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When food, digestive juices or gases pass through the intestinal tract, they produce a rumbling sound which can be felt in the vibrations over the abdomen and heard in grumbling echoes in a roomful of people. Such a growling stomach can be the sign of severe hunger pangs or indigestion and in high-pressure situations like a meeting or an exam can be as distracting as it is embarrassing.
There are some handy dietary hacks that can be applied to ease the digestive system and avoid a rumbling stomach. Some simple tips like filling your stomach with healthy food, eating early dinners and getting a sound sleep are lifestyle changes that help to boost overall digestion and wellness. Along with that introducing certain eating habits into your routine can also help to curb this tendency. Read on below for some simple tips to prevent tummy gurgle:
Eat At Regular Intervals
The easiest way to avoid a grumbling stomach is to eat when hungry! Listen to the body's signals and whenever you feel hungry, have your meal. Sometimes, after a particularly busy morning, you might feel hungry before your regular lunchtime, inducing a rumbling in the stomach. Instead of waiting for lunchtime, have your food as soon as you feel hungry.
Have Protein-Packed Meals
Proteins help to lengthen periods of satiety. This means that the body takes time to process and absorb protein-rich foods leaving you feeling full for longer and reducing intense hunger pangs that can lead to a growling stomach. Having eggs for breakfast or introducing dals and legumes in your lunch can reduce abdominal noises.
Drink Lots Of Water
Sometimes, a growling stomach can be indicative of dehydration. Grab a glass of water and up your hydration levels to reduce stomach distress. At times, thirst can also induce a rumbling in the stomach so be sure to take in plenty of fluids. Mix some lime in water or have detox water that will also boost digestion.
Avoid Overeating
Overloading the stomach essentially slows down the digestive process but once food is absorbed by the body, hunger pangs may hit fast. This is because eating a big feast at mealtimes will fill the body up for long hours, increasing the gap between to meals. A lengthened break between two feasting hours can induce intense hunger leading to a grumbling stomach.
Eat Fibre-Rich Foods
As with protein, fibre-rich foods and complex carbohydrates take a long while to be digested by the body. This means that not only do fibrous fruits and vegetables give enough roughage to the intestines to boost digestion, they also keep the stomach busy for a long while before it starts craving food again.
Snack On Nuts
Snack on peanuts, almonds or a good-old dry fruit mix if you feel that familiar echoing rumble coming on. A quick bite of a healthy snack will quench hunger and provide the body with enough energy without sparking off a rapid insulin spike. Be sure to take your full meal soon after to avoid a drop in glucose levels.
Include Spicy Foods
If you have a high tolerance for spicy foods, add them into your diet. Foods with lots of masalas and high level of spice content contain capsaicin which boost metabolism and staves off a feeling of hunger. However, this is only a temporary solution so consume spices moderately for healthy digestion.
Check For Intolerances
Sometimes foods that cause gases or acidity can lead to digestive issues that cause rumbling abdominal sounds. Understand the body's signals to work out if it is allergic or intolerant to certain foods. Beans and cruciferous vegetables can be gassy and cause uncomfortable stomach growling. Avoid such foods for maintaining a healthy digestive tract.
