Gallstones are hardened bile that forms in the gallbladder, a small sac at the bottom right of your liver. Bile helps digest fats. Gallstones come in many sizes and can lodge in the bile duct, blocking the flow of bile into the intestines. The formation of gallstones is linked to high triglyceride levels and low levels of HDL, or good cholesterol. Diet may help reduce or eliminate gallstones.
Causes and Risk Factors
There are two types of gallstones, pigment stones caused by bilirubin, and cholesterol stones. Cholesterol stones make up the bulk of the cases of gallstones and are caused by the imbalance of too much cholesterol or not enough bile salts. They may also be caused by the improper emptying of the gallbladder. Women, more than men, tend to be at greater risk of developing stones. Genetics may also play a role as well as ethnicity, age and eating a diet high in fat.
Foods High in Fiber
Foods that contain large amounts of fiber have shown to help lower the risk of developing gallstones. A 2004 study in the "American Journal of Gastroenterology" followed over 69,000 women over the course of 16 years, monitoring their fiber intake and incidence of gallstone disease. At the end of the study, it concluded that diets high in fiber did in fact reduce the risk of gallstones. Foods that are high in fiber include whole grain breads and pastas, beans, nuts, seeds, raspberries, pears, artichokes, peas and broccoli.
Low Glycemic Index
Increased consumption of foods a high glycemic index increases the risk of gallstones. The glycemic index measures the effect foods have on raising blood sugar levels. A study in the journal "Gastroenterology" in 2005 found that women who consumed diets with foods high on the glycemic index were more likely to develop gallstones. Foods low on the glycemic index scale include breakfast cereals made from bran, oats and barley; all fruits and vegetables; quinoa; pasta; noodles; whole grain breads; sour dough bread and basmati rice.
Saturated Fats
Reducing consumption of foods that contain saturated and trans fats may decrease the risk for gallstones. Foods that are high in monounsaturated fats and omega-3 fatty acids may also lower risk. In people with high triglycerides, fish oil may support more efficient emptying of the gallbladder, decreasing the risk of stone formation. Foods that are low in saturated fats are olive, flaxseed oil, safflower, sunflower, corn and canola oils.
References
- National Digestive Diseases Information Clearinghouse: Gallstones
- University of Maryland Medical Center: Gallstones and Gallbladder Disease - Risk Factors
- "American Journal of Gastroenterology"; Long-term Intake of Dietary Fiber and Decreased Risk of Cholecystectomy in Women.; CJ Tsai, et al.; July 2004
- Home of the Glycemic Index: The Official Website of the Glycemic Index and GI Database
- "Gastroenterology"; Long-term Intake of Dietary Fiber and Decreased Risk of Cholecystectomy in Women.; CJ Tsai, et al.; March 2005
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