Gallstones are small, hard deposits that form in your gallbladder, and they are common as you get older. Up to 15% of the U.S. population — around 25 million people — will develop gallstones. While about 80% of people experience no symptoms from their gallstones, some experience intense pain and may even need surgery. Changing how you eat may help prevent gallstones. Additionally, a special diet to prevent gallstones may benefit your health in other ways.
How Gallstones Develop
The gallbladder is a small organ in your digestive system, which is also called your gastrointestinal system. Located on the upper right side of your abdomen, your gallbladder stores bile produced by your liver. When you eat, your gallbladder releases bile into your small intestine to help with digestion. Sometimes, there can be too much cholesterol or too much bilirubin, a substance made when your red blood cells break down, in your bile. In these cases, gallstones can form. Gallstones can be tiny, like a grain of sand, or very large, even up to the size of a golf ball.
Tiny gallstones may pass out of your gallbladder without causing any symptoms. But larger gallstones may block the duct that takes bile to your intestines. When this happens, you may feel pain on the right side of your abdomen. If the bile duct stays blocked, it can cause infections that could be fatal.
Are You at Risk for Gallstones?
Some people develop gallstones while others do not, but risk factors for gallstones can include:
- Being female
- Being Hispanic or Native American
- Being overweight
- Having a family history of gallstones
Certain medical factors can also increase your risk for gallstones, including:
- Certain types of anemia
- Cirrhosis
- Diabetes
- Having a bone marrow transplant
- Having a high triglyceride level in your blood
- Having a low HDL (“good”) cholesterol level
- Intestinal disorders
- Pregnancy
- Using hormonal birth control or hormone replacement therapy
- Weight-loss (bariatric) surgery
If you are planning to have bariatric surgery and have gallstones, you may need to have them removed first to reduce complications.
Can Losing Weight Help?
People who are overweight are more likely to develop gallstones, so losing weight is a great option to lower your risk. However, crash diets that rapidly shed pounds aren’t your best bet to reach a healthy weight. Not only do these types of diets rarely work in the long term, but rapid weight loss is also linked to gallstones.
Aim for an eating and exercise plan where your target weight loss is one or two pounds a week. Losing just 10% of your weight over six months can reduce the risk of developing gallstones and can improve your overall health. Don’t forget to talk to your primary care provider before starting a new diet plan.
What an Anti-gallstones Diet Should Look Like
An anti-gallstones diet is a balanced diet that includes a range of food so that your body gets all the nutrients it needs. Your daily meals should include:
- At least five servings of fruit and vegetables
- Several servings of carbohydrates, preferably whole grain
- Two to three servings of low-fat milk or dairy products
- Lean protein, such as chicken, fish or beans
In general, you should look for foods that are high in fiber and low in fat and sugar. Flax seed, salmon, walnuts and other foods high in omega-3 fatty acids can also help lower your cholesterol. They should remain a part of your diet.
You may want to try eating four to six small meals or snacks per day to help make digestion easier. You should also drink plenty of water daily.
Foods to Skip on an Anti-gallstones Diet
Excess fat in your diet may contribute to gallstones and overall digestive discomfort. To protect yourself from gallstones, you should avoid the following foods:
- Butter and other cooking fats high in saturated fats, such as lard and coconut oil
- Cured or processed meat, such as cold cuts
- Foods high in cholesterol
- Foods high in saturated fat
- Foods high in sugar, especially added sugars
- Foods high in trans fats
- Fried food
- Full-fat dairy products, including whole milk and cream
- Heavily processed foods such as chips and fast food
- Red meat
- Sugary drinks, such as soda
You should look for lower-sodium foods to improve your overall health. Instead of salt, try seasoning your food with herbs, spices, and lemon or lime juice.
Cooking Tips for an Anti-gallstones Diet
Cooking your own food is the best way to make sure you control the amount of fat you eat. Try these recommendations to lower the fat in your meals:
- Add extra vegetables to soups and casseroles.
- Bake or grill meats instead of frying them.
- Make creamy salad dressings with fat-free yogurt instead of mayonnaise.
- Measure out your oil instead of guessing. A tablespoon is smaller than you think.
- Skim fat off the top of the dishes.
- Substitute beans, nuts or mushrooms for half the ground meat in dishes.
- Swap dessert for fruit after meals.
- Trim all visible fat from meats.
- Use oil sprays instead of oil or butter for sauteing or roasting vegetables.
If you’re having trouble sticking to your new diet, a nutritionist can help you create meal plans that work with both your time constraints and your budget.
When to See a Healthcare Provider
Whether or not you are on an anti-gallstones diet, it is important to talk to a healthcare provider if you are experiencing symptoms of gallstones, such as:
- Abdominal pain on your right side or in the middle of your body
- Clay-colored bowel movements
- Fever
- Vomiting or nausea
- Yellowing eyes or skin
Symptoms of gallstones are also similar to those of several infections, as well as appendicitis, gastroesophageal reflux disease, pancreatitis and ulcers. A University of Maryland Medical System provider can help ensure you have the correct diagnosis with advanced imaging such as abdominal ultrasounds or scans using nuclear medicine.
More to Read
- Diet and Exercise: Beyond Eat Less, Move More
- How to Eat a Plant-Based Diet
- Tips for How to Treat GERD and Reclaim Your Life from Acid Reflux
- Recognizing Appendicitis: Signs Your Sudden Abdominal Pain May Be More Serious
- 8 Symptoms You Shouldn’t Ignore
Medically Reviewed by Sagal Ali, MD
