One of the most embarrassing situations is experiencing a sudden, loud stomach growl at the most inconvenient times. Whether it happens during a crucial meeting, a quiet yoga class, or a romantic dinner, that rumbling sound can leave us feeling flustered and hoping that no one heard it. However, deep down, we know someone probably did. While a one-off incident is nothing to worry about, if it happens frequently, it's essential to address the issue to avoid embarrassment in the future. Here is a list of diet tips that can help silence those growls and maintain a healthy tummy.
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Why Does Your Stomach Growl?
When food, liquid, and gas pass through the stomach and small intestine together, it produces a rumbling sound in the stomach that can be felt and heard. This mostly occurs when the body is hungry or experiencing indigestion. Sometimes, excessive growling accompanied by pain, constipation, or diarrhoea may indicate serious health issues such as food allergies, infections, or irritable bowel syndrome (IBS), which require medical intervention. However, for hunger and indigestion-related growling, the following tips can come in handy.
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A wholesome diet keeps your stomach satisfied.
Photo Credit: iStock
Here Are 10 Diet Tips That Will Stop Your Stomach from Growling:
1. Step Out After a Protein-Packed Breakfast:
Breakfast is indeed the most important meal of the day, and opting for a protein-rich morning feast can work wonders in keeping your stomach satisfied. Proteins take longer to digest than carbohydrates, helping you stay full for an extended period. Start your day with eggs, moong dal chilla, or a smoothie blended with protein-rich ingredients like almond milk, chia seeds, and nut butter. Here are some other protein-rich breakfast dishes you can opt for.
2. Include Fibre in Every Meal:
Fibre is a magical component when it comes to satiety. Foods high in fibre not only aid digestion but also keep your stomach feeling full. Incorporate whole grains like brown rice and oats into your meals, and don't forget a generous portion of fruits and vegetables. Not only do they add essential nutrients to your diet, but they also act as natural hunger tamers.
3. Know When to Stop:
In a hurry, we often gobble down meals without paying attention to our body's signals. Practising mindful eating can help us recognize true hunger and prevent overeating. Chew your food slowly, savour each bite, and put your fork down between bites.
4. Stay Hydrated:
Dehydration can often be mistaken for hunger, leading to unnecessary snacking and stomach growls. Always keep a water bottle handy and aim to drink at least eight glasses of water daily. You can also infuse water with fruits or herbs for added flavour, making hydration more enjoyable.
5. Don't Skip Meals:
Skipping meals might seem like an effective way to cut calories, but it can lead to excessive hunger and more significant stomach growls later on. Stick to regular meal times and enjoy balanced, nutritious meals to keep your energy levels steady throughout the day.
6. Snack Smartly:
Snacking can be a double-edged sword when it comes to preventing stomach growls. Opt for snacks that combine protein and fibre to keep you full until your next meal. Nuts, seeds, Greek yoghurt, and sliced fruits with nut butter are excellent choices. Avoid sugary and processed snacks, as they can cause rapid spikes in blood sugar, leading to sudden hunger pangs. Here are some fibre-rich snacks to add to your menu.
7. Spice Up Your Meals:
Including spicy ingredients in your meals can help curb hunger. Spices like chilli peppers contain capsaicin, which can temporarily reduce appetite and boost metabolism. Adding a touch of spice to your dishes can be a flavorful way to keep your stomach from growling.
8. Plan Ahead:
Being prepared with healthy snacks and meals can prevent you from reaching for unhealthy options when hunger strikes. Plan your meals ahead of time, and pack nutritious snacks like carrot sticks, hummus, or trail mix when you're on the go.
9. Get Enough Sleep:
A good night's sleep prevents excessive hunger. Lack of sleep can disrupt the balance of hunger-regulating hormones, leading to increased cravings and stomach growls. Aim for 7-9 hours of quality sleep every night to keep your appetite in check.
10. Pick The Glass Of Water For Quick Relief
Water comes as a saviour when your stomach starts acting up all of a sudden. Gulp down a glass or more of water for a quick-fix solution. You may find some relief when nothing else can be done.
Incorporating these diet tips into your daily routine can lead to a happier, more contented stomach and a healthier relationship with food. So, muffle that growling sound and prevent those uncomfortable situations.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)