Best Foods for Your Gallbladder
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Medically reviewed by Suzanne Fisher, MS
The gallbladder is a small, pear-shaped organ located under your liver. It stores bile, a fluid made and released by the liver that helps with fat digestion.
Gallbladder problems are usually caused when bile cannot exit the gallbladder because the bile ducts, the tube that the bile is supposed to leave through, are blocked by gallstones. Gallstones are small, hard stones often made of cholesterol or bilirubin (the substance that makes bile yellow).
You can reduce your risk of gallbladder complications by preventing gallstones. One way to do that is by maintaining a well-balanced diet.
What to Eat
Many risk factors for gallbladder problems, such as age, a family history of gallstones, and gender, are out of your control. However, there are several dietary strategies that may help protect against gallbladder issues and keep you healthy.
Mediterranean and DASH Diets
One large study among men found that adherence to the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets were associated with around a 35% lower risk of symptomatic gallbladder disease.
Both diet patterns have also been shown to improve heart health and promote blood sugar control in people with diabetes, another risk factor for gallstones.
A Mediterranean diet patten is mostly plant-based, with small amounts of lean meat and chicken. It focuses on high amounts of:
Fresh fruits and vegetables
Whole grains
Nuts
Legumes
Fish and seafood
A DASH diet pattern includes these Mediterranean diet foods but also encourages low-fat dairy and the limitation of red meat and sodium.
Gallbladder cancer is rare. Still, a diet that includes whole grains, fruits, and vegetables can reduce the risk of gallbladder cancer.
Healthy Fats and Nuts
Monounsaturated and polyunsaturated fats may help prevent gallstone formation and reduce the risk of gallbladder disease. In particular, research shows that monounsaturated fats may help the gallbladder contract and move out bile more effectively.
Healthy fats can also help regulate cholesterol and triglyceride levels. High levels of these fats in the blood have been linked to an increased risk of gallstones.
Healthy fats that have been directly linked to gallbladder health include:
Nuts
Olive oil
Fatty fish and fish oil supplements
Fruits and Vegetables
Incorporating a variety of fruits and vegetables into your diet can improve the health of your gallbladder. These foods are not only high in nutrients, but they're also rich in fiber, which is important for gallbladder health. That's because fiber can speed up digestion, reducing the production of bile acids.
Citrus fruits like oranges and grapefruit have been shown to be particularly important for gallbladder health. Other fruits that are high in vitamin C, such as kiwi, bell peppers, strawberries, and tomatoes, as well as Vitamin C-packed leafy greens like kale and spinach, have been shown to play a protective role in gallstone formation, too.
Plant-Based Diets
Vegetarian diets may help reduce gallbladder disease due to their cholesterol-lowering effects.
One study found that women who consumed a vegetarian diet had a decreased risk of gallstones compared to women who followed a non-vegetarian diet. Women with high cholesterol levels who followed a non-vegetarian diet had 3.8 times the risk of gallstone disease compared to women with normal cholesterol levels who followed a vegetarian diet. The protective effect of the diet remained even after accounting for the cholesterol levels.
Regular Mealtimes
Eating three balanced meals per day can help your gallbladder empty regularly. By emptying regularly, you'll be less likely to develop gallstones. Ideally, these meals should be low in saturated fat and high in fiber and calcium to avoid the buildup of bile acids.
Coffee
Coffee consumption has been shown to decrease the risk of gallstone development. While the exact mechanism is unknown, coffee compounds are believed to help stimulate gallbladder contractions and reduce cholesterol levels in the bile.
One large study found that people who drank more than six cups of coffee daily had a 23% lower risk of gallstones than non-coffee drinkers.
Editor's Note: Moderate alcohol consumption may help keep your gallbladder healthy by reducing bile cholesterol levels. Small amounts have been shown to increase gallbladder contractions. However, the relationship between alcohol and gallbladder health remains controversial, and further studies are needed. High amounts of alcohol can increase the risk of liver disease, which also increases the risk of gallstones.
What to Avoid
Studies have linked the following foods with an increased risk of gallbladder disorders:
Fast food
Foods high in trans fats and saturated fats, like fatty cuts of meat, cured meat, and desserts
Foods that are low in fiber
Refined carbohydrates and added sugars
A high intake of saturated and trans fats can increase cholesterol, which plays a role in forming gallstones.
When you consume high amounts of added sugar and refined carbohydrates, insulin production ramps up. This can increase cholesterol production in the liver. In fact, one study found 40 grams of sugar daily doubles the risk of gallstone formation.
High-calorie diets and very low-calorie diets can also increase the risk of gallstone formation. Studies have shown that rapid weight loss caused by low-calorie diets increases the risk of gallstones. This may be due to changes in gallbladder bile during weight loss.
Diet After Gallbladder Removal
If gallstones are causing you pain or other symptoms or your gallbladder isn't working correctly, you may need to have your gallbladder surgically removed (cholecystectomy). Most of the time, gallbladder problems improve after the surgery.
Fortunately, you can live a normal, healthy life without a gallbladder. However, when the gallbladder is removed, bile produced by the liver will then flow directly into your small intestine, where it can act as a laxative. This may initially cause unpleasant gastrointestinal symptoms like nausea, diarrhea, bloating, and abdominal pain.
Reducing your intake of fatty foods and increasing fiber intake may help prevent these symptoms. For example, one study found an increased risk of symptoms after gallbladder removal in people who ate more animal protein, eggs, and cholesterol and fewer vegetables.
Your healthcare will probably recommend avoiding fried foods, greasy foods, and high-fat foods for several weeks after surgery. They may also recommend eating small, frequent meals and increasing your daily fiber intake to keep your bowel movements regular.
Good sources of fiber include:
Whole grains like oats, brown rice, and barley
Fruit
Vegetables
Legumes and beans
A Quick Review
A balanced diet with fruits, vegetables, healthy fats, and whole grains may help improve gallbladder health. Limiting your intake of refined carbohydrates, added sugars, and saturated fats can reduce your risk of gallstones and other gallbladder problems. Sometimes the best way to treat your gallbladder problem is to remove the gallbladder. After this surgery, you might want to reduce your intake of fatty foods and increase how much fiber you are eating to help with recovery. Talk to your healthcare provider before making any significant dietary changes.
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Read the original article on Health.
