Why Does My Stomach Growl During Meetings Embarrassing But Explainable

You're seated at the conference table, fully focused on the quarterly report, when suddenly—gurgle… rumble… GROWL. All heads don’t turn (yet), but you feel your face flush. That unmistakable sound isn’t coming from the HVAC system. It’s your stomach, announcing its presence at the worst possible moment. You’re not alone. Stomach growling during meetings is a near-universal experience, equal parts biological inevitability and social embarrassment. The good news? It’s not only normal—it’s explainable, manageable, and often preventable.

This article breaks down the science behind digestive sounds, explores why they seem to peak during quiet, high-pressure moments like meetings, and offers practical strategies to minimize their occurrence—without sacrificing your lunch or sanity.

The Science Behind the Sound: What Causes Stomach Growling?

The medical term for stomach growling is borborygmi (pronounced bor-bo-RIG-mee). These gurgling, rumbling noises are produced by the movement of gas and fluid through the intestines. Contrary to popular belief, they don’t only happen when you’re hungry. In fact, borborygmi occur throughout the day as part of normal digestion.

The digestive tract is a muscular tube that uses rhythmic contractions called peristalsis to push food, fluids, and gases along. As these substances move through the small and large intestines, they mix with digestive juices and air, creating bubbles and pressure changes. When gas pockets shift or burst, they generate audible vibrations—especially when the stomach and intestines are relatively empty.

Dr. Lena Torres, gastroenterologist at Boston Digestive Health Institute, explains:

“Borborygmi are a sign of a healthy, active gut. Your digestive system doesn’t shut off just because you’re in a meeting. If anything, the silence makes the sounds more noticeable—not louder.”

In other words, your stomach isn’t misbehaving; it’s doing its job. The issue isn’t the noise itself, but the context in which it occurs.

Why Do Stomach Noises Seem Worse During Meetings?

If digestive sounds happen all day, why do they feel so pronounced in boardrooms or Zoom calls? Several factors converge to make meetings the perfect storm for embarrassing stomach growls:

• Silence amplifies sound. In a quiet room, even low-volume noises become prominent. A growl that goes unnoticed in a bustling café can echo in a hushed conference setting.
• Stress increases gut activity. Nervousness triggers the “fight-or-flight” response, which can speed up intestinal motility. This means more frequent contractions—and more noise.
• Hunger cues align with meeting times. Many people schedule back-to-back meetings around lunch or mid-afternoon, precisely when blood sugar drops and hunger signals activate.
• Posture matters. Sitting upright compresses the abdomen slightly, which can change how internal sounds resonate, making them more audible to you—and potentially others.

A 2022 workplace wellness survey found that 68% of office workers reported experiencing digestive noises during meetings, with 42% saying it caused moderate to high anxiety. Yet, only 7% said they’d ever heard someone else’s stomach growl clearly enough to identify it as such. Perception often outweighs reality.

Tip: Keep a small, quiet snack like almonds or a banana at your desk. Eating a few bites 15 minutes before a meeting can reduce hunger-induced growling without causing bloating.

Common Triggers of Excessive Stomach Noises

While some level of intestinal sound is normal, certain habits and conditions can increase their frequency and volume. Identifying your personal triggers is key to managing them.

Trigger	How It Affects Digestion	What to Do
Skipping meals	Increases gastric contractions as the body signals hunger	Eat regular, balanced meals every 3–4 hours
Carbonated drinks	Add excess gas to the digestive tract	Switch to still water or herbal tea
High-fiber foods (sudden increase)	Ferment in the colon, producing gas	Introduce fiber gradually and drink plenty of water
Chewing gum	Causes unconscious swallowing of air (aerophagia)	Limit gum, especially during work hours
Lactose intolerance	Undigested lactose ferments, creating gas and noise	Try lactose-free alternatives or enzyme supplements

It’s also worth noting that certain medications, including some antibiotics and laxatives, can alter gut motility and contribute to noisier digestion. If you notice a sudden increase in borborygmi after starting a new prescription, consult your doctor.

Practical Strategies to Minimize Embarrassing Growling

You can’t silence your digestive system—but you can reduce the likelihood and impact of disruptive noises. Here’s a step-by-step approach to staying quiet and confident during meetings.

Step 1: Time Your Meals Strategically

Align your eating schedule with your workday. Avoid arriving at a 2 p.m. strategy session with an empty stomach if lunch was at noon. Instead, plan a light snack—like yogurt, a handful of nuts, or a piece of fruit—about 30–60 minutes before critical meetings.

Step 2: Choose Low-Gas Foods

Some foods are more likely to cause gas and bloating. While nutritious, beans, cruciferous vegetables (broccoli, cabbage), onions, and carbonated beverages can increase internal noise. Opt for quieter options like rice, bananas, lean proteins, and cooked carrots when a big meeting looms.

Step 3: Stay Hydrated—But Wisely

Dehydration slows digestion and can lead to irregular motility, increasing the chance of loud contractions. Drink water consistently throughout the day, but avoid gulping large amounts right before a meeting, which can distend the stomach and amplify sounds.

Step 4: Manage Stress and Breathing

Anxiety doesn’t just affect your mind—it directly impacts your gut. Practice diaphragmatic breathing before entering a high-stakes meeting. Slow, deep breaths can calm the nervous system and reduce hyperactive digestion.

Step 5: Use Environmental Cover Strategically

If you’re leading the meeting, start with a brief presentation or play a short video. Background audio—even subtle keyboard typing or a muted notification—can mask minor digestive sounds. In virtual meetings, using a noise-suppression feature (like in Zoom or Teams) helps filter out low-frequency rumbles.

“Many patients come to me worried about stomach noises, only to learn it’s a sign of a responsive digestive system. The goal isn’t elimination—it’s management.” — Dr. Lena Torres

Real-Life Example: How Sarah Reduced Her Meeting Anxiety

Sarah, a project manager at a tech startup, dreaded weekly team check-ins. Not because of the agenda—but because her stomach would inevitably growl during the silent moments after someone asked a question. “I started associating meetings with embarrassment,” she recalls. “I’d even skip lunch to avoid it, which made it worse.”

After reading about digestive rhythms, she adjusted her routine. She began eating a small, protein-rich snack—like peanut butter on whole-grain toast—two hours before her 3 p.m. meeting. She also started practicing two minutes of box breathing (four seconds in, four hold, four out, four hold) before logging on.

Within a week, the growling decreased significantly. “I realized I wasn’t broken—I just needed better timing and a calmer gut,” she says. “Now, if it happens, I barely notice. And if someone else hears it? They probably think it’s the building pipes.”

Checklist: Pre-Meeting Gut Prep Routine

Use this checklist to minimize digestive disruptions before important meetings:

1. ✅ Eat a balanced meal or snack 1–2 hours before the meeting
2. ✅ Avoid carbonated drinks and chewing gum for at least 60 minutes prior
3. ✅ Sip water steadily throughout the morning/afternoon
4. ✅ Practice 2–3 minutes of deep breathing to calm the nervous system
5. ✅ Sit comfortably—avoid tight waistbands that compress the abdomen
6. ✅ If virtual, enable background noise suppression in your settings
7. ✅ Mentally reframe: A little noise doesn’t undermine your expertise

Frequently Asked Questions

Is stomach growling a sign of a digestive disorder?

Occasional borborygmi are normal. However, if growling is accompanied by pain, bloating, diarrhea, or constipation, it could indicate irritable bowel syndrome (IBS), food intolerances, or other conditions. Consult a healthcare provider if symptoms persist.

Can I stop my stomach from growling completely?

No—and you shouldn’t try. Digestive sounds are a natural part of gut function. The goal is not silence, but reduction of socially disruptive episodes through lifestyle adjustments.

Does everyone experience stomach growling, or is it just me?

Everyone experiences it. The difference is awareness. In quiet environments, we notice our own bodies more. Most people are too focused on their own thoughts to register subtle noises from others.

Final Thoughts: Embrace the Rumble

Your stomach growling during a meeting isn’t a flaw—it’s physiology. It’s proof that your digestive system is active, responsive, and doing its job. While it’s understandable to feel self-conscious, remember that these moments are far less noticeable to others than they are to you.

By understanding the causes, adjusting your habits, and preparing strategically, you can reduce both the frequency and the anxiety around digestive sounds. But even when a rumble escapes, carry yourself with confidence. A well-functioning body deserves respect, not embarrassment.

💬 Have a story about a growling-gut moment that turned out fine? Share it in the comments. Let’s normalize the noises that come with being human.