowl of oatmeal provides a gentle source of fiber that promotes satiety and regularity without causing excess gas.
Bananas: This soft fruit is gentle on the stomach and provides a quick, digestible source of energy.
Sweet Potatoes: Offering filling starches, sweet potatoes can help settle the stomach. Prepare them simply without heavy spices or butter.

Probiotic-Rich Fermented Foods

Yogurt and Kefir: Opt for plain, unsweetened yogurt or kefir with live and active cultures. Probiotics help balance gut bacteria and improve digestion.
Miso and Kimchi: These fermented foods are also excellent sources of probiotics that can contribute to a healthier gut microbiome.

Stomach-Soothing Herbal Teas

Ginger Tea: Ginger is a well-known remedy for digestive issues, helping to prevent nausea and calm the gastrointestinal tract.
Peppermint Tea: This herbal tea contains menthol, which has a relaxing effect on the digestive tract's muscles, easing bloating and cramping.
Fennel Tea: Fennel seeds are known for their carminative properties, which can alleviate gas and bloating.

Healthy Snacks for Prevention

Nuts: A small handful of plain, unsalted nuts provides a calorie-rich snack that can quickly satiate hunger.
Chia Seeds: The fiber in chia seeds forms a gel in the stomach, which can promote regular digestion and the growth of healthy gut bacteria.
Fruits and Vegetables: Low-sugar options like berries and carrots are good choices, though some high-fiber or starchy vegetables should be limited.

Foods and Habits to Avoid

Just as important as what you eat is what you should avoid. Certain items and practices can exacerbate stomach noises and discomfort.

Comparison Table: Stomach-Quieting vs. Stomach-Upsetting


Feature	Stomach-Quieting Foods	Stomach-Upsetting Foods & Habits
Carbohydrates	Rice, oats, quinoa	White flour products, excessive refined sugars
Proteins	Lean chicken, fish, eggs	Large, heavy portions of red meat
Dairy	Lactose-free yogurt, hard cheeses	Milk, soft cheeses, ice cream (especially with lactose intolerance)
Drinks	Still water, ginger tea, peppermint tea	Carbonated beverages, excessive caffeine, alcohol
Fruits & Veggies	Bananas, carrots, leafy greens, cooked vegetables	Cruciferous vegetables (broccoli, cabbage), onions, legumes (in large quantities)
Sweeteners	Minimal sugar, natural sweeteners like maple syrup	Fructose, sorbitol, and artificial sweeteners
Eating Habits	Eating slowly, chewing thoroughly, regular meals	Eating quickly, talking while chewing, skipping meals

Lifestyle Adjustments for Digestive Health

Diet is only one part of the solution; lifestyle factors also play a crucial role in managing stomach rumbling.

Hydration is Key

Drinking plenty of water is fundamental for digestion. It helps the digestive system move waste along and softens stools, preventing constipation. However, avoid chugging large quantities at once, which can trap air, and instead sip water consistently throughout the day.

Mindful Eating Practices

Eating mindfully means paying attention to your body's hunger and fullness signals. Chewing food thoroughly, eating slowly, and not talking while chewing can prevent swallowing excess air, a common cause of gurgling.

Manage Stress and Anxiety

Stress has a powerful connection to the gut. High anxiety can disrupt normal digestive processes, leading to increased rumbling. Practicing relaxation techniques like deep breathing, meditation, or light exercise can help calm the nervous system and, in turn, your stomach.

Conclusion

While a grumbling stomach is often a normal sign of digestion, strategic eating and lifestyle changes can help control and reduce the noise. By focusing on easily digestible foods, incorporating probiotics and gentle fibers, and avoiding common trigger foods and habits, you can promote a quieter and more balanced digestive system. Remember to stay hydrated, eat mindfully, and manage stress for comprehensive digestive wellness. If stomach rumbling is persistent or accompanied by pain, bloat, or changes in bowel habits, it is always recommended to consult a healthcare professional to rule out underlying conditions.

For more information on digestive wellness, consider visiting the International Foundation for Gastrointestinal Disorders (IFFGD) website at https://iffgd.org/.

Frequently Asked Questions

To quickly stop stomach rumbling, drink a glass of water. It fills the stomach and helps muffle the sounds while aiding digestion. Eating a small, easily digestible snack like a few crackers or a banana can also help.

Stomach rumbling, or borborygmi, can happen during digestion, not just when hungry. The noise is caused by the movement of food, liquids, and gas through your intestines, and can be more noticeable if you've recently consumed gas-producing foods.

Yes, drinking water can help in a couple of ways. It can momentarily fill your stomach to quiet hunger-induced noises and aid in the digestion of food. It's best to sip water throughout the day rather than chugging a large amount at once.

Avoid foods and beverages that cause excess gas, including carbonated drinks, legumes, and cruciferous vegetables like broccoli and cabbage. Also, be mindful of dairy if you are lactose intolerant, and limit foods high in fructose and artificial sweeteners.

Yes, stress can significantly impact your gut health. The gut-brain connection means that high stress and anxiety can disrupt normal digestive function, increase gut sensitivity, and lead to more frequent and louder stomach rumbling.

Yes, probiotics can be beneficial. Found in foods like yogurt and kefir, these 'good' bacteria help balance the gut microbiome, which can lead to better overall digestion and a reduction in uncomfortable gas and bloating that contribute to noise.

Most stomach rumbling is normal. However, you should consult a doctor if it is persistent and accompanied by severe symptoms like abdominal pain, fever, frequent diarrhea, nausea, vomiting, or a noticeable change in bowel habits.