BS Stomach Noises: 13 Smart Ways to Find Relief

Your belly starts bubbling during a quiet meeting. A deep rumble follows lunch. Then your intestines seem to hold an entire conversation while you are trying to sleep.

If you have irritable bowel syndrome, these sounds can become hard to ignore.

Quick answer: IBS stomach noises usually come from gas, fluid, food, and stool moving through the intestines. IBS may change bowel movement patterns and increase sensitivity to normal gut activity, making ordinary sounds seem more noticeable. The noises alone do not diagnose IBS, and they do not usually mean your intestine is being damaged.

The useful question is not simply, “Why is my stomach making noise?” It is what happens with the noise.

Gas, bloating, abdominal pain, diarrhea, constipation, urgency, meals, stress, and changes in your usual bowel pattern provide much more information.

This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

Are IBS Stomach Noises Normal?

Often, yes.

Your digestive tract is not silent, even when it is healthy.

The intestines use waves of muscle contraction to move gas, fluid, food, and waste forward. This movement naturally creates bowel sounds.

The medical word often used for obvious rumbling or gurgling is borborygmi.

These sounds may become louder:

• After eating
• When you are hungry
• When gas moves through the bowel
• During diarrhea
• After fizzy drinks
• When you swallow more air than usual

The sound you call a stomach noise may actually come from the small or large intestine rather than the stomach itself.

For a broader guide, read Loud Noises Coming from Stomach.

Does IBS Cause Loud Stomach Noises?

IBS can be associated with more noticeable bowel sounds, but loud sounds are not part of the diagnostic definition of IBS.

The main IBS pattern involves abdominal pain plus changes in bowel movements.

Those bowel changes can include:

• Diarrhea
• Constipation
• Both diarrhea and constipation
• Changes in stool form
• Changes in stool frequency
• Urgency
• A feeling of incomplete emptying

Bloating is also common.

IBS does not cause visible damage to the digestive tract. It is now understood as a disorder involving the way the gut and brain interact.

Why Can IBS Make Normal Gut Activity Feel More Intense?

One important concept is visceral hypersensitivity.

This means nerves in the digestive system may respond more strongly to stretching, gas, movement, or other signals that another person barely notices.

A second factor is intestinal motility, which means how the digestive tract moves its contents.

In some people with IBS, movement may be faster, slower, or simply feel more uncomfortable.

A third factor is the gut brain interaction. Stress, attention, emotions, and gut signals can influence each other.

This does not mean IBS is imaginary.

The symptoms are real. The nervous system and digestive system are communicating differently.

What Actually Creates the Rumbling Sound?

Imagine squeezing a flexible tube that contains both liquid and air.

Moving those contents creates sound.

Your intestines do something similar.

Rumbling may become more noticeable when:

• Gas mixes with fluid
• The intestine contracts
• A meal stimulates digestion
• Loose stool moves rapidly
• You have swallowed extra air
• Your stomach and small bowel are empty between meals

Noise does not tell you how much gas is actually present. Some people feel or notice ordinary amounts of gas more strongly than others.

IBS Stomach Noises Pattern Guide

13 Smart Ways to Reduce IBS Stomach Noises

1. Stop Trying to Silence Every Normal Bowel Sound

This sounds simple, but it matters.

A completely silent digestive tract is not the goal.

Some gurgling is simply evidence that gas, liquid, and intestinal contents are moving.

If the noise is not accompanied by significant pain or a worrying change in bowel function, it may not need treatment at all.

The better goal is to reduce the symptoms around the noise, such as bloating, pain, diarrhea, constipation, and urgency.

2. Eat More Slowly

Eating quickly can make you swallow more air.

That air may later move through the intestine and add to bubbling or gas symptoms.

Try to:

• Sit down for meals
• Take smaller bites
• Chew normally rather than rushing
• Pause between bites
• Avoid talking constantly while chewing

This is a low risk experiment that does not require removing nutritious foods.

3. Reduce Fizzy Drinks if They Trigger You

Carbonated drinks add gas.

For some people that means more:

• Belching
• Bloating
• Pressure
• Intestinal bubbling

Try replacing fizzy drinks with still water for several days and watch what happens.

You do not have to avoid carbonation forever if it does not bother you.

4. Notice How Much Air You Swallow

Extra air can enter the digestive tract when you:

• Chew gum frequently
• Suck hard candy
• Drink through a straw
• Eat very quickly
• Smoke

Reducing these habits may ease gas symptoms in some people.

5. Try Smaller Meals if Large Meals Trigger Rumbling

A large meal gives the digestive tract more volume to move at once.

If your noises and bloating reliably become worse after very large meals, smaller portions may feel more comfortable.

This does not mean you should undereat.

Aim for enough total food and nutrients across the day.

6. Keep a Food and Symptom Diary Before Cutting Foods

Do not begin by banning wheat, dairy, beans, fruit, vegetables, and every food someone online calls inflammatory.

First look for a repeatable pattern.

Record:

• What you ate
• Approximate portion
• Time of meal
• Bloating
• Pain
• Noise
• Stool frequency
• Stool form
• Stress

A diary may reveal that portion size matters more than the food itself.

7. Consider a Structured Low FODMAP Trial if Appropriate

A low FODMAP diet is one of the best studied diet approaches for IBS.

FODMAPs are fermentable carbohydrates that may be poorly absorbed in the small intestine.

They can:

• Draw water into the bowel
• Be fermented by gut bacteria
• Increase gas
• Increase bloating
• Trigger pain or diarrhea in sensitive people

But the low FODMAP diet is not meant to be extremely restrictive forever.

The Three FODMAP Steps

1. Restriction: Reduce high FODMAP foods for about 2 to 6 weeks.
2. Reintroduction: Test FODMAP groups systematically to learn which ones trigger symptoms.
3. Personalization: Build the broadest diet you can comfortably tolerate.

Monash University and the American Gastroenterological Association both emphasize reintroduction and personalization.

A registered dietitian with IBS experience can make this much easier and reduce unnecessary restriction.

8. Choose Soluble Fiber More Carefully

“Eat more fiber” is too vague for IBS.

Different fibers behave differently.

Soluble fiber, particularly psyllium or ispaghula, has better evidence for improving overall IBS symptoms.

Large amounts of wheat bran and other insoluble fiber can worsen bloating or discomfort in some people.

If you increase fiber, do it gradually.

A sudden large jump can create more gas and make the rumbling worse before your gut has time to adjust.

If constipation is your main issue, read IBS Constipation Diet.

9. Check for Specific Carbohydrate Intolerances

Not every food reaction is IBS.

For example, lactose intolerance can cause:

• Gas
• Bloating
• Rumbling
• Abdominal discomfort
• Diarrhea

If milk repeatedly triggers symptoms but lactose free dairy does not, discuss lactose intolerance with a healthcare professional.

Fructose and certain sugar alcohols can cause similar symptoms in susceptible people.

10. Match Your Strategy to Diarrhea or Constipation

IBS is not one bowel pattern.

It may be described as:

• IBS with constipation
• IBS with diarrhea
• IBS mixed
• An unclassified pattern

If your rumbling comes with diarrhea, management may focus on stool urgency, diet triggers, and diarrhea treatment.

If it comes with constipation, soluble fiber, appropriate laxatives, fluid intake, activity, or prescription options may be more relevant.

That difference is why there is no single “IBS stomach noise medicine.”

11. Work With the Gut Brain Connection

Stress can alter digestion and make gut sensations feel stronger.

The gut brain interaction works in both directions.

A stressful event may increase urgency, cramps, or diarrhea. At the same time, worrying about your gut can make you monitor every movement and sound more closely.

Useful strategies may include:

• Regular physical activity
• Slow breathing
• Mindfulness
• Cognitive behavioral therapy
• Gut directed hypnotherapy
• Improving sleep

These treatments are not based on the idea that IBS is “all in your head.” They target real communication between the brain and digestive system.

Read Can Stress Cause Diarrhea? for a closer look at stress and gut motility.

12. Ask Whether Peppermint Oil Fits Your Symptoms

Peppermint oil may improve overall IBS symptoms and can help some people with abdominal pain and bloating.

It is not a direct treatment for the sound itself.

Enteric coated preparations may reduce some upper digestive side effects.

Peppermint can worsen heartburn or reflux in some people, so it is not ideal for everyone.

Ask a doctor or pharmacist if you take regular medicines, are pregnant, have significant reflux, or have other medical conditions.

13. Treat the Pattern, Not the Noise

This is the most useful rule in the article.

If the noises occur with:

• Bloating, focus on gas and food patterns
• Constipation, treat constipation
• Diarrhea, investigate and manage diarrhea
• Stress, consider gut brain treatments
• Lactose exposure, investigate lactose intolerance
• A sudden new illness, consider infection

Silencing the noise without understanding the pattern can miss the real problem.

Which Foods Cause IBS Stomach Noises?

There is no universal list.

This is one of the most important changes from the old version of this article.

Foods that commonly create gas in some people include:

• Beans and lentils
• Some wheat products
• Onion
• Garlic
• Some dairy products
• Some fruits
• Some cruciferous vegetables
• Products containing certain sugar alcohols
• Fizzy drinks

That does not mean all people with IBS should remove all these foods.

Many are nutritious.

The aim is to find your personal tolerance rather than create the longest possible “foods to avoid” list.

High FODMAP and Lower FODMAP Examples

Serving size matters with FODMAPs, so use this table as orientation rather than a permanent food ban list.

FODMAP content changes with portion size and food preparation. A dietitian or the Monash FODMAP resources can help with accurate serving guidance.

Should You Avoid Gluten for IBS Stomach Noises?

Not automatically.

Some people report improvement when they reduce wheat or gluten containing foods, but that does not prove gluten itself is the trigger.

Wheat also contains fructans, which are FODMAP carbohydrates.

This creates an important distinction.

A strict gluten free diet is medically necessary for celiac disease, but IBS does not automatically require lifelong gluten avoidance.

If celiac disease is possible, get tested before beginning a strict gluten free diet because removing gluten can interfere with diagnostic testing.

Should You Avoid Dairy?

Only if dairy appears to trigger symptoms or lactose intolerance is present.

Lactose intolerance and IBS can coexist.

You may find that:

• Regular milk causes symptoms
• Lactose free milk is easier to tolerate
• Some hard cheeses cause little or no problem

A blanket dairy ban can unnecessarily reduce calcium, protein, and food variety.

Do Digestive Enzymes Help?

Sometimes, but they should match the problem.

A lactase enzyme can help some people who have lactose malabsorption.

Alpha galactosidase may help break down certain carbohydrates in legumes for some people.

No digestive enzyme universally treats IBS.

If you do not know what carbohydrate is causing your symptoms, buying a broad enzyme blend may simply add cost without solving the problem.

Do Probiotics Reduce IBS Stomach Noises?

The evidence is mixed.

Some people report improvement with certain probiotic products, while major guidelines do not agree that probiotics should be routinely recommended for global IBS symptoms.

Different probiotics contain different strains and doses, so “a probiotic” is not one standardized treatment.

Do not assume that adding more bacteria will automatically reduce gas. Some products may initially increase bloating or gas.

What About Peppermint Tea?

Peppermint tea is not the same treatment that has been studied in clinical trials of enteric coated peppermint oil capsules.

A warm tea may still feel soothing, but it should not be presented as equivalent to a studied peppermint oil preparation.

If you have reflux, peppermint may make burning symptoms worse.

Why Are My IBS Stomach Noises Worse After Eating?

Eating naturally activates intestinal movement.

A meal may also:

• Add fermentable carbohydrates
• Introduce swallowed air
• Stretch the stomach and bowel
• Stimulate the gastrocolic response
• Increase movement of existing gas

For someone with IBS and heightened gut sensitivity, that normal response can feel much more obvious.

If your symptoms include significant pain after meals, see Stomach Pain After Eating.

Why Do IBS Noises Come With Bloating?

Gas and bloating do not always mean your gut contains a huge amount of gas.

Some people with IBS are more sensitive to ordinary intestinal stretching.

Gas may also move differently through the digestive tract.

For more help, read:

• Stomach Gurgling, Gas and Bloating
• Bloating and Gurgling Stomach
• Best Diet to Prevent Bloating

Why Are the Noises Loud When I Have Diarrhea?

When intestinal contents move quickly and contain more liquid, bowel sounds may become more active.

IBS with diarrhea is one possible cause.

Other causes include:

• Viral or bacterial infection
• Food intolerance
• Medicine side effects
• Inflammatory bowel disease
• Celiac disease
• Other digestive disorders

A sudden episode of diarrhea should not automatically be labeled IBS, especially if you have fever, blood, recent travel, significant dehydration, or severe pain.

Read Stomach Pain, Gurgling, Gas and Diarrhea.

Why Does Constipation Cause Gurgling and Gas?

Constipation can change the way gas and intestinal contents move.

This may lead to:

• Bloating
• Pressure
• Rumbling
• Incomplete evacuation
• Abdominal discomfort

Soluble fiber can help many people, but increasing fiber too quickly may worsen gas.

Some people with ongoing constipation need laxatives or prescription treatment rather than endless dietary restriction.

Can Anxiety Make IBS Noises Louder?

It can make the overall experience worse.

Stress can affect intestinal movement and sensitivity.

There is also an attention effect.

Imagine your stomach makes one loud noise in a silent room. You feel embarrassed, so you begin waiting for the next one. Every small movement suddenly seems important.

Anxiety about the symptom can then amplify your awareness of the gut.

Breaking that cycle may involve treating both IBS symptoms and the anxiety around them.

Can IBS Stomach Noises Wake You at Night?

Occasional noises at night can occur normally.

What matters is whether symptoms repeatedly wake you.

New or persistent nighttime diarrhea, severe pain, vomiting, fever, bleeding, or unexplained weight loss should not simply be attributed to IBS.

Those patterns deserve medical evaluation.

Can Loud Bowel Sounds Mean an Intestinal Blockage?

Bowel sounds alone cannot diagnose a blockage.

An obstruction is more concerning when noises occur with symptoms such as:

• Severe or worsening abdominal pain
• Marked abdominal swelling
• Vomiting
• Inability to pass stool
• Inability to pass gas

This is very different from ordinary IBS rumbling.

Seek urgent medical care for this combination.

Are IBS Stomach Noises a Sign of Cancer?

Noise alone is not a typical way to identify bowel cancer.

More important warning signs include:

• Blood in the stool
• Unexplained weight loss
• A persistent new change in bowel habits
• Anemia
• Persistent abdominal symptoms that are new or changing

If you are worried about this specific question, read Bowel Cancer and Stomach Noises.

How Is IBS Diagnosed?

Doctors do not diagnose IBS because your stomach gurgles.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, doctors look for a repeated pattern of abdominal pain related to bowel movements plus changes in stool frequency or stool form.

Your medical history matters too.

A doctor may ask about:

• How long symptoms have been present
• Whether pain changes after bowel movements
• Diarrhea or constipation
• Stool appearance
• Bloating
• Medicines
• Diet
• Recent infections
• Family history

Do You Need a Colonoscopy for IBS Stomach Noises?

Not simply because your intestines are noisy.

When a person has a typical IBS pattern without warning signs, extensive testing is often unnecessary.

Testing depends on:

• Your age
• Your symptoms
• Your family history
• Whether blood or anemia is present
• Whether symptoms have changed
• Whether another disease is suspected

Your doctor may use blood tests or stool tests to rule out other conditions.

NICE guidance also recommends testing for celiac disease in the appropriate IBS assessment.

Conditions That Can Look Like IBS

If symptoms do not fit the usual pattern, a healthcare professional may consider:

• Celiac disease
• Lactose intolerance
• Inflammatory bowel disease
• Gastrointestinal infection
• Medication side effects
• Constipation
• Dietary fructose intolerance
• Small intestinal bacterial overgrowth in selected cases
• Other bowel disorders

This is one reason self diagnosis based on a list of symptoms can be misleading.

A Practical Seven Day IBS Noise Diary

Seven days may reveal useful patterns. Two to four weeks can be even more helpful if symptoms vary considerably.

What Treatments Might a Doctor Recommend for IBS?

Treatment depends on the dominant symptoms.

Options may include:

• Diet changes
• Soluble fiber
• Constipation treatment
• Diarrhea treatment
• Peppermint oil
• Prescription IBS medicines
• Neuromodulator medicines in selected cases
• Cognitive behavioral therapy
• Gut directed hypnotherapy

Some medicines originally developed for depression are used at different doses in IBS because they can change pain signaling between the gut and brain.

That does not mean your doctor believes your symptoms are imaginary.

Common Mistakes That Can Make IBS Noises Worse

Removing Too Many Foods at Once

If you cut ten foods at the same time, you may never know which one mattered.

Staying on a Strict Low FODMAP Diet Forever

The goal is reintroduction and personalization, not permanent maximum restriction.

Adding Large Amounts of Bran

Insoluble fiber can worsen bloating and discomfort for some people with IBS.

Increasing Fiber Too Quickly

More fiber overnight can create more gas overnight.

Assuming Every Noise Means Something Is Wrong

Healthy intestines make sounds too.

Buying Multiple Supplements at Once

This makes it difficult to know which product helped or caused side effects.

Treating Probiotics as a Guaranteed Cure

Evidence differs by strain and product, and major guidelines do not support a universal probiotic recommendation.

Ignoring Blood or Weight Loss Because You Already Have IBS

A previous IBS diagnosis does not mean every future gastrointestinal symptom must be IBS.

A Simple Daily Plan to Calm the Rumbles

1. Eat regular meals. Avoid extreme gaps if hunger makes symptoms worse.
2. Eat slowly. Reduce unnecessary swallowed air.
3. Use still drinks if carbonation causes gas.
4. Track triggers before removing foods.
5. Choose soluble fiber when extra fiber is appropriate.
6. Increase fiber gradually.
7. Stay normally hydrated.
8. Move regularly.
9. Use stress management as part of gut care.
10. Get individualized help if symptoms persist.

Conclusion

IBS stomach noises can be annoying, embarrassing, and surprisingly loud, but the sounds themselves are usually the least important part of the picture.

Gas, liquid, and intestinal contents naturally create bowel sounds. IBS may alter bowel movement patterns and make normal gut sensations more noticeable, especially when bloating, diarrhea, constipation, food triggers, or stress are involved.

Start with simple steps. Eat more slowly, reduce obvious gas triggers, track your meals and symptoms, and match treatment to your bowel pattern. If you try a low FODMAP diet, use a structured short trial followed by reintroduction rather than staying highly restricted forever.

If your symptoms include bleeding, unexplained weight loss, persistent vomiting, severe worsening pain, major abdominal swelling, or inability to pass stool or gas, seek medical care rather than assuming IBS is responsible.

References and Sources

1. National Institute of Diabetes and Digestive and Kidney Diseases. Irritable Bowel Syndrome.Authoritative overview of IBS, including abdominal pain, bowel habit changes, diarrhea, constipation, diagnosis, diet, medicines, and gut brain treatment approaches.https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
2. National Institute of Diabetes and Digestive and Kidney Diseases. Diagnosis of Irritable Bowel Syndrome.Guidance on the symptom pattern used to diagnose IBS, warning features such as bleeding, anemia, and weight loss, and when blood or stool tests may be used.https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/diagnosis
3. National Institute of Diabetes and Digestive and Kidney Diseases. Gas in the Digestive Tract.Guidance on gas, swallowed air, bacterial fermentation, bloating, food related gas symptoms, and disorders of gut brain interaction.https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract
4. National Institute for Health and Care Excellence. Irritable Bowel Syndrome in Adults.Guidance on IBS diagnosis, diet, soluble fiber, lifestyle changes, low FODMAP diets, symptom directed medicine, and further investigation.https://www.nice.org.uk/guidance/cg61/chapter/recommendations
5. American Gastroenterological Association. The Role of Diet in Irritable Bowel Syndrome.Best practice guidance on soluble fiber, low FODMAP diets, dietitian support, restriction, reintroduction, personalization, and avoiding unnecessary long term restriction.https://gastro.org/clinical-guidance/the-role-of-diet-in-irritable-bowel-syndrome-ibs/
6. American College of Gastroenterology. Irritable Bowel Syndrome.Clinical information covering IBS treatment, peppermint oil, symptom specific medicines, cognitive behavioral therapy, gut directed hypnotherapy, and gut brain treatment approaches.https://gi.org/guidelines/irritable-bowel-syndrome/
7. American College of Gastroenterology. Clinical Guideline: Management of Irritable Bowel Syndrome.Evidence based recommendations supporting a limited low FODMAP trial and soluble rather than insoluble fiber, with guidance on peppermint oil and probiotics.https://webfiles.gi.org/links/PCC/ACG_Clinical_Guideline__Management_of_Irritable.11.pdf
8. Monash University. IBS Diets and the Three Step Low FODMAP Diet.Guidance on the 2 to 6 week low FODMAP phase, structured reintroduction, and long term personalization.https://monashfodmap.com/ibs-central/diets/

Internal Links + Hub

• Digestive Health and Gut Hub
• Gut Health Foods and Digestion Hub
• IBS Constipation Diet
• Loud Noises Coming from Stomach
• Stomach Gurgling and Gas
• Stomach Gurgling, Gas and Bloating
• Bloating and Gurgling Stomach
• Stomach Pain, Gurgling, Gas and Diarrhea
• Stomach Pain After Eating
• Best Diet to Prevent Bloating
• Can Stress Cause Diarrhea?
• Bowel Cancer and Stomach Noises

Frequently Asked Questions About IBS Stomach Noises

Can IBS cause loud stomach noises?

IBS can occur with noticeable gurgling and bowel sounds because gas, fluid, and intestinal contents are moving through the digestive tract. Changes in motility and increased sensitivity to gut sensations may make these sounds more noticeable, but loud sounds alone do not diagnose IBS.

Why does my IBS make so much noise after eating?

Eating naturally stimulates intestinal movement. Meals may also contain fermentable carbohydrates, introduce swallowed air, and move existing gas through the bowel. People with IBS may be more sensitive to these normal digestive changes.

Are IBS stomach noises dangerous?

Usually not. Bowel sounds are a normal part of digestion. Seek medical care when new noises occur with blood in the stool, unexplained weight loss, severe worsening pain, persistent vomiting, major abdominal swelling, or inability to pass stool or gas.

How do I stop IBS stomach noises?

You may not be able or need to stop every bowel sound. Focus on symptoms around the noises. Eating slowly, reducing fizzy drinks, limiting swallowed air, tracking food triggers, treating constipation or diarrhea, and managing stress may help.

Does a low FODMAP diet help IBS stomach noises?

It may help if the noises occur with FODMAP related gas, bloating, pain, or bowel changes. The diet should normally use a short restriction phase followed by reintroduction and personalization rather than permanent strict avoidance.

Which fiber is best for IBS?

Soluble fiber such as psyllium or ispaghula has better evidence for overall IBS symptoms than insoluble bran. Fiber should usually be increased gradually because a sudden increase can worsen gas and bloating.

Can stress make IBS stomach noises worse?

Yes. Stress can affect intestinal movement and sensitivity through the gut brain interaction. Anxiety may also make you notice ordinary bowel activity more closely. Cognitive behavioral therapy and gut directed hypnotherapy can help some people with IBS.

Do probiotics help IBS stomach noises?

There is no universal probiotic proven to stop IBS stomach noises. Evidence varies by product and strain, and major guidelines differ in their recommendations. Do not assume that any probiotic will reduce gas or rumbling.

Can peppermint oil help IBS stomach noises?

Peppermint oil may improve overall IBS symptoms such as abdominal pain and bloating in some people. It is not a direct treatment for bowel sounds, and it can worsen heartburn in some people.

Why does my stomach gurgle when I have diarrhea?

Diarrhea can involve faster movement of fluid and intestinal contents, which may produce more active bowel sounds. IBS with diarrhea is one cause, but infection, food intolerance, medicines, and other bowel disorders can also cause this pattern.

Can constipation cause loud stomach noises?

Yes. Constipation can alter how gas and bowel contents move, leading to bloating, pressure, and gurgling. The solution is usually to manage the constipation rather than trying to silence the bowel directly.

Are loud stomach noises a sign of bowel cancer?

Bowel noise alone is not a typical sign of bowel cancer. Blood in the stool, unexplained weight loss, anemia, and a persistent new change in bowel habits are more important warning signs and should be medically assessed.

How do doctors diagnose IBS?

Doctors look for a repeated pattern of abdominal pain related to bowel movements together with changes in stool frequency or form. They review your history and may use blood or stool tests to rule out other causes when appropriate.

Adel Galal

Health & wellness writer with 30+ years of experience in nutrition, fitness, and healthy aging. Founder of NextFitLife.com — evidence-based health guidance.