What Exactly Is Bubble Gut? Expert Reveals Everything to Know About 'Bodybuilder Belly'

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Once a year at the Olympia, fitness enthusiasts travel from all over the world or sit in front of their TVs to catch a glimpse of the top physiques in bodybuilding. Years of chest and back workouts, brutal leg exercises, and strict dieting to build their best bodies all lead to this one weekend on stage. While you’re sure to see a reasonable amount of Phil Heath-level arms and Ronnie Coleman-like backs, you may also see your fair share of bubble guts where you’d expect a six-pack.

While some men can be lean and have a ripped six-pack onstage or when they are in a gym, others may have a distended gut that sticks out like a sore thumb. So what exactly is bubble gut (aka Palumboism)?

Below we’ll explain what bubble gut is, how to prevent it, and what to do if you find yourself with one.

What Is Bubble Gut?

Bubble gut is a condition that causes excessive distension of the stomach. While it may appear similar to a beer belly, the extension actually occurs below the abdomen, which is why the abs are still visible in most cases.

In bodybuilding circles, bubble gut is also known as “roid gut” or “Palumboism” after former competitive bodybuilder Dave Palumbo, who was often seen sporting an enlarged midsection despite his ripped physique.

But Palumbo wasn’t the only bodybuilder who had issues with his six-pack. Several bodybuilding stars have been knocked for having extended midsections throughout the years. The topic became a little more mainstream a few years ago when podcaster and UFC commentator Joe Rogan did a physique update on his podcast and flaunted an HGH gut.

When it comes to physique competitions, bubble gut is a distraction as it takes away from the symmetry of the physique, which can affect a bodybuilder’s overall ranking. Away from the stage, it can be uncomfortable to live with as well.

What Causes Bubble Gut?

Human growth hormone is one of the main causes of bubble gut, bodybuilders admit.

Kenji Toma

Heavy Substance Use

There’s not much research connected to bubble gut, but one well-believed cause is the heavy use of anabolic steroids and human growth hormone (HGH). Research shows that HGH increases muscle strength by enhancing muscle mass, however that mass is largely due to water retention. It’s very good at maintaining muscle mass while shedding belly fat by synthesizing amino acids and metabolizing fat and protein. HGH stimulates the release of insulin-like growth factor-1 (IGF-1), the main driver of tissue growth. While HGH use can lead to gains, a bloated midsection can also occur as a side effect.

Bubble gut has also been linked to a heavy increase in insulin intake, which many pro-bodybuilders use as a tool for increasing the rate at which amino acids enter their muscle tissue. The purpose for taking in extra insulin is the same as taking in a lot of calories: to support mass being built. The side effect is that the stomach grows in order to make room for that food.

Poor Eating Choices

Food can be a factor as well, especially food that’s processed and unhealthy. Eating low-quality calories in excess amounts can overwhelm the digestive system, resulting in both a belly ache and a bigger stomach that closely resembles a bubble gut. Fast food is a big culprit, but it’s not the only one. Processed foods that have high-calorie counts like pizza and frozen dinners can also impact your stomach in a negative way.

Overeating

Eating bad calories in excess is an obvious factor that leads to bubble gut, but eating healthy foods is not the only solution. Even if you go for single-ingredient, whole-food choices every day, eating too much at once and too often can still be problematic. Eating too fast is another problem that will also overwhelm the stomach and cause adverse effects.

Physical Inactivity

Not exercising regularly and being inactive means those calories you’re taking in may not be put to use, which can lead to them being stored as fat. This is why many nutritionists, personal trainers, and doctors suggest taking part in some simple activity after a meal like walking.

You don’t have to hit the gym or run on a treadmill as soon as you finish the last bite, but some form of exercise after a meal can serve you well. Of course, regular exercise multiple times a week can also be beneficial for losing fat and improving your overall body composition.

Stress

There’s no doubt that stress has an impact on the body. Chronic stress can cause all sorts of issues, such as headaches, fatigue, sleep problems, and stomach problems, according to the Mayo Clinic. Research has shown that the gut microbiome is extra sensitive to stress. The more stress you take on and the longer you deal with it, the more adverse ramifications it could have on you. A secondary issue with this is if you resort to food for stress relief, you may be taking in extra calories that can lead to increased weight gain and bubble gut.

Side Effects of Bubble Gut

The issues with bubble gut don’t end with an expanding midsection, and the problems can go far beyond having to buy new pants. If the matter isn’t addressed, it could lead to other issues that could have an adverse effect on your health and well-being.

Improper Digestion

If your stomach is overwhelmed, then your digestive system will have a harder time processing food—from the way macronutrients are broken down to how waste is removed. In other words, if you have bubble gut, it could lead to longer and more frequent trips to the bathroom.

Nerve Damage

The major problem that comes with bubble gut through drug use is insulin resistance, which can lead to possible nerve damage to the limbs. That nerve damage can lead to muscle atrophy, which is counterproductive if you want to make your body look better. Failing to address the issue can also lead to even more extension of the stomach.

Other issues that have been associated with bubble gut, but not necessarily proven by research, include chills and cold sweats, increased anxiety, chest tightness, and even blurred vision.

Ways to Get Rid of Bubble Gut?

“Navigating the discomfort of bubble guts doesn’t have to feel like an uphill battle. With the right strategies, you can manage and even prevent this condition, restoring comfort and confidence,” Dr. Jeffrey Mark, also known as “The Gut Doctor” wrote.

If you’re struggling with bodybuilder bubble gut, there are plenty of ways to reduce your symptoms.

Decrease Drug Use

One surefire way to counter the bubble gut is to cut back, or preferably eliminate, the HGH and insulin intake. The less HGH and insulin you take in, the less likely you are to develop bubble gut and the sooner you can relieve yourself of the problem. You should also speak to your doctor or one with sports medicine experience about how to create a safe long-term nutrition plan.

Control Your Eating

Another tip for reducing HGH gut is to cut back on the total calories you’re eating and eat slower so the digestive system has more time to process the food it’s receiving. Eating food that you know your body will respond well to and less of the food you know won’t cause bloating is also a good short-term solution.

Hydration

Water is a big part of our overall health, including its role as a digestive aid. If you find it hard to drink a lot of water, adding lemon or salt can make it easier and more desirable. Plus, enjoying tea or juices in moderation can help boost your hydration too. If you’re trying to reduce bloating stay away from carbonated beverages as they can lead to expansion of the stomach.

Manage Stress Levels

As previously stated, increased stress levels can lead to bubble gut. Methods such as meditation, yoga, lifting weights, and listening to music can help create a balanced environment that will lead your body to not only a better mental state but a better physical state as well.

Prebiotics and Probiotics

Prebiotics and probiotics are popular supplements that can aid in digestion health. Studies show that they can also regulate gut microbial metabolites, which could help improve symptoms of metabolic disease. Using a combination of pre and probiotics could help prevent bubble guts in the future and may help diminish symptoms if you are dealing with it now.

Medical Help

As with any other health or medical issue, you should consult a doctor of your own choosing if you are dealing with bubble gut or are concerned that you may develop this problem later on. A physician you trust would have the best capability to help you and your current condition, but the guidelines suggested here can help you avoid dealing with bubble gut and may even result in improved nutrition and digestion health for the long-term future.