Understanding and Treating Bubble Gut - Causes and Solutions

What Is Bubble Gut?

Bubble gut is a condition that causes extensive distension or protrusion of the abdomen, often accompanied by other signs of abdominal discomfort like stomach ache, bloating, or gas. This condition causes your midsection to stick out disproportionately, giving your abdomen an unusual shape.

Who is most affected by bubble gut?

• Bubble gut is seen in bodybuilders, who use excessive growth hormones and high-calorie diets as part of their training regimen.
• This condition is also experienced by people with weak digestion, food intolerances, or underlying digestive issues like Irritable Bowel Syndrome (IBS).
• Excessive intake of carbonated drinks and dependence on processed foods on a regular basis may also lead to a bubble gut.

Causes of Bubble Gut

Bubble gut, an abnormal and uncomfortable distension of the abdomen, stems from different causes that disrupt digestion and your body’s overall balance. Here are the main causes of a bubble gut:

Diet and Nutrition

A diet that is heavy to digest and causes increased gas production in the digestive tract can lead to symptoms like bloating and a feeling of fullness in the abdomen. 

• Eating too much at a time, especially foods which are high in carbohydrates and fat can be difficult to digest and lead to gas formation and abdominal distension.
• Fibre, which is actually good for your gut health, may also cause gas and abdominal fullness if consumed in excess.
• Some individuals might be sensitive to artificial sweeteners like sorbitol or xylitol, and consuming it can cause gas and bloating.
• Carbonated beverages, including soda, contain carbon dioxide gas, which goes directly into your digestive tract and increases the amount of gas in your abdomen. This trapped gas can lead to a bubble gut.
• Consuming a high-protein diet, like legumes, or taking protein supplements, which are common among bodybuilders, are heavy to digest and cause gas and bloating.

Fitness Practices

Why do some bodybuilders have a big stomach? Experts believe it’s caused by the overuse of growth hormones, insulin, and a high-calorie diet. Prolonged use of growth hormones causes the abdominal organs to enlarge, putting pressure on the abdomen from within, making it protrude.

Abdominal distension can be significantly worsened by weak core muscles. Poor muscle support can make the abdomen protrude even more.

Did you know?
In bodybuilding circles, bubble gut is called “Palumboism” after the retired American bodybuilder Dave Palumbo, who was often seen with a noticeably enlarged abdomen in spite of his very muscular physique.

Digestive Issues

• An imbalance in your gut microbiome called gut dysbiosis, caused by a decrease in the number of good gut bacteria or an overgrowth of harmful gut bacteria, is another major factor that leads to a bubble gut. Disruption in your gut microbiome can cause the fermentation of undigested food, which releases gas that gets trapped in your intestines, causing abdominal distension.
• Intolerance to specific foods like lactose or gluten can cause a bubble gut. People with lactose intolerance may develop a bubble gut if they consume lactose-containing foods like dairy, cheese, or ice cream.
• Sensitivity to FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), a group of complex carbohydrates found in foods like wheat, beans, and legumes, that are poorly absorbed in the small intestine and fermented in the colon, may also cause bubble gut in some people.
• One common cause of bloating is constipation. Slow bowel movements can lead to a buildup of gas and stool in your gut, causing a visibly distended abdomen.
• Functional disorders of the gut (conditions where you experience symptoms without any identifiable structural abnormalities), like Irritable Bowel Syndrome (IBS), can lead to bloating, gas, and abdominal discomfort.

Other Contributing Factors

Other common causes of a bubble gut are:

a) Dehydration:

• About 60% of our body is made of water, which makes it an important liquid for all bodily functions, including digestion. Drinking less water causes dehydration, which slows down digestion, causes constipation, and leads to symptoms like abdominal bloating and discomfort.

b) Stress and Anxiety:

• Stress and anxiety, which primarily affect your brain, also cause imbalances in the gut through the gut-brain axis. This state of worry can cause poor digestion, leading to bloating and gas.

Symptoms of Bubble Gut

A person with a bubble gut may experience:

• Abdominal distension or a visibly bloated tummy.
• Gas and frequent burping or flatulence.
• Discomfort or a feeling of fullness in the abdomen.
• A sharp or dull ache in your abdomen.
• Diarrhoea or constipation.
• Trouble engaging your abdominal and lower back muscles.

Solutions and Treatments for Bubble Gut

Are you struggling with a distended abdomen? Is it disrupting your digestion and daily routine? Don’t worry – these tips and medical interventions can help manage your symptoms and get you back on track:

Dietary Adjustments

Making simple yet effective changes in your diet like these can help you manage bubble gut:

a) Portion Control:

• Eat smaller meals more frequently. Eating a large meal may cause digestive issues by overloading your digestive tract. Portion control can ensure proper digestion as well as prevent symptoms like bloating and fullness.

b) Eliminate Trigger Foods:

• If you suspect you have a food intolerance to lactose, gluten, or high-FODMAP foods, you should try an elimination diet. This is done by removing these foods from your diet for a few weeks and reintroducing them one by one to identify which foods trigger your symptoms.

c) Fibre Management:

• Avoid excessive fibre intake. Include a healthy quantity of fibre in your diet, and drink plenty of water along with it to prevent constipation.

d) Reduce Carbonated Beverages:

• Reduce your intake of carbonated beverages, soda, and sparkling water, as these may cause gas accumulation in your gut, worsening abdominal distension.

e) Include Probiotics and Prebiotics:

• Include probiotics in your diet, such as yoghurt, kimchi, sauerkraut, fermented soybean products, and kefir. Also include foods rich in prebiotics like garlic, leeks, onion, and asparagus.

Exercise and Fitness Tips

Want to know how exercise can help manage symptoms of bloating and gas? Physical activity not only keeps you fit physically but also contributes to your gut health and overall well-being.

a) Focus on Core Strength:

• Engage in exercises to improve the strength of your abdominal muscles, like planks, bicycle crunches, Russian twists, and leg raises.

b) Avoid Overtraining:

• “Intensive exercise causes considerable reflux, delays small intestinal transit, reduces absorption and tends to increase colonic transit.” - Is the Gut an Athletic Organ? Digestion, Absorption and Exercise, PubMed.

Overexertion can stress your body and disrupt normal digestion.

c) Adjust Hormone Use:

• If you are an athlete or bodybuilder using growth hormones, consult a medical professional to discuss what dose is safe for you and to explore alternatives.

Improve Digestion

You know how overwork affects your physical and mental health, right? Similar is the case with your digestive system. By supporting your digestive functions, you can enhance your gut health:

a) Stay Hydrated:

• Drink plenty of water throughout the day. This can help prevent dehydration, support digestive health and the smooth movement of food and waste through your gut, and prevent constipation.

b) Digestive Enzymes:

• Digestive enzyme supplements like lactase, amylase, or lipase can help process food and absorb essential nutrients better.

c) Chew Food Thoroughly:

• Chewing your food well reduces the amount of air you swallow and helps reduce bloating. It also makes food easier to digest.

Stress Management

Stress can adversely affect your gut health by altering gut motility and disrupting the diversity of the gut microbiome, which can result in inflammation and abdominal discomfort. Taking proactive measures to manage stress and soothe your mind can also benefit your gut health and digestion. 

a) Practice Relaxation Techniques:

• Engaging in deep breathing exercises, meditation, or yoga can help alleviate stress and its associated digestive problems.

b) Adequate Sleep:

• Make sure to get 7 to 9 hours of quality sleep each night. A restful night supports gut health and helps to calm your mind.

Medical Interventions

• If the above tips do not give you significant relief from your symptoms, or if the symptoms worsen, get medical help. 
• If you suspect digestive disorders, consult a gastroenterologist to rule out any food intolerances, allergies, or sensitivities. 
• Get tested for intolerance towards lactose and gluten or other food-related issues.
• Medications which are available over the counter, like simethicone, used to relieve bloating caused by excessive gas, or laxatives to treat constipation, can provide relief from the symptoms of bubble gut.

Prevention Strategies

It is undoubtedly easier and more effective to prevent a condition than to treat it after it has occurred. How can you prevent a bubble gut? Here are some simple suggestions and gut health improvement tips for you:

• Maintain a balanced diet that includes fresh fruits, vegetables, and whole grains. Avoid processed foods, sugary treats, and oily snacks.
• Stay physically active by exercising regularly. Exercise has multiple benefits – it improves your gut microbiome diversity, supports healthy gut motility, prevents constipation, and reduces stress.
• Mindful eating practices like chewing well and not hurrying through a meal can make the ingested food easier to digest and also reduce the amount of air you swallow while eating.
• Include gut-friendly foods and digestion-supporting herbs and spices in your meals, and practice stress-relieving techniques like yoga, breathing exercises, or meditation, which can also help maintain your gut health.

Wrapping Up

Bubble gut is not only about abdominal discomfort and bloating – its visible appearance can significantly affect how someone feels about their body, leading to self-consciousness and loss of confidence. 

Here's the good news: By understanding what causes it, the bubble gut can be managed through diet, lifestyle changes, and medications. For bodybuilders, avoiding the overuse of growth hormones and correcting the calories in their diet can avoid the occurrence of bubble gut.

If you experience indigestion frequently, along with abdominal bloating, gas, flatulence, or burping, consult a healthcare professional to identify the cause and find an effective solution. Remember, a healthy gut, a healthy you!