With these 10 tips your gut will finally find peace

• Understand bowel sounds

Bowel sounds are produced by peristalsis — the movements of the intestines that transport food, liquids and gases. They are a sign of active digestion and are usually harmless. If the sounds are unusually loud or stop completely, pay attention and consult a doctor.

• Avoid hard‑to‑digest and gas‑forming foods

Reduce intake of cabbage, legumes, onions and garlic, as these foods can increase gas and therefore bowel sounds. Cooked vegetables instead of raw can reduce gas formation and ease the abdomen.

• Maintain a balanced, fibre‑rich diet

Fibre supports intestinal movement and healthy digestion. However, consume gas‑producing fibres in moderation to avoid excessive bowel sounds.

• Eat slowly and chew thoroughly

Eating slowly and chewing well prevents swallowing too much air, which minimises bloating and loud bowel sounds. Take time and be mindful during meals.

• Drink enough water and mild herbal teas

A good fluid balance keeps the digestive tract moving and supports digestion. Herbal teas with chamomile, peppermint or fennel are soothing and help with bloating and abdominal cramps.

• Use oral rehydration solutions for acute fluid loss

With diarrhoea or vomiting you lose important minerals and water. Ready‑made oral rehydration solutions from the pharmacy or homemade versions with salt and sugar replace these losses and aid recovery.

• Heat applications relieve cramp‑like abdominal pain

A hot water bottle or a cherry‑pit cushion relaxes the intestinal muscles and improves circulation. Allow yourself rest and warmth when you have discomfort to calm intestinal activity.

• Try ginger to support digestion

A mild ginger tea or ginger sweets can help with mild nausea and sluggish digestion and stimulate digestion. Avoid ginger in acute diarrhoea, as it can be irritating.

• Watch for possible food intolerances

Keep a food diary to find out which foods trigger reactions such as lactose, fructose or gluten intolerance. Then avoid the triggering foods to reduce bowel sounds and symptoms.

• If needed, use appropriate medicines short‑term

Targeted remedies for constipation or diarrhoea help bring intestinal activity back into balance. Only take medicines after consulting a doctor and not on a long‑term basis.