Why does my stomach rumble so loudly? – Causes, triggers, and natural remedies for digestive noises
- Norman Reffke
- Jul 22
- 4 min read
You know that feeling? You're sitting in a quiet room, perhaps in a meeting, and suddenly your gastrointestinal tract lets out a loud "grrrrrrrr." Embarrassing? Perhaps. But above all: a sign from your body. These digestive noises—medically known as borborygmi —are not only normal symptoms of digestion, but often also indicate an imbalance in the system.
But why does it rumble inside us in the first place? What biochemical processes are behind it? And when is it more than just a harmless gurgling sound?
In this article you will learn:
which mechanisms trigger rumbling in the digestive tract,
which foods increase this,
how you can bring calm to your digestive system without medication,
and what role your stress level and your microbiome play in this.
📑 Table of Contents
🔬 What exactly happens during digestive rumbling?
(Biochemical mechanisms)
Digestive sounds are caused by the interaction of stomach movement, digestive enzymes, gas production, and peristalsis . Sounds occur when the body processes food or even during rest periods when "cleaning" the digestive tract.
Important mechanisms:
Peristalsis : wave-like muscle contractions that move food pulp forward.
Fermentation & gas formation : especially in a diet rich in carbohydrates, gases (CO₂, methane, H₂) are produced.
Migrating Motor Complex (MMC) : cleansing mode during fasting phases – particularly audible on an empty stomach.
🔍 A loud rumbling is not always a sign of hunger, but also of cleansing or fermentation.
⚠️ Which internal & external factors increase the rumbling?
1. Insufficient enzyme performance
Lack of amylase, protease, lipase → food is not broken down completely.
Leads to fermentation and incomplete digestion.
2. Lack of stomach acid
Often underestimated in reflux patients.
Low pH value ensures complete protein breakdown and germ reduction.
Too little acid → bacterial growth & fermentation.
3. SIBO (Small Intestinal Bacterial Overgrowth)
Bacteria from the large intestine migrate into the small intestine.
Fermenting sugar and fiber → increased gas formation & noises.
4. Stress & Nervous System
Sympathetic activation (e.g. during chronic stress) inhibits regulated peristalsis.
Vagus nerve as mediator between brain and intestines disturbed → chaos in the stomach.
🚨 When the noise becomes a warning – accompanying symptoms & meaning
A loud or unusually frequent rumbling may be accompanied by:
Flatulence
Diarrhea or constipation
feeling of fullness
nausea
Reflux
❗ Possible causes of such symptoms:
Lactose, fructose or histamine intolerance
Pancreatic or gallbladder problems
Dysbiosis (imbalance in the microbiome)
Irritable bowel syndrome
🍃 What to do without medication? – Natural solutions
Nutrition & Behavior:
Chew slowly & eat consciously
Prefer warm, cooked food
Avoid sugar alcohols (sorbitol, xylitol, mannitol)
Reduce grains if intolerance (gluten, lectins)
Eat lighter in the evening, finish dinner early
Everyday:
Abdominal massage (clockwise)
Heat pads
Relaxation exercises (breathing techniques, yoga)
Exercise after eating (10–15 minutes walk)
🥦 Foods that promote rumbling – and alternatives
Reinforcing | Better tolerated |
Cabbage, onions, legumes | Fennel, zucchini, carrots |
Sweeteners (sorbitol, xylitol) | Erythritol (in moderation), Stevia |
Raw food in large quantities | Steamed vegetables |
Wheat, spelt, oats | Rice, millet, buckwheat |
Fructose in juices | Ripe banana, berries, cooked apple |
💊 Role of supplements: enzymes, bitter substances & probiotics
🔬 Digestive enzymes:
Combination preparations with amylase, protease, lipase, lactase
Take: shortly before or with food
🌿 Bitter substances:
Artichoke, gentian, wormwood
Stimulates bile and gastric juice
Also available as drops, tea or capsule
🧫 Probiotics:
Lactobacillus acidophilus, Bifidobacterium breve
Important for SIBO: test for tolerance beforehand!
Best taken on an empty stomach
🧪 Studies & scientific background
SIBO & Bowel Sounds : Pimentel et al., 2020 (Journal of Clinical Gastroenterology) – Association between excessive gas production and MMC dysfunction.
Bitter substances & digestion : Deutsches Ärzteblatt, 2018 – Activation of the vagus nerve & increased enzyme production.
Probiotics & intestinal function : Meta-analysis by Ouwehand et al., 2022 (Nutrients) – Improvement of noise symptoms in dysbiosis.
(→ complete list of sources follows at the end)
✅ Conclusion: When your gut speaks to you – listen carefully
The most important points summarized:
Digestive sounds are normal – but amplified, loud or disturbing sounds indicate an imbalance.
Causes can be: enzyme deficiency, stress, SIBO, poor diet.
Medication is often not necessary – targeted nutrition, bitter substances and relaxation often help effectively.
If you listen to your body’s signals, you can harmonize your digestion in the long term.
🌀 Remember: When your stomach rumbles, it's trying to tell you something. Listen – and help it find balance.
🔍 Sources
Pimentel M, et al. (2020): Revised estimates of small intestinal bacterial overgrowth prevalence using lactulose and glucose breath testing.
Source: Journal of Clinical Gastroenterology
Key message: Shows the connection between SIBO, gas production and impaired intestinal motility.
Ouwehand AC, et al. (2022): Probiotic and other microbial interventions in functional gastrointestinal disorders: A review.
Source: Nutrients
Key message: Proves the effectiveness of probiotics in functional digestive complaints such as flatulence and rumbling.
Deutsches Ärzteblatt (2018): Bitter substances: influence on digestion and the vagus nerve.
Source: German Medical Journal – Continuing Education
Key message: Bitter substances stimulate digestive juices and vagal activity, which can reduce noise.
Camilleri M. (2019): Gastrointestinal motility disorders in the era of personalized medicine.
Source: Nature Reviews Gastroenterology & Hepatology
Key message: Explains the role of motility patterns such as MMC in digestive sounds.
Quigley EM. (2018): Gut microbiota and the role of probiotics in therapy.
Source: Current Opinion in Pharmacology
Key message: Dysbiosis as a contributing factor to intestinal noises and the role of probiotics.
Martinsen TC, et al. (2015): The role of pepsin and low pH in the stomach.
Source: Scandinavian Journal of Gastroenterology
Key message: Shows the importance of sufficient gastric acid for pre-digestion and noise prevention.
NIH/MedlinePlus (2022): Gastrointestinal Gas Overview
Source: US National Library of Medicine
Key message: Explains causes of gas and digestive noises. https://medlineplus.gov/gas.html
