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As you lose weight, don't gain gallstones

A woman jogs outdoors.

Feb. 16, 2026—When you're dieting to lose weight, it's exciting and motivating to see those extra pounds disappear. And, if you are overweight, weight loss can help your health. For example, it can make health conditions such as heart disease, diabetes and sleep apnea less severe—or even resolve them.

But it's safer not to drop the pounds too quickly. Rapid weight loss or going without food for a long time causes your liver to release extra cholesterol. That gets carried with your bile to the gallbladder, where it can build up and form gallstones.

A common problem

The American College of Gastroenterology estimates that in people over age 55, about 10% of men and 20% of women have gallstones. They can take several years to form in the gallbladder, and about 75% of them don't cause any symptoms.

Stones that don't cause symptoms don't need treatment. But when gallstones act up, they can cause intermittent abdominal pain, which can be long-lasting and severe.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other experts, your risk for developing gallstones could increase if you:

  • Had gallstones before going on a very low-calorie diet or having weight-loss surgery.
  • Lose weight too quickly.
  • Go through repeated cycles of losing and gaining weight.
  • Take certain weight-loss medications.

Tips for keeping gallstones at bay

Gallstones usually are not preventable. But if you're concerned that your approach to weight loss could trigger them, you may be able to lower your risk by doing things that are already good for you.

Lose weight slowly. In general, the NIDDK advises that people who are overweight or obese should aim to lose 5% to 10% of their starting body weight over six months.

Get expert advice. If you've had weight-loss surgery or your doctor recommends a very low-calorie diet that causes rapid weight loss, a dietitian can suggest strategies to lower the risk of gallstones, like making sure you are eating enough healthy fats.

Follow a healthy eating plan. Consume foods that are naturally rich in fiber, like fruits, vegetables, beans and whole grains. And focus on good-for-you fats such as olive oil and fish oil. Limit your intake of sugary, highly processed foods. Eating three meals at regular intervals each day also helps your gallbladder function normally.

Move your body every day. Strive for at least 150 minutes per week of moderately intense physical activity. Include muscle-building activities like squats, pushups and lifting weights at least twice per week.

Discuss your weight-loss goals and how to lower your gallstone risk with your doctor.

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