DON’T SKIP MEALS: Your
gallbladder releases bile each time you eat. When you skip meals, those bile
juices build up. This raises the cholesterol levels in your gallbladder. Over
time, the waxy fats can harden into gallstones. Some bile acids also may make
you more likely to get gallbladder cancer. So carve out time for regular meals.
PICK WHOLE GRAINS: They
pack lots of rough fiber, which lowers your LDL, or “bad,” cholesterol. That
protects your heart and helps keep gallstones away. Fiber gets your digestive
system moving and flushes bile from your body. Aim to eat more high-fiber foods
like whole-grain bread and pasta and brown or wild rice. Other whole grains
include oatmeal, popcorn, barley, and bulgur.
GET TO A HEALTHY WEIGHT: Being
overweight or obese raises your chances of getting gallstones. One study found
that obesity makes you three times more likely to get gallstone disease. That’s
because extra pounds can make your gallbladder larger and not work as well, and
raise your cholesterol levels. That’s especially true if you carry your extra
weight around your waist instead of in your hips and thighs.
LOAD UP ON FRUITS AND VEGGIES: You
know that fresh produce is good for your body. That includes your gallbladder. For
starters, fruits and greens brim with vitamins, including C and E.
Both have been shown to help protect against gallstones. Fruit and
veggies also are high in water and fiber, which can help you stay full. This
can help you drop pounds. For the biggest benefit, eat lots of different
produce.
CUT BACK ON FRIED FOODS: Your
gallbladder has to work harder to help digest fatty foods. Fried foods are
often high in saturated fat, which raises cholesterol in your blood. So a lot
of greasy fare can lead to gallstones. Plus, it’s high in calories, which can
make your scale creep up. One study found that people who eat fried foods more
than four times a week were 37% more likely to become overweight or obese than
those who had it half as often.
SNACK ON BERRIES, PEPPERS, AND KIWI:
These colorful fruits and veggies pack in vitamin C.
Studies show that people who get more vitamin C are less likely to get
gallbladder disease and gallstones than those who eat less. Experts think that
low levels of the vitamin may up the amount of cholesterol in your bile. Women
should get 75 milligrams and men should get 90 milligrams a day. Good choices
include strawberries, broccoli, cantaloupes, baked potato, and citrus fruits.
AVOID CRASH DIETS: Your
friend dropped 10 pounds in a week on super low-calorie plan. Sounds tempting,
but crash diets can harm your heart -- and your gallbladder. That’s because
losing a lot of weight quickly keeps your gallbladder from emptying right. This
can set the stage for gallstones. To slim down safely, aim to shed 1 to 2
pounds a week by eating healthy and exercising.
DRINK LOTS OF WATER: For
many people, drinking eight glasses of H2O a day is a reasonable goal. Not
everyone needs that much. But if you get less than your body requires, it can take
a toll on your gallbladder. Water helps the organ empty and keeps bile from
building up. This protects against gallstones and other problems. Sipping more
also can help you slim down. Research shows people who drink more water eat
fewer calories and less sugar.
SWAP IN OLIVE OIL: This
staple of the heart-healthy Mediterranean diet is also good for your
gallbladder. It’s a great source of unsaturated fat, which prompts your
gallbladder to empty. One study found that men who ate the most unsaturated fat
were 18% less likely to have gallbladder disease than those who got the least.
When cooking, switch butter with olive oil. Other healthy fat picks include
fatty fish like salmon, nuts, and avocados.
GET MOVING: Physical
activity burns calories, boosts mood, and protects your gallbladder. Research
found that women who exercised the most lowered their odds of having
gallbladder disease by 25% compared to their couch potato peers. Aim for 30
minutes of workouts 5 days a week. Just starting out? Talk with your doctor about starting with 5-10
minutes at a time. Every bit helps.
SIP A GLASS OF
ALCOHOL: Go ahead, enjoy a glass of wine or beer with dinner.
Studies show that alcohol can lower your chances for gallstones and gallbladder
cancer. Alcohol has been shown to raise levels of HDL, or “good,” cholesterol.
Some experts think that it may have an effect on the cholesterol in bile. But too much booze can harm the gallbladder, so limit
yourself to no more than one drink a day for women and two drinks for men.
WATCH YOUR MEAT,
BUTTER, AND CHEESE: The fat in meat and dairy foods is saturated. This
kind raises your bad cholesterol level, and in turn may make you more likely to
get gallstones. Go for foods with non-saturated fats like those found in fish
and vegetables instead. Cook with vegetable oils instead of butter and
lard.
GO NUTS: They
pack a lot of nutrition into a small size. Nuts are high in fiber and healthy
fat. They also have lots of plant sterols, compounds that block your body from
absorbing cholesterol. This may help protect against gallstones. One study
found that women who ate an ounce of nuts five times a week were 25% less
likely to need gallbladder surgery than those who ate them rarely. Snack on
them, or sprinkle a few nuts on cereal, salads, and other dishes. Just watch
the calories.
LEAN TOWARD
VEGETARIAN: You don’t need to swear off meat for your
gallbladder. But eating more meals with plant-based protein like beans and tofu
may cut your odds for gallbladder disease. That’s because they’re high in fiber
and low in saturated fat. You might go vegetarian 1 day a week. Delicious
meat-free meals include a tofu stir-fry, bean burritos, falafel wrap, and
vegetable and cheese pizza.
SHOULD YOU TRY A
CLEANSE? Gallbladder cleanses are a thing. They claim to
prevent or treat gallstones if you skip foods for a few days and drink only a
mix of olive oil, herbs, and juice. The idea is that this breaks up gallstones
so you can pee them out. But
research suggests that those stones are actually lumps of oil and juice. The
cleanses also can cause side effects, such as stomach pain, nausea, and
diarrhea. So stay away.
REVIEWED BY:
Melinda Ratini, DO, MS
on February 24, 2020, WebMD
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Critical
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