If Your Stomach Grumbles, This Is What It Really Means
Updated: Aug. 13, 2021
Why does my stomach grumble when I'm hungry? This registered nurse has a simple explanation.
You’ve been working all morning without a second thought—until that familiar rumbling starts. Once that unmistakable grumble begins in your stomach, there’s no use in trying to fight it. Suddenly your stomach is the boss, and a lunch break is no longer optional. So what makes your stomach grumble? And what does that noise really mean?
Why Does My Stomach Grumble?
Stomach grumbling, known as borborygmus, is the sound of gas or food particles moving through your digestive tract.
When you eat, your intestines move food and liquid along by contracting and relaxing, a process known as peristalsis. Once the food has been digested, your intestines continue to move air along your digestive tract, creating rumbling sounds.
Stomach grumbles simply mean that you haven’t eaten in a while. Your intestines are always working to move food and air through your body. You’re more likely to hear sounds when you’re hungry because there’s no food in the intestines to muffle the noise.
So there you have it—when you hear stomach grumbles, it just means that there is no food being digested. If you feel hungry, go ahead and enjoy a meal or snack, but just because your stomach is making its presence known does not mean that your body needs a large meal. Listen to your hunger, and eat what you need to feel satisfied.
Once you eat something, you’ll notice the sounds start to quiet down. Even just a quick snack or small meal could be enough to quiet your gurgles.
It’s important to note that a constant rumbling sound may mean that you’re experiencing a chronic gastrointestinal condition such as irritable bowel syndrome. If you also notice frequent bloating, constipation or diarrhea along with the gurgling sound, talk with your doctor.
Healthy Snacks for Serious Grumbles
Chili-Lime Roasted ChickpeasTotal Time: 50 minutesÂ
Main Ingredients: Chickpeas, chili powder
Level: Beginner
Who needs chips? These addicting, crunchy chickpeas have just the right amount of zing and crunch.
Looking for a lighter snack that's still a crowd pleaser? You've found it! These zesty, crunchy chickpeas will have everyone happily munching. —Recipe contributor Julie Ruble, Charlotte, North Carolina
Chocolate HummusTotal Time: 10 minutesÂ
Main Ingredients: Chickpeas, unsweetened vanilla almond milk
Level: Beginner
This chocolate hummus is an indulgent take on the classic. Serve with fresh fruit for a simple and delicious snack.
This chocolate hummus is a sweet twist on the traditional recipe. Plus, it's so easy to make with just a handful of healthy ingredients. I like to serve it with pretzels for a quick snack. —Recipe contributor Catherine Ward, Mequon, Wisconsin
Dried Fruit Energy BarsTotal Time: 1 hour 15 minutesÂ
Main Ingredients: Quinoa, medjool dates
Level: Intermediate
They're easy to make ahead and are packed with healthy ingredients to keep you awake and energized. Looking for more options? Try these healthy fruit snacks that are made from real fruit and will delight kids and parents alike!
These dried fruit energy bars are the perfect breakfast option for busy people. They're easy to make ahead and jampacked with ingredients such as chia seeds, quinoa and oats, which will keep you fueled throughout the day. —Recipe contributor Andrea Potischman, Menlo Park, California
Roasted Curry ChickpeasTotal Time: 30 minutesÂ
Main Ingredients: Chickpeas, curry powder
Level: Beginner
Craving chips but don't want chips? This crunchy, savory snack is easy to make and is packed with flavor.
We coated chickpeas with simple seasonings to make a low-fat snacking sensation. It rivals the types sold in stores, with just a few ingredients. —Recipe contributor Taste of Home Test Kitchen
Skinny Quinoa Veggie DipTotal Time: 35 minutesÂ
Main Ingredients: Black beans, quinoa, avocados
Level: Beginner
This veggie dip is loaded with nutrients and a ton of flavor. It may be "skinny" but no one will complain!
Don’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Recipe contributor Jennifer Gizzi, Green Bay, Wisconsin
Hard-Boiled EggsTotal Time: 20 minutesÂ
Main Ingredients: Eggs
Level: Beginner
Eat these hard-boiled eggs plain for a quick protein fix. Or add them to another dish to make it heartier.
In the kitchen, it's important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix. —Recipe contributor Taste of Home Test Kitchen
Cucumbers with DillTotal Time: 20 minutesÂ
Main Ingredients: Cucumbers, dill
Level: Beginner
These cucumber slices are crisp and salty. Snack on these instead of potato chips for a cool snack.
Sprinkling cucumber slices with salt and letting them stand in a colander draws out excess water so they stay crisp when set on a barbecue buffet. Try this cucumber dill salad alongside any grilled entree. —Recipe contributor Taste of Home Test Kitchen
Healthy Peanut Butter CookiesTotal Time: 30 minutesÂ
Main Ingredients: Creamy peanut butter, oat bran
Level: Beginner
These few ingredient cookies are quick and healthy. And who doesn't love peanut butter?
Only four ingredients and one bowl are needed for these healthy peanut butter cookies. If you want to make this recipe gluten free, make sure the oat bran was made in a certified gluten-free facility. —Recipe contributor Taste of Home Test Kitchen, Milwaukee, Wisconsin
Sesame-Garlic Pumpkin SeedsTotal Time: 45 minutesÂ
Main Ingredients: Pumpkin seeds, sesame seeds, poppy seeds
Level: Beginner
This snack is perfect for road trips when you need something easy to snack on. All the different types of seeds add great texture and crunch to the mix.
This "everything" mix of pumpkin seeds with other seeds and seasoning is a fun treat—a lively way to use the seeds left over from your Halloween jack-o’-lantern! —Recipe contributor Danielle Lee, West Palm Beach, Florida.
Three-Pepper GuacamoleTotal Time: 25 minutesÂ
Main Ingredients: Jalapeño pepper, serrano pepper, avocados
Level: Intermediate
You can't go wrong with avocado when you're trying to eat a little healthier. Dip fresh cut veggies like carrots and celery in this guacamole that is just as good as what you get at a restaurant.
If you're serious about guacamole, use a molcajete. The lava stone makes a big difference on the pepper paste and is fun for guests. —Recipe contributor Laura Levy, Lyons, Colorado
Confetti QuinoaTotal Time: 30 minutesÂ
Main Ingredients: Quinoa, broccoli, zucchini
Level: Beginner
This quinoa dish is simple to make with just a few ingredients! It's the perfect healthy snack when you want something to hold you over for a longer period of time.
If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Recipe contributor Kim Ciepluch, Kenosha, Wisconsin
No-Bake Peanut Butter Energy BarsTotal Time: 10 minutesÂ
Main Ingredients: Peanut butter, honey, oats
Level: Beginner
These peanut energy bars are great for combatting your sweet tooth. They're also easy to make (and kid friendly, too!). Feel free to substitute the peanut butter with almond or sunflower butter if you have allergies.
These peanut butter energy bars are made with natural ingredients, and there's no baking required! You can substitute sunflower seeds for the walnuts. Want more fiber? Add a little wheat germ. —Recipe contributor Amy Crane, Richland, Michigan
Garbanzo-Stuffed Mini PeppersTotal Time: 20 minutesÂ
Main Ingredients: Chickpeas, sweet peppers
Level: Beginner
This vibrant snack looks great on a table. Impress your friends with this crunchy and filling treat.
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Recipe contributor Christine Hanover, Lewiston, California
Watermelon CupsTotal Time: 25 minutesÂ
Main Ingredients: Watermelon, cucumber, red onion
Level: Intermediate
The red and green color combination almost makes this appetizer look like Christmas. It pops in your mouth with sweet and savory flavors.
This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Recipe contributor Taste of Home Test Kitchen
Stuffed Asiago-Basil MushroomsTotal Time: 35 minutesÂ
Main Ingredients: Portobello mushrooms, Asiago cheese, basil
Level: Intermediate
These stuffed mushrooms are delightful healthy snacks that will keep you feeling energized and satisfied throughout your busy day.
Even if you don't like mushrooms, you will have to try them again with these pretty appetizers, which taste divine. For a main dish, double the filling and use large portobellos. —Recipe contributor Lorraine Caland, Shuniah, Ontario
Quinoa with Peas and OnionTotal Time: 45 minutesÂ
Main Ingredients: Quinoa, onion, frozen peas
Level: Intermediate
This recipe might be simple, but it's packed with flavor. Quinoa is filling without making you feel heavy.
Even picky eaters will love this protein-packed dish. If you have freshly shelled peas on hand, substitute them for the frozen. —Recipe contributor Lori Panarella, Phoenixville, Pennsylvania
Lemon Couscous with BroccoliTotal Time: 25 minutesÂ
Main Ingredients: Broccoli, whole wheat couscous, lemon
Level: Beginner
Who says couscous can't be a snack? This delicious dish combines vegetables and a fresh dressing that everyone will love.
I combined two recipes to create this side with broccoli and pasta. The splash of lemon adds nice flavor. Instead of toasted almonds, you could also sprinkle servings with grated Parmesan cheese. —Recipe contributor Beth Dauenhauer, Pueblo, Colorado
Marinated ShrimpTotal Time: 20 minutesÂ
Main Ingredients: Jumbo shrimp, rosemary, garlic
Level: Beginner
If you're a seafood lover, this shrimp recipe is for you. Pop a few of these salty and satisfying shrimps in your mouth, and your cravings for junk food will be gone.
My husband's aunt shared this recipe with me ages ago. Not only is it a Christmas Eve tradition in my home, but in the homes of our grown children as well. —Recipe contributor Delores Hill, Helena, Montana
Simple GuacamoleTotal Time: 10 minutesÂ
Main Ingredients: Avocados, salsa
Level: Beginner
Time to start dipping. From crackers to cherry tomatoes, this simple dip will be a healthy snack go-to.
Because avocados can brown quickly, it’s best to make this guacamole just before serving. If you have to make it a little in advance, place the avocado pits in the guacamole until ready to serve. —Recipe contributor Heidi Main, Anchorage, Arkansas
Baked Pot Stickers with Dipping SauceTotal Time: 45 minutesÂ
Main Ingredients: Chicken breast, wonton wrappers, jalapeño pepper jelly
Level: Advanced
These cute pot stickers are a wonderful snack that hold a ton of flavor. And the dipping sauce? Insanely finger lickin' good.
Twisting these wonton wrappers like little candies makes them fuss-free, and the dipping sauce is packed with sweet heat. —Recipe contributor Taylor Marsh, Algona, Iowa
Really Good Snack MixTotal Time: 55 minutesÂ
Main Ingredients: Corn Chex, Crispix, cashews
Level: Intermediate
You can't snack correctly without trying this healthy and fun snack mix. It's perfect for long road trips and hikes.
I grew tired of my family picking through a snack mix for their favorite ingredients and leaving the rest. So I experimented using only their most-loved mix-ins and came up with this recipe. Now there's never any left! —Recipe contributor Lori Genske, Waldo, Wisconsin
Roasted Eggplant SpreadTotal Time: 1 hour 5 minutesÂ
Main Ingredients: Eggplant, red peppers, onion
Level: Beginner
This unique spread is not like your usual dips. The rich and savory flavor is one that you'll keep coming back to.
Black pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Recipe contributor Barbara McCalley, Allison Park, Pennsylvania.
Caprese Salad KabobsTotal Time: 10 minutesÂ
Main Ingredients: Mozzarella cheese balls, grape tomatoes, balsamic vinegar
Level: Beginner
Tired of your usual salad? These poppable snacks deliver flavor without added calories or guilt.
Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Recipe contributor Christine Mitchell, Glendora, California
Mini Zucchini PizzasTotal Time: 20 minutesÂ
Main Ingredients: Zucchini, pizza sauce, mozzarella cheese
Level: Beginner
Looking for low carb? This simple snack recipe is a fantastic way to satisfy your pizza cravings while skipping the usual carb-filled crust.
This simple snack is the perfect, low-carb way to satisfy your pizza cravings. —Recipe contributor Taste of Home Test Kitchen
Black-Eyed Pea Tomato SaladTotal Time: 20 minutesÂ
Main Ingredients: Black-eyed peas, tomatoes, red pepper, bacon
Level: Beginner
If you're looking for a more substantial snack, you can't go wrong with this dippable salad. It's great on its own, but even better when you dip some whole wheat crackers into it.
Spending time in the kitchen with my late aunt was so much fun because she was an amazing cook and teacher. This black-eyed pea salad was one of her specialties. It is easy to make and is a nice alternative to pasta or potato salad. Add cooked cubed chicken breast to make it a meal on its own. —Recipe contributor Patricia Ness, La Mesa, California
Zucchini & Cheese RouladesTotal Time: 25 minutesÂ
Main Ingredients: Ricotta cheese, zucchini
Level: Beginner
This is the adult snack of your dreams. Feel free to change the filling to match your tastes but don't gloss over the original recipe.
My husband enjoys this recipe so much that he even helps me roll up the roulades! You can change the filling any way you like—I have used feta instead of Parmesan, or sun-dried tomatoes in the place of the olives. —Recipe contributor April McKinney, Murfreesboro, Tennessee
Peach BruschettaTotal Time: 50 minutesÂ
Main Ingredients: French baguette, walnuts, arugula, peaches
Level: Intermediate
Move over tomatoes, there's a new bruschetta topping in town! This is a wonderful way to use up your ripe peaches while making a refreshing appetizer.
As a starter or light snack, this bruschetta is a wonderful way to savor the season with just a bite of fresh peach amid a medley of lively flavors. —Recipe contributor Nikiko Masumoto, Del Ray, California
Shrimp Salad AppetizersTotal Time: 15 minutesÂ
Main Ingredients: Shrimp, crabmeat, endive or lettuce leaves
Level: Beginner
This bright app is also great as a quick snack. The mix of vibrant flavors will keep you feeling satisfied throughout the day.
This refreshing hors d'oeuvre has gained a big following since a friend shared her family recipe with me. My son says it best: The celery and shrimp are so good together. —Recipe contributor Solie Kimble, Kanata, Ontario
Green & Gold SalsaTotal Time: 10 minutesÂ
Main Ingredients: Edamame, frozen corn, avocado
Level: Beginner
Corn and edamame have this popping quality that's hard to beat. It's a great healthy alternative to creamy dips.
Edamame and corn give this unique salsa its unmistakable team colors. You can add a little salt if you like, too. A healthy alternative to creamy dips, it’s good for the extra point. —Recipe contributor Maggie Lovat, Green Bay, Wisconsin
Pressure-Cooker Asian WrapsTotal Time: 40 minutesÂ
Main Ingredients: Chicken breast, ginger root, spring roll wrappers
Level: Advanced
Satiate your takeout cravings with this recipe that makes a great ready-made lunch throughout the week. These bite-sized snacks are packed with veggies.
This recipe is similar to other Asian wraps but it's packed with even more deliciously healthy flavor. Instead of ordering Chinese, why not try making these yourself? —Recipe contributor Melissa Hansen, Milwaukee, Wisconsin
Chipotle Berry Fruit SalsaTotal Time: 20 minutesÂ
Main Ingredients: Strawberries, blackberries, kiwi
Level: Beginner
This salsa is a delectable chip dip that everyone will want more of. Just double the recipe and watch it disappear.
Not too hot, but with a bit of a kick, this salsa is a perfect topping for grilled fish or chicken. It’s also a delectable chip dip—just double the recipe and watch it disappear. The spice is quite mild, but cut down on (or increase!) the chipotle peppers to suit your taste. If you like, add lime zest for an added twist. —Recipe contributor Trisha Kruse, Eagle, Idaho
Cheesy Cauliflower BreadsticksTotal Time: 50 minutesÂ
Main Ingredients: Cauliflower, mozzarella cheese, Parmesan cheese, cheddar cheese
Level: Beginner
Cauliflower is a powerhouse of a vegetable. First pizza crust and now breadsticks; soon you won't need to buy bread at all! This cheesy appetizer is worth the craze.
These grain-free, cheesy cauliflower breadsticks are made with vegetables instead of flour. Serve them with your favorite marinara sauce. —Recipe contributor Nick Iverson, Denver, Colorado
Crab Phyllo CupsTotal Time: 20 minutesÂ
Main Ingredients: Garden vegetable cream cheese, crabmeat, chili sauce
Level: Beginner
These cups are sure to please seafood lovers. The vegetable cream cheese makes the bites herby and irresistible.
I always like a dot of chili sauce on top of these easy snacks. If you're out of crab, try them with water-packed tuna. —Recipe contributor Johnna Johnson, Scottsdale, Arizona
Roasted Red Pepper TapenadeTotal Time: 15 minutesÂ
Main Ingredients: Red pepper, almonds
Level: Beginner
This tangy recipe is best paired with carrot sticks or some simple crackers. Almonds in dip, who knew?
When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Recipe contributor Donna Magliaro, Denville, New Jersey
Herb-Roasted Olives & TomatoesTotal Time: 25 minutesÂ
Main Ingredients: Cherry tomatoes, pitted olives, garlic-stuffed olives, Greek olives
Level: Beginner
This makes a beautiful and tasty dip, even on the go! Pair it with your favorite Italian entrees.
Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers. —Recipe contributor Anndrea Bailey, Huntington Beach, California
Tomato & Artichoke BruschettaTotal Time: 30 minutesÂ
Main Ingredients: Grape tomatoes, mozzarella cheese, artichoke hearts, French baguette
Level: Intermediate
This healthy and crunchy snack is great for when you’re hit with cravings. It’s also simple and quick to make.
A healthy and refreshing appetizer, I enjoy bruschetta anytime of year. For serving guests, I like to slice the garlic instead of chopping it for both beauty and flavor infusion. This is also a simple make-ahead dish: You can mix it up, cover and refrigerate for a few hours before serving. —Recipe contributor Gina Bergamino, Chanhassen, Minnesota
Mango Avocado Spring RollsTotal Time: 40 minutesÂ
Main Ingredients: Rice paper wrappers, avocados, mango
Level: Advanced
These fun wraps will have you drooling! This summery treat is fresh, bright and wonderfully textured.
As a fan of mangoes and avocados, I love these wraps. You can substitute tortillas for rice paper wrappers, and lettuce or spinach for sprouts. —Recipe contributor Gena Stout, Ravenden, Arkansas
Grilled Brussels SproutsTotal Time: 30 minutesÂ
Main Ingredients: Brussels sprouts, red pepper, onion
Level: Beginner
Brussels sprouts may have a bad reputation, but they are actually insanely delicious once you give them a chance. This snack is great for veggie lovers who want to get more nutrients to stay full for longer.
During a beach vacation, in an effort to cook our entire meal outside on the grill, I made our not-so-simple veggie choice into a simple grilled side dish. For spicier sprouts, season with red pepper flakes. —Recipe contributor Tiffany Ihle, Bronx, New York
Grilled Veggies with Mustard VinaigretteTotal Time: 35 minutesÂ
Main Ingredients: Dijon mustard, zucchini, summer squash, red peppers
Level: Beginner
Grilled veggies are a summer favorite. For a quick snack, cut these veggies into bite sized pieces and say goodbye to your unhealthy cravings.
I make this healthy and inviting side dish whenever friends come over for a cookout. The honeyed vinaigrette lets the veggies shine. —Recipe contributor Shelly Graver, Lansdale, Pennsylvania
Orange Shrimp MojoTotal Time: 1 hour 10 minutesÂ
Main Ingredients: Jumbo shrimp, orange, onion, avocado
Level: Intermediate
This dish has complex flavors that work beautifully together. It hits all the notes, with a sauce you might consider remaking for other proteins.
With jalapeño, orange and avocado, this enticing entree is spicy, tangy and fresh with every bite. The sauce beautifully glazes the shrimp. —Recipe contributor Don Thompson, Houston, Ohio
Greek Veggie TartletsTotal Time: 25 minutesÂ
Main Ingredients: Phyllo tart sheets, onion, feta cheese, Greek olives
Level: Beginner
These cute tarts are delicious and packed with veggies. Snack on a couple of these as you sit outside and enjoy the sunshine.
The mixture in this recipe was originally a salad I made after a trip to Greece. When my husband suggested I serve it in phyllo cups, it became my most-requested appetizer! —Recipe contributor Radelle Knappenberger, Oviedo, Florida
Mango Barley SaladTotal Time: 25 minutesÂ
Main Ingredients: Barley, limes, mango
Level: Beginner
This fresh, colorful mango salad is a wonderful option if you want something sweet. The bright flavor is perfect for a smart healthy snack.
I made this fresh, colorful mango salad on the fly and it was a big hit! The bright flavor is perfect for a spring or summer picnic, served right away or chilled. —Recipe contributor Dan Wellberg, Elk River, Minnesota
Yogurt & Honey Fruit CupsTotal Time: 10 minutesÂ
Main Ingredients: Fruit, yogurt, honey
Level: Beginner
This snack is sweet without being too rich. Dress up your usual yogurt with some colorful new toppings!
A tasty combo of fresh fruit and creamy orange-kissed yogurt, this is guaranteed to disappear fast from your breakfast table. —Recipe contributor Taste of Home Test Kitchen
Grilled Zucchini with OnionsTotal Time: 20 minutesÂ
Main Ingredients: Zucchini, green onions
Level: Beginner
While you may not think of zucchini as a snack, cut them into bite sized pieces and you'll have a delicious grilled snack that won't make you miss greasy fried food.
Wondering what to do with all your garden-grown zucchini in the summer? Give it a sizzle and a little heat with this healthy side. It’s also an easy recipe to double or triple for summer cookouts. —Recipe contributor Alia Shuttleworth, Auburn, California
Mocha Pumpkin SeedsTotal Time: 25 minutesÂ
Main Ingredients: Instant coffee granules, pumpkin seeds
Level: Beginner
Any seasoned pumpkin seeds are a great healthy snack, but these chocolatey seeds will curb your desire for something more indulgent.
Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year. —Recipe contributor Rebekah Beyer, Sabetha, Kansas
Originally Published: August 13, 2021
