If your stomach likes to make whale noises, you are not alone. Loud growls and gurgles can feel especially troublesome in a quiet meeting or when lying in bed beside your partner.
These stomach noises, also known as bowel sounds (or called borborygmi), are a normal part of digestion. They’re usually harmless, but they can still feel embarrassing and leave you wondering whether something is wrong.
Most of the time, these stomach noises are completely normal. However, if they’re accompanied by other digestive symptoms or begin to affect your quality of life, it’s worth taking a closer look.
In this article we cover:
- Why does your stomach make noises?
- What can make stomach noises louder?
- Can IBS cause loud stomach noises?
- When should you see your doctor?
- Tips to help reduce stomach noises
- Could the low FODMAP diet help?
- Frequently asked questions
Why does your stomach make noises?
Your digestive system is constantly moving. As food, fluids, digestive juices and gas travel through your stomach and intestines, the muscles in your digestive tract contract and relax in a coordinated way to keep everything moving. These contractions can create the rumbling, gurgling or growling sounds that many people notice.
You may hear stomach noises:
- When you’re hungry.
- After eating.
- As gas moves through your intestines.
- During normal digestion.
Even when your stomach is empty, your digestive system continues working. Between meals, your intestines perform a natural “housekeeping” process called the migrating motor complex, which helps sweep leftover food particles and bacteria through the digestive tract. This process can also produce noticeable stomach noises.
In other words, stomach sounds don’t necessarily mean you’re hungry or that something is wrong. They’re often simply a sign that your digestive system is doing its job.
What can make stomach noises louder?
While everyone experiences bowel sounds, some situations can make them more noticeable.
Hunger
When your stomach is empty, the migrating motor complex becomes more active, which can produce the familiar stomach growling many of us associate with hunger.
Swallowing air
Eating quickly, chewing gum, drinking through a straw or talking while eating can increase the amount of air you swallow. As this air moves through your digestive tract, it can contribute to louder gurgling sounds.
Gas production
Gas is a normal by-product of digestion. Certain foods (like high FODMAP foods), carbonated drinks and changes in your gut bacteria can all increase the amount of gas moving through your intestines.
High fibre foods
Fibre plays an important role in long-term digestive health, and people should be aiming to eat high fibre foods every day. However it can take a few weeks for your gut to adjust to increasing fibre, so increase your fibre intake slowly over a week or two to help to reduce excess gas production.
Constipation
When stool remains in the bowel longer than usual or becomes backed up, gas can become trapped, sometimes leading to increased bloating and more noticeable bowel sounds.
Stress and anxiety
The gut and brain are closely connected via the brain-gut axis (a superhighway of nerves that run between your brain and your gut). Times of stress or anxiety, or even low levels of everyday stress, can cause changes in gut motility and an increased awareness of normal bodily sensations, which can make stomach noises seem more frequent or louder.
Digestive conditions
Conditions such as irritable bowel syndrome (IBS), coeliac disease, inflammatory bowel disease or food intolerances may contribute to increased bowel sounds when accompanied by other digestive symptoms.
Can IBS cause loud stomach noises?
Yes, it can. Many people living with IBS notice that their stomach seems louder than usual, particularly during flare-ups.
This may happen for several reasons:
- Increased gas production.
- Changes in how quickly food moves through the digestive tract.
- Heightened sensitivity to normal digestive sensations.
- The gut-brain connection, where stress can influence digestive function.
However, stomach noises alone don’t necessarily mean you have IBS. IBS is typically associated with additional symptoms such as abdominal pain, bloating and changes in bowel habits.
When should you see your doctor?
Most stomach noises are harmless and don’t require treatment. However, it’s important to seek medical advice if stomach noises occur alongside any of the following:
- Persistent or severe abdominal pain.
- Unexplained weight loss.
- Blood in your stool.
- Persistent diarrhoea or vomiting.
- Fever.
- Difficulty swallowing.
- Symptoms that regularly wake you during the night.
- Ongoing digestive symptoms that interfere with your daily life.
Your doctor can help determine whether further investigation is needed and rule out other digestive conditions if warning signs are present.
Tips to help reduce stomach noises
If your stomach noises are bothering you, these strategies may help.
Eat regular meals
Long gaps between meals can increase the activity of the migrating motor complex. Eating regular meals and snacks throughout the day may help reduce hunger-related stomach growling.
Slow down when eating
Eating more slowly may reduce the amount of air you swallow, which can help minimise gas and gurgling.
Stay hydrated
Drinking enough fluids supports healthy digestion and can also help prevent constipation.
Manage constipation
If constipation is contributing to your symptoms, treating it may reduce gas build-up and improve digestive comfort. Increasing fibre gradually, drinking enough water and staying physically active are often helpful first steps.
Identify food triggers
If stomach noises occur alongside bloating, pain or altered bowel habits, certain foods may be contributing to your symptoms.
Rather than removing multiple foods on your own, it’s best to work with your healthcare provider or dietitian to determine whether a structured dietary approach is appropriate. If they recommend the low FODMAP diet, we’re here to help. Our FODMAP Made Easy program provides step-by-step guidance, dietitian-reviewed recipes and practical tools to help you confidently navigate each stage of the diet.
Manage stress
Because of the close connection between the gut and brain, managing stress can sometimes help reduce digestive symptoms.
One of our favourite tips for reducing anxiety around stomach noises is to simply acknowledge they’re happening. Say to yourself, “I hear you, stomach, but we’re okay,” then take a couple of slow, deep breaths and gently shift your focus to something else. This can help interrupt the anxiety cycle.
Other strategies that may help include gentle exercise, diaphragmatic breathing, mindfulness and getting enough sleep.
Could the low FODMAP diet help?
If your stomach noises occur alongside symptoms consistent with IBS, such as abdominal pain, bloating or changes in bowel habits, then the low FODMAP diet may help reduce your symptoms.
The low FODMAP diet is designed to identify specific carbohydrate triggers that can contribute to digestive symptoms in people with IBS. It isn’t recommended simply because your stomach makes noises.
If you’re considering the low FODMAP diet, it’s important to first speak with your healthcare provider to ensure that other digestive conditions have been ruled out.
Need extra support with your digestive symptoms?
Inside FODMAP Made Easy, we guide you step-by-step through the low FODMAP diet so you can identify your food triggers, confidently complete reintroductions and build a varied diet that works for you.
No thanks, my gut is perfect.
Frequently asked questions
Is it normal for your stomach to growl even when you’re not hungry?
Yes. Your digestive system continues working between meals, and the migrating motor complex can create stomach noises even when you don’t feel hungry.
Why is my stomach so noisy after eating?
As food, digestive juices and gas move through your digestive tract, bowel sounds often become more noticeable. This is usually a normal part of digestion.
Can anxiety make stomach noises worse?
Yes. Stress and anxiety can affect gut function and may also heighten your awareness of normal digestive sensations.
Does everyone have stomach noises?
Yes. Everyone experiences bowel sounds. Some people simply notice them more than others, or they may become louder during certain situations.
Final Thoughts
Most stomach noises are simply a sign that your digestive system is working as it should. While loud gurgling or growling can feel embarrassing, it’s usually a normal part of digestion. If your stomach noises are accompanied by pain, bloating, changes in bowel habits or other concerning symptoms, it’s worth speaking with your doctor to determine the underlying cause.
If IBS is contributing to your symptoms, identifying your personal triggers and following an evidence-based management plan may help reduce digestive symptoms and improve your confidence.
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