Gallbladder attacks are not just uncomfortable; they can be severely painful, debilitating, and disruptive to daily life. Recovery requires careful attention to diet, hydration, and gentle self-care to prevent further episodes and support proper healing. Gallbladder and Fatty Liver Nutritionist Olivia Haas knows this firsthand, having endured back-to-back attacks for two months.“I wish I had known what I am about to teach you now,” she shares an Instagram post. But first, an important disclaimer: if you suspect a gallstone is blocking your bile duct, get help immediately. “Seek urgent care if your pain does not stop, or if you notice dark urine, jaundice, or fever,” warns Haas. These symptoms can signal a serious complication that requires medical attention.What should you do after a gallbladder attack? Haas says to think of it like having a stomach flu. “Your body has been through a lot and needs to rest. The gallbladder is sensitive, so what you do in the days after can either help it heal or set off another attack.”Here is her 8-step post-attack plan:1. Say Goodbye to Trigger Foods For at least two weeks after an attack, Haas advises avoiding foods that can send your gallbladder into meltdown. That means fried and greasy foods, dairy, high-fat meats, avocado, nuts, sugar, and vegetable oils. It is not forever, but right now you need to bring down the inflammation.2. Skip the RestaurantsNo matter how tempting it is to order sushi or grab a tasty takeaway, Haas says eating out post-attack is risky business. You do not always know what oils they are using, and even small amounts can cause a flare. Instead, keep meals homemade for two weeks, so you have full control over ingredients and cooking methods.3. Hydrate Well Enough Post-attack, hydration is crucial. She recommends drinking plenty of water and including electrolytes to help with what she calls the ‘gallbladder hangover’, that sluggish, drained feeling after an episode. Your bile needs water to flow properly, so think of each sip as lubrication for your digestive system.4. Stretch Your Gallbladder MeridianHaas recommends doing a gallbladder meridian stretch, a gentle movement from traditional Chinese medicine aimed at stimulating bile flow and releasing tension along the gallbladder’s pathway. It is not a magic cure, but it supports the body’s natural healing. And honestly, any excuse to lie on the floor and stretch is a win.5. Apply HeatThe day after an attack, applying gentle heat to the area can be comforting and help relax muscles, according to Haas. A hot water bottle or heating pad works perfectly. 6. Eat Flu DietThis is not the time for raw salads or greasy burgers. Haas swears by soft, easy-to-digest foods that are low in fat but nourishing. She calls it the flu diet – soups, broths, and gently cooked grains. These foods go easy on the digestive system, allowing the gallbladder to recover without overexertion.7. Keep Snacks Fresh and LightWhen hunger strikes, Haas suggests reaching for fruits and vegetables instead of processed snacks. Not only are they easier to digest, but they also deliver fibre, antioxidants, and hydration. Snacking on cucumber slices or berries will not overwork your gallbladder, but crisps probably will.8. Eat Small, Frequent MealsHaas says the final key to post-attack recovery is to keep meals small but regular — around 4 to 6 times a day. Large meals demand more bile all at once, which can stress the gallbladder. Smaller portions, eaten more often, give your body a steady fuel supply without the digestive overload.Haas’s Two-Week Gallbladder ResetHaving endured chronic attacks herself, Haas developed a two-week meal plan specifically for post-attack recovery. It is designed to reduce biliary inflammation and lower the risk of back-to-back attacks. The plan is packed with soothing soups, gentle proteins, and low-fat, nutrient-rich meals – basically, gallbladder comfort food.She calls it a “kickstart nutrition plan for when the gallbladder is feeling sensitive”. And judging by her own experience, it is not just theory; it is a survival guide written by someone who has lived it.
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