Lean gut: What is it, main causes, and how to deal with it?

A lean gut is not a medical term, but rather a popular expression used to define a phenomenon when a lean person gets a larger, disproportional belly. This kind of belly often appears because of visceral fat development around your inner organs. So, if it remains unaddressed, it can grow into more significant health problems, such as type 2 diabetes, heart disease, and others.

Here’s what causes a lean gut:

• Poor diet
• Insufficient physical activity
• Genetics
• Aging
• Digestive issues

Regardless of the cause, it’s possible to manage a lean belly through lifestyle changes. A focus on a healthy and whole diet, with plenty of anti-inflammatory and gut-supporting foods, plus regular physical activity and training, can help reduce the appearance of the belly.

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Having a firm and toned body sounds like a dream to many women. To achieve it, females of all ages get into dieting and sports. However, not only is weight loss a challenging path, but it also often hides unexpected pitfalls.

Let’s say you’ve finally achieved your dream body composition (or have always been quite lean), but still have a pronounced belly. This can feel incredibly confusing. But why does it happen in the first place?

Having the so-called “lean gut” isn’t rare. This phenomenon can be caused by a number of reasons, and it’s often harder to get rid of compared to other types of bellies. However, it’s possible with the right approach and consistent effort.

In this article, we’ll delve into the lean gut meaning and causes, and will help you find management options that work.

What Is a Lean Gut?

If you look up “lean gut meaning” on the web, don’t be surprised to find a few completely different definitions.

According to some sources, a lean gut is a term used to explain the digestive side effects of consuming a drug called lean – a mix of a cough syrup and soft drinks. Due to a high content of sugar and calories, this mixture hinders your gut microbiota, often leading to constipation, bloating, and gut discomfort. However, that’s not the term you are looking for.

The term we’re going to discuss in this article emerged from Reddit. It’s a non-medical term used to describe a bloated, disproportional belly that develops in generally lean people. This phenomenon is also known as the “skinny fat” body composition, which implies having a high percentage of fat (including visceral fat) in certain body areas, especially in the abdomen, despite being skinny.

The primary lean gut symptoms and characteristics include:

• Low body weight, but insufficient muscle mass, and high body fat.
• Fat concentrated around the abdominal area and, often, internal organs.
• Frequent and prominent digestive problems, such as bloating, gas, and others.
• Low energy, fatigue, and mood changes.
• Poor metabolic health.

Possible Health Risks Associated With a Lean Belly

Women who are dealing with a lean gut often experience emotional distress and self-confidence issues. Indeed, seeing a prominent belly when you are lean can significantly damage your body image. However, there are also more significant health risks associated with this phenomenon.

The reason? Skinny people who develop a noticeable belly often get it not because of fat located under the skin but because of visceral fat. This type of fat grows around your inner organs, creating physical pressure on them and affecting their work. It puts you at a higher risk of:

• Heart disease
• Type 2 diabetes
• Dementia
• Stroke
• Certain types of cancer

Due to these reasons, it’s important to find ways to manage a lean gut not only for aesthetic reasons, but also to support your overall health.

What Causes a Lean Gut

Now that you know more about the term in general and common lean gut symptoms to watch out for, the next big question is: how do you get a lean gut?

Here are the 5 main reasons that can cause a lean belly:

1. Poor Eating Habits

Some people have a naturally high metabolic rate, which results in a skinny composition despite what they eat. Yet, your eating habits still matter for your appearance. When you consume more calories than your body uses, it will result in increased fat accumulation. And if you are naturally lean, this accumulation can show locally, for example, in the abdominal area. 

2. Lack of Daily Activity

A sedentary lifestyle is broadly associated with oxidative stress and rapid muscle loss. When you lose too much muscle mass, the body fat percentage increases, which makes you look less toned, even if your composition is lean.

3. Genetics

Genetics plays a huge role in your body composition. Chances are that you are lean thanks to it, in particular. However, it also affects how and where your body stores fat. Hence, it might be one more reason for developing a lean gut.

4. Aging

If you remain skinny but develop a larger belly as you age, this might be a natural response of your body. When women age, their estrogen and progesterone levels start decreasing. This affects the overall hormonal balance, which may result in unintentional weight gain. Additionally, with aging, you naturally lose muscle mass at a faster pace. Besides, fat distribution also changes. Studies show that older women tend to develop more visceral fat, which can create a lean belly.

5. Digestive Issues

Last but not least, a lean belly can develop because of different processes and issues in your gut. For example, an obstruction of the small or large bowel can result in excessive gas build-up. Issues like celiac disease and inflammatory bowel disease can result in prolonged bloating. And some other conditions, such as liver disease, can also cause excessive fluid retention in the abdominal area. If untreated, all these issues can make your belly look large and firm, creating a lean gut. This phenomenon is also known as a distended abdomen – a stomach that's significantly swollen due to an underlying cause.

How to Get Rid of a Lean Gut

As you can see, there are many potential causes of a lean belly. The good news is that you can do something about it, regardless of the reason.

No matter what led to its development, a lean gut is just an increased fat deposit in the abdomen. Thus, you can reduce it by implementing positive lifestyle changes aimed at burning fat and strengthening muscles. Here are some practical tips to get you started: 

• Create an adequate calorie deficit and build your diet around the basic principles of healthy eating. Keep focus on whole foods, balance, and diversity.
• Consume plenty of fruits and vegetables every day.
• Consume anti-inflammatory products to reduce any inflammation that might be in your gut. Some of the best foods include leafy greens, seeds, nuts, berries, and fatty fish.
• Reduce your consumption of sugar, sugary drinks, overly processed foods, and alcohol.
• Give preference to food that stabilizes gut health and reduces issues like bloating and fluid retention. Top products that will keep your gut healthy include prebiotic-rich vegetables, leafy greens, berries, avocados, bananas, fatty fish, nuts, seeds, and fermented products.
• Increase your basic daily activity with things like walking, cycling, and doing light work around the house. Additionally, implement regular full-body training to increase your muscle mass and do regular flat stomach exercises focused on strengthening and toning the abdomen.

FAQ

What is a lean gut?

A lean gut is a non-medical term used to describe a phenomenon when a lean person develops a large and prominent belly. Sometimes, this phenomenon is also called “skinny fat.” And it frequently results from the growing amount of visceral fat developed around your inner organs.

How do you get a lean gut?

A larger belly that develops despite the overall lean body composition can result from several causes. Often, it’s just a result of poor eating habits and a lack of physical activity that makes your body look not toned and increases the percentage of fat. Other factors that can make you get a lean gut include genetics, aging, and digestive issues.

Is it possible to get rid of a lean belly?

Luckily, yes, it’s possible. A lean belly most often results from visceral fat building up around your inner organs. This type of fat is harder to get rid of than that located under the skin. Nevertheless, it’s possible to manage it with the help of a healthy approach to eating, exercising, and lifestyle. Additionally, if the problem is caused by gut issues, you can reduce it by focusing on anti-inflammatory and gut-supporting foods.

Conclusion

Having a lean belly can be distressing. Not only does it affect your overall appearance, but it can also grow into larger health issues with time. Luckily, although the causes of this phenomenon can be different, it’s possible to manage through a holistic approach and positive lifestyle changes.

After reading this article, you should have a clear understanding of the lean gut meaning, possible risks, and common causes. This information, together with practical tips for managing a lean gut, should help you get rid of this process in an easy and healthy way.

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