Struggling to Gain Weight? Tips for Improving Nutrient Absorption

Due to poor gastrointestinal absorption, I have been unable to gain weight?

Hello, my height is 183 cm and my weight is 60 kg.
My weight has consistently been around 60 kg, fluctuating by 2 kg, and I cannot exceed 65 kg.
I am quite thin, with my ribs being very prominent.
I eat three meals a day regularly, and my appetite is quite good; sometimes I can eat up to two bowls of rice, and I also have late-night snacks (high-calorie and high-fat).
However, my gastrointestinal absorption has always been poor, and I often experience diarrhea.
I've heard that taking probiotics can help improve poor gastrointestinal absorption.
Is this true? Recently, I have started doing some exercise (lifting 5 kg dumbbells) and drinking flavored milk (I vomit when I drink plain milk).
I want to build muscle and gain weight.
Additionally, I would like to know if some high-protein nutrition bars, weight gain whey protein, and isolate whey protein (soy) available on the market can help me gain more muscle.
Is there a way for me to gain weight? I previously had surgery for a pneumothorax due to being underweight, and I don't want to worry my family.
Thank you for your response.

Mao Mao Yu, 20~29 year old female. Ask Date: 2017/06/20

Dr. Fan Chunmei reply Nutrition

Hello,
1.
Based on your height and weight, your BMI is 17.9, which indeed classifies you as underweight.
The underlying reason for insufficient weight may be due to inadequate caloric intake to meet your body's needs.
With your current weight, if you are moderately active, you require about 2500 calories per day; if you are lightly active, around 2200 calories per day.
Additionally, protein should account for 12-14% of your total caloric intake.
If your diet does not meet these targets, gaining weight will be more challenging.
To gain weight, one must consume more calories than are expended; the excess calories can then be used for the growth of muscle and fat tissue.
Since the dietary information you provided cannot be thoroughly assessed for caloric, protein, and nutrient adequacy, it is recommended that you consult a dietitian at a nutrition clinic in one of the major hospitals.
2.
Poor gastrointestinal absorption and frequent diarrhea can also lead to insufficient nutrient intake.
Probiotics can help adjust gut function, but it is advisable to first visit a gastroenterology clinic to identify the underlying issues causing your digestive and absorption problems.
3.
I would like to remind you that maintaining a regular lifestyle and exercise routine is also crucial for weight gain.
Exercise is especially important for those looking to gain weight, as it can relieve stress, increase appetite, and help ensure that the weight gained is muscle rather than fat.
Wishing you health and well-being.
Sincerely,
Dietitian Fan Chun-Mei
Director of Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2017/06/20

More Info

Hello! It's great that you're reaching out for advice on how to gain weight and improve your nutrient absorption. Based on your height of 183 cm and weight of 60 kg, your Body Mass Index (BMI) is approximately 17.9, which is considered underweight. It's understandable that you want to gain weight, especially after experiencing health issues like a pneumothorax.
First and foremost, it's essential to address your gastrointestinal health, as you mentioned having issues with absorption and frequent diarrhea. This could be due to various factors, including dietary choices, stress, or an underlying gastrointestinal condition. Incorporating probiotics, such as those found in yogurt or as supplements, can indeed help improve gut health by promoting a healthy balance of gut bacteria. This, in turn, may enhance nutrient absorption. However, it's crucial to consult with a healthcare professional before starting any new supplements, especially if you have ongoing digestive issues.

In terms of your diet, while you mentioned that you eat three meals a day and sometimes consume two bowls of rice, it might be beneficial to focus on the quality of your calories rather than just the quantity. Here are some tips to help you gain weight healthily:
1. Increase Caloric Intake: Aim for calorie-dense foods that provide more energy in smaller portions. Foods like nuts, seeds, avocados, and healthy oils (like olive oil or coconut oil) can add significant calories without requiring you to eat large volumes of food.

2. Frequent Meals: Instead of three large meals, consider eating five to six smaller meals throughout the day. This can help you consume more calories without feeling overly full.

3. Protein-Rich Foods: Since you're looking to gain muscle, ensure that you're consuming enough protein. Incorporate sources like lean meats, fish, eggs, dairy products, legumes, and protein supplements if necessary. High-protein snacks, such as Greek yogurt or protein bars, can also be beneficial.

4. Strength Training: It's great that you've started using weights. Resistance training is crucial for muscle gain. Aim for a balanced routine that targets all major muscle groups at least two to three times a week. Gradually increase the weight as you get stronger.

5. Hydration: While it's essential to stay hydrated, avoid drinking large amounts of water before meals, as this can reduce your appetite. Instead, drink fluids between meals.

6. Monitor Your Progress: Keep track of your weight and dietary intake. If you're not seeing results after a few weeks, consider adjusting your caloric intake or consulting a nutritionist for personalized advice.

Regarding the protein supplements you mentioned, such as whey protein and soy protein, these can be effective in helping you meet your protein needs, especially if you're struggling to get enough from whole foods. However, they should complement a balanced diet rather than replace meals. Look for products that are low in added sugars and other fillers.

Lastly, since you've had a history of health issues, it's essential to work closely with a healthcare provider or a registered dietitian. They can help you create a tailored plan that considers your medical history, current health status, and specific goals. Gaining weight and building muscle can take time, so be patient with yourself and focus on making gradual changes.
Best of luck on your journey to better health!

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