Losing Weight? Protect Your Gallbladder!
Losing Weight? Protect Your Gallbladder!
While any discussion of weight loss usually focuses on diet, exercise, and metabolic health, the health of the gallbladder should also be considered. This tiny organ below the liver plays a crucial role in digestion, especially when processing fats.
Bile is the substance needed to emulsify fats. Think of bile as dish soap cutting through grease on dirty pots and pans. Imagine washing your pots and pans in cold water without dish soap!
Bile is made in the liver and stored in the gallbladder. When you eat a meal containing fat, a hormone is released that signals the gallbladder to release a squirt of bile. People who don’t have a gallbladder often have difficulty with fatty meals.
The gallbladder is prone to issues, especially during rapid weight loss. Gallstones, hardened deposits of bile, can form when the bile becomes concentrated. These stones can block the bile ducts, leading to pain, inflammation, and serious complications.
Weight Loss Increases the Risk of Gallbladder Problems
Losing weight is often good for overall health, but rapid or extreme weight loss can increase the risk of developing gallstones. The popularity of GLP-1 medications may be leading to an increase in gallstones. While the exact mechanism is unclear, GLP-1 medications raise bile acids, alter the intestinal microbiome, and increase the risk of diarrhea (Smitts et al., 2016).
Studies show that weight loss of more than 3 pounds per week or fasting can trigger gallstone formation. When the body tries to break down fat too quickly, it causes an imbalance in bile that makes gallstone formation more likely (Stokes & Lammert 2021).
Maintaining gallbladder health is critical, especially during extreme weight loss.
Women are Most at Risk of Gallstones
Women have a higher risk of developing gallstones, especially during their reproductive years due to elevated estrogen (Wang et al., 2009).
Unfortunately, the modern world is saturated with endocrine disrupters that mimic estrogen, such as chemicals found in beauty products, cleaning products, and plastic bottles. Endocrine disrupters may be putting more people at risk of gallstones. Since these chemicals are stored in fat cells, rapid weight loss may exacerbate the problem by dumping estrogen mimickers into the bloodstream.
Signs of Gallbladder Problems
Here are some common signs of gallbladder distress:
Pain in the upper right abdomen, particularly after eating fatty foods
Nausea, vomiting, or diarrhea
Bloating, indigestion, or heartburn
Light-colored or chalky poop (caused by inability to break down fats)
Jaundice (yellowing of the skin and eyes), indicating a bile duct blockage
If you experience any of these symptoms, consult with a healthcare provider.
How to Keep Your Gallbladder Healthy During Weight Loss
Lose Weight Gradually While it’s tempting to aim for rapid weight loss, gradual weight loss of 1-2 pounds per week is safer for your gallbladder. This gives your body time to adjust and reduces the likelihood of bile becoming overly concentrated with cholesterol.
Include Healthy Fats in Your Diet Contrary to popular belief, cutting out fat entirely is not the answer. Your gallbladder needs regular stimulation to release bile. Healthy fats like those found in avocados, olive oil, nuts, and fatty fish help keep bile flowing smoothly.
Eat a Fiber-Rich Diet High-fiber foods, such as vegetables, fruits, and whole grains, help support digestion and can reduce the risk of gallstones. Fiber helps prevent bile from becoming too concentrated and also promotes healthy gut motility. Women should get at least 25 grams of fiber and men 35.
Stay Hydrated Drinking plenty of water helps thin the bile, making it less likely to form gallstones. Hydration is essential for all aspects of health, but particularly for keeping the gallbladder functioning properly.
Exercise Regularly Physical activity can help regulate bile production and support digestive health. Moderate exercise, such as walking or swimming, can also support weight loss while reducing the risk of gallbladder issues.
Limit Refined Carbohydrates and Sugars Diets high in refined carbs and sugars have been linked to an increased risk of gallstones. Focus on whole, unprocessed foods that are low in sugar to protect both your gallbladder and overall health.
Monitor Your Medications If you are using medications for weight management, such as GLP-1 receptor agonists like Ozempic, it’s important to monitor your gallbladder health and communicate with your healthcare provider if you experience any symptoms of gallbladder distress.
Supplements for Gallbladder Support
Several supplements can support gallbladder function during weight loss:
Milk Thistle: Known for its liver-protective effects, milk thistle can also promote healthy bile flow (Pradham & Girish 2006)
Dandelion Root: This herb supports liver and gallbladder function by stimulating bile production.
Lecithin: Helps break down fats and supports gallbladder health.
Turmeric: Its anti-inflammatory properties can help reduce gallbladder inflammation and improve bile flow.
Lipase: This digestive enzyme helps break down fats
Bile Salts or Ox Bile: Especially helpful for people who no longer have a gallbladder
Foods for Gallbladder Support
Beets
Artichokes
Dandelion: both the leaves and the tea
Coconut or MCT Oil: The gallbladder needs fat in the diet to stay healthy and these medium-chained fatty acids are easy to digest and tend to be burned as energy rather than stored as fat.
Conclusion
Protecting gallbladder health during weight loss is essential for avoiding complications like gallstones and ensuring smooth digestion. Gradual weight loss, a balanced diet rich in healthy fats and fiber, staying hydrated, and regular exercise are important for the health of the gallbladder. If you’re on medication or a special weight loss program, regular check-ins with your healthcare provider can help ensure the gallbladder stays healthy throughout your journey.
If you are curious about supplements to support your gallbladder, contact your nutritionist. If you are pregnant or nursing, consult with your doctor first.
Lastly, to keep your gallbladder healthy – especially during weight loss – avoid going low-fat or fat-free.
Disclaimer
The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.
References:
Menghini, L., Genovese, S., Epifano, F., Tirillini, B., Ferrante, C., & Leporini, L. (2010). Antiproliferative, protective, and antioxidant effects of artichoke, dandelion, turmeric, and rosemary extracts and their formulation. International journal of immunopathology and pharmacology, 23(2), 601–610. https://doi.org/10.1177/039463201002300222
Pradhan, S.C.; Girish, C.. Hepatoprotective herbal drug, silymarin from experimental pharmacology to clinical medicine. Indian Journal of Medical Research 124(5):p 491-504, November 2006.
Stokes CS, Lammert F. Excess Body Weight, and Gallstone Disease. Visc Med. 2021 Aug;37(4):254-260. doi: 10.1159/000516418. Epub 2021 Jun 15. PMID: 34540940; PMCID: PMC8406364.
Smits, M. M., Tonneijck, L., Muskiet, M. H., Hoekstra, T., Kramer, M. H., Diamant, M., Nieuwdorp, M., Groen, A. K., Cahen, D. L., & van Raalte, D. H. (2016). Biliary effects of liraglutide and sitagliptin, a 12-week randomized placebo-controlled trial in type 2 diabetes patients. Diabetes, obesity & metabolism, 18(12), 1217–1225. https://doi.org/10.1111/dom.12748
Wang, H. H., Liu, M., Clegg, D. J., Portincasa, P., & Wang, D. Q. (2009). New insights into the molecular mechanisms underlying effects of estrogen on cholesterol gallstone formation. Biochimica et biophysica acta, 1791(11), 1037–1047. https://doi.org/10.1016/j.bbalip.2009.06.006