What foods can I eat while taking orlistat?

January 4, 2026 •

3 min read

Over 37% of people using orlistat with a diet plan achieve 5% or more weight loss in 12 weeks. Knowing what foods can I eat while taking orlistat is crucial for successful results and avoiding discomfort.

Quick Summary

This guide provides practical dietary advice for those using orlistat, outlining ideal food choices, foods to avoid, and helpful preparation tips for better results.

Key Points

Adhere to a low-fat diet: Limit your total fat intake to under 30% of daily calories to maximize orlistat's effectiveness and minimize side effects.
Choose lean proteins: Opt for skinless poultry, white fish, legumes, and tofu to build filling meals with minimal fat.
Prioritize fruits and vegetables: These are naturally low in fat and high in fiber, helping you feel full and supporting overall health.
Avoid high-fat triggers: Steer clear of fried foods, fatty meats, pastries, and creamy sauces, which can worsen gastrointestinal discomfort.
Utilize healthier cooking methods: Grill, bake, steam, or boil food instead of frying to reduce the fat content of your meals.
Take a multivitamin: Supplement with a multivitamin containing vitamins A, D, E, and K, as orlistat can inhibit their absorption.

The Low-Fat Principle Behind Orlistat

Orlistat is a weight-loss medication that works by blocking approximately one-third of the fat you consume from being absorbed by your body. This undigested fat is then eliminated, but consuming too much fat can lead to unpleasant gastrointestinal side effects like oily stools, bloating, and urgent bowel movements. Therefore, for the medication to be most effective and comfortable, it must be paired with a nutritionally balanced, calorie-controlled, low-fat diet. A general guideline is to keep your total daily fat intake to less than 30% of your calories, spreading it evenly across your three main meals. Checking food labels for items with less than 5g of fat per 100g is a helpful strategy.

How Orlistat Affects Your Diet

Adopting a low-fat diet not only helps to manage the side effects but also maximizes the drug's efficacy. Orlistat does not affect the absorption of carbohydrates or protein, so your focus should be on controlling fat intake. It is important not to use orlistat as a free pass to eat more fat, as this will simply worsen side effects and hinder weight loss.

Low-Fat Foods to Prioritize

Lean Proteins

Skinless Poultry: Chicken and turkey breasts are excellent, lean protein sources.
White Fish: Opt for cod, haddock, or other non-oily fish, prepared by grilling, baking, or steaming.
Egg Whites: A great source of protein without the fat found in the yolk.
Legumes: Lentils, chickpeas, and beans are filling and packed with protein and fiber.
Tofu and Quorn: Plant-based meat alternatives that are typically low in fat.

Complex Carbohydrates

Whole Grains: Brown rice, whole wheat pasta, and oats provide sustained energy and fiber.
Potatoes: Boiled, baked, or mashed potatoes (without added butter or cream) are a good choice.
Wholemeal Bread: Choose wholemeal over white bread for added fiber.

Fruits and Vegetables

All Fresh, Frozen, or Tinned Varieties: Most are naturally low in fat and calories, while being rich in vitamins, minerals, and fiber.
Leafy Greens: Spinach, kale, and rocket can fill up half your plate.
Berries: Fresh or frozen berries are a great low-fat snack option.

Low-Fat Dairy and Alternatives

Skimmed or Semi-Skimmed Milk: Choose these over full-fat milk.
Low-Fat Yogurt: Plain or diet varieties are best.
Fat-Free Cottage Cheese or Cream Cheese: Excellent low-fat alternatives for spreads.

Foods to Avoid While on Orlistat

High-Fat Meats

Sausages, bacon, fatty cuts of steak, lamb, or pork.
Processed meats like salami and pâté.

Fried and Processed Foods

Takeaway meals, pizza, chips, and fast food.
Processed snacks like crisps, biscuits, and cakes.

Rich Sauces and Condiments

Mayonnaise, creamy salad dressings, and cream-based sauces.
Gravies made with fatty drippings.

High-Fat Dairy

Whole milk, cream, and full-fat cheese.

Comparison of Cooking Methods


Cooking Method	Fat Added	Benefits	Considerations
Grilling/Broiling	Low to none	Crispy texture without oil, fast cooking	Can be drying; use marinades to keep moist
Steaming	None	Preserves nutrients and moisture, very healthy	Can result in a bland taste; use herbs for flavour
Baking	Low to none	Even cooking, ideal for larger portions	Can take longer; can add some fat if not careful
Frying	High	Flavourful, crispy texture	Adds significant fat and calories; increases risk of side effects
Microwaving	None	Quick and easy, retains nutrients	Texture can be compromised for some foods

Sample Low-Fat Meal Ideas

Breakfast: Porridge made with skimmed milk and topped with fresh berries or a scrambled egg white with spinach on wholemeal toast.
Lunch: A large mixed salad with grilled chicken breast, a variety of vegetables, and a fat-free vinaigrette dressing.
Dinner: Baked cod with steamed broccoli and a baked sweet potato.

Final Thoughts and Conclusion

Combining orlistat with a healthy, low-fat diet is the most effective approach for weight loss and for minimizing uncomfortable side effects. By prioritizing lean proteins, whole grains, and plenty of fruits and vegetables while cooking with low-fat methods, you can create satisfying and effective meal plans. Remember to distribute your fat intake throughout the day and consider a daily multivitamin supplement, taken separately from your orlistat dose, to ensure proper absorption of fat-soluble vitamins. Always consult a healthcare provider or dietitian for personalized guidance on your weight loss journey. For more in-depth medical information on orlistat, you can refer to the official MedlinePlus drug information page at https://medlineplus.gov/druginfo/meds/a601244.html.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting any new medication or diet.

Frequently Asked Questions

It is generally recommended to consume no more than 15 grams of fat per meal when taking orlistat. Spreading your fat intake evenly across your meals helps to minimize side effects.

Yes, you can eat carbohydrates. Orlistat specifically targets dietary fat, so healthy sources like whole grains, fruits, and vegetables are an important part of your diet.

Accidentally consuming a high-fat meal can result in more pronounced gastrointestinal side effects, such as oily stools, increased bowel movements, and abdominal discomfort.

Yes, it is often recommended to take a daily multivitamin containing vitamins A, D, E, and K, as orlistat can interfere with their absorption. Take the supplement at least 2 hours before or after your orlistat dose.

Healthy, low-fat snacks like fresh fruit or fat-free yogurt are okay, but heavy snacking should be avoided. Try to stick to three main meals to better control your fat intake.

Most takeout and fast food meals are high in fat and should be avoided. If you must, choose a lower-fat option and request sauces or dressings on the side.

If you miss a dose or eat a meal with no fat, you can skip that dose. Orlistat only needs to be taken with fat-containing meals.

Yes, in moderation, but opt for low-calorie, low-fat options. Be mindful that high-fat alcohol mixers or accompanying snacks can still trigger side effects.