Ever been in an extremely quiet room—à la client meeting or getting a massage—when all of a sudden, your stomach lets out a big ol’ boisterous growl…reminding you that you skipped breakfast because you were running late?

Before you turn red, remember: Even though digestive noises can be a little freaky and a lot awkwardly loud, they’re nothing to be ashamed of. In fact, according to Will Bulsiewicz, MD, a gastroenterologist and New York Times bestselling author of The Fiber Fueled Cookbook, it’s a totally standard bodily function. The only thing potentially weird about it? It’s official name. “There’s actually a medical term for stomach grumbling: Borborygmus,” Dr.Bulsiewicz says.

Still, it can be a little unsettling to experience a growling stomach when you just ate or aren’t hungry. What gives, right? Ahead: what it means when your stomach growls and why it’s totally fine in most cases, plus when a growling stomach may be a cause for concern.

Why your stomach is growling in the first place

According to Dr. Bulsiewicz, hunger isn’t the only reason why your stomach may call attention (literally). “Stomach noises are completely normal and don’t just happen when you’re hungry. In fact, if I’m examining a patient and put a stethoscope on their belly and don’t hear anything, that’s actually a sign something is wrong,” he says. Noted.

So, is it good for your stomach to growl? In short, yes. “Stomach growling is a healthy part of digestion. If you experience stomach growling by itself without any pain, discomfort, or other symptoms, it is nothing to worry about,” Dr. Bulsiewicz says. He explains that after you eat, food, liquid, and gas travel from the stomach to the small intestine. Making noise is just part of this process, and perhaps even a sign you have great gut health.

“Stomach growling is a healthy part of digestion. If you experience stomach growling by itself without any pain, discomfort, or other symptoms, it is nothing to worry about.”
—Will Bulsiewicz, MD

The story can change, though. Dr. Bulsiewicz says if the growling is accompanied by other symptoms, your body could be trying to tell you something. “Not something ‘bad’ necessarily, just a message to pay attention to,” he confirms. Keep reading for what you need to know about the key causes of a grumbling stomach.

The most common causes of stomach growling (that aren’t about all about hunger)

1. Your stomach could be growling because you’re stressed

Anyone who has ever experienced tummy troubles before giving a presentation or going on a date knows that the mind-gut connection is very real. If you’re stressed or anxious, it could also be a reason why your stomach is growling. “When I was in medical school, I used to experience stomach growling whenever I had a big exam,” Dr. Bulsiewicz says. “It was just the way being stressed out manifested for me.”

Stress, Dr. Bulsiewicz explains, causes the stomach muscles to contract and relax. When that happens, gas and digestive juices are squeezed through the small intestines. This can happen on an empty stomach or a full stomach. Either way, it can lead to stomach growling. “It’s almost like you’re squeezing a balloon,” Dr. Bulsiewicz says. “A spasm clamps down on the muscle surrounding the intestines which push the gas and liquid to another place,” he says.

If you experience stomach growling when you’re stressed, try simply taking a few deep breaths. The mind-gut connection is so strong that you can actually calm the stomach down in less than five minutes using proper, intentional breath work.

“When I was in medical school, I used to experience stomach growling whenever I had a big exam,” Dr. Bulsiewicz says. “It was just the way being stressed out manifested for me.”

2. It could be a sign of irritable bowel syndrome or a food sensitivity

If your stomach growling is accompanied by diarrhea or constipation and it’s happening on a regular basis, Dr. Bulsiewicz says it could be a sign of irritable bowel syndrome (IBS) or a food sensitivity, like to gluten or dairy.

It can be helpful to keep a log of when you experience the growling and other symptoms. What did you eat in the 24 hours before the symptoms started? Could your mood be contributing? For example, were you particularly anxious or stressed this day? Or, did you note that coffee irritated your stomach or the vitamins you took upset your digestion? Bring your log to your doctor appointment so your G.I. doc has as much information as possible to help make an adequate diagnosis.

According to Dr. Bulsiewicz, the more details you keep track of, the better your chances of identifying the underlying triggers. “Some people who are sensitive to lactose will eat ice cream and then experience stomach growling and diarrhea,” he says. “This can also happen to someone with celiac disease if they eat something with gluten.”

Keep in mind this doesn’t necessarily mean you should eliminate these foods (or food categories) from your diet cold turkey. Although a temporary elimination diet can be helpful in identifying triggers, registered dietitians caution against over-restrictions that can lead to adverse health outcomes in the long run, such as risk of nutrient deficiencies, reduced diversity of gut bacteria, and emotional repercussions or a negative relationship with food. In some cases, an elimination diet may not even be effective at all.

As such, it’s always best to consult doctor who can run tests to find out for sure if you have an allergy or sensitivity before taking drastic measures upon yourself.

Dietary restrictions can lead to adverse health outcomes, including risk of nutrient deficiencies, reduced diversity of gut bacteria, and emotional repercussions or a negative relationship with food. In some cases, an elimination diet may not even be effective at all.

3. You could have a sucrose deficiency

People often talk about being sensitive to gluten or dairy, but Dr. Bulsiewicz says there’s another food sensitivity that’s extremely common but not talked about as much. “I see so many patients who have a sucrase deficiency, which can cause stomach growling along with other symptoms like excessive gas, diarrhea, or constipation,” he says. Sucrase is the enzyme that breaks down sucrose, otherwise known as cane sugar, into glucose and fructose. According to Dr. Bulsiewicz, many people are deficient in this enzyme—something they are born with.

If someone with a sucrose deficiency eats foods with sucrose, alternative sweeteners, or even sucrase-containing fruit and vegetables, it can result in the aforementioned symptoms. This is another case where booking an appointment with a G.I. doc is a must. If a deficiency is confirmed, it’s important to work with a doctor (and perhaps a nutritionist) on the best ways to manage symptoms as many healthy foods contain sucrose and you don’t want to cut out more than what’s necessary or become fearful of eating.

When should I be worried about stomach noises?

Again, the vast majority of the time, stomach noises are 100 percent normal and NBD. Even when they are your body’s way to get your attention (because you’re stressed, could have IBS, or could be sensitive to something you’re eating, like a banana on an empty stomach) it’s still nothing to freak out about.

So, when should you see a doctor? According to Dr. Bulsiewicz, everything he highlighted here is extremely manageable. But if you can relate to the situations above, it’s always a good idea to speak with your doctor about the best next steps to help manage your symptoms if they’re out of the ordinary.

In short: It just might take a doctor’s insight to translate what your body is saying into plain ol’ English and give you the proper tips on how to move forward. Either way, it’s really nothing to panic over. Phew. 

A registered dietitian shares a guide to a healthy gut: