The gallbladder is a small organ in your body that stores excess bile the liver produces. Bile helps to metabolize fats in your daily diet. When you consume fats, your gallbladder may release bile to aid in digestion. Your gallbladder can develop stones similar to kidney stones or become diseased, which can affect fat breakdown. Eating a healthy diet lower in fats can reduce painful symptoms associated with gallbladder problems. For additional recommended gallbladder diet plans, visit sites listed in the "Resources" section.
Cut Fats
Because your gallbladder is responsible for releasing bile that helps to metabolize fats, cutting back on your overall fat intake can reduce your gallbladder's workload. Start by removing fat and/or skin from meats before cooking. Instead of frying your foods, choose healthier preparation methods like baking, steaming or broiling. Instead of high-fat dairy products, choose low-fat versions of milk, yogurt, cheeses or ice cream.
Increase Fruits and Vegetables
Instead of high-fat foods, choose fruits and vegetables, which are not only lower in calories, but filling as well. Let these take the place of fattier foods by filling your plate two-thirds of the way with fruits and vegetables. Whether a side salad, vegetable soup, grilled veggies or mixed berries, start with these foods before incorporating grains or protein sources to ensure you ingest low-fat options. Just make sure you don't add butter, cheese or high-fat sauces to your vegetables because these can increase the fat content.
Healthy Fats
Not all fats have to be avoided -- some sources of fat are considered "healthy" fats, which your body uses for energy and to fight inflammation. This includes fatty fish, like salmon, herring and rainbow trout, which provide inflammation-fighting omega-3 fatty acids. Another healthy fat source is olive oil, which you can use to prepare fish and lean meats like chicken and turkey.
Fiber Sources
Fats are digested more slowly in your body than foods like carbohydrates because the fats must be broken down in your stomach and are then fully digested in your intestines. To speed up the fat digestion process, you can eat foods that are high in fiber. High-fiber foods soak up water and add bulk to your stool, helping to move foods more easily through your intestines. High-fiber foods include fruits, vegetables and whole grains like broccoli, beans, whole-grain bread, strawberries, pears, oatmeal, sunflower seeds and peas. Women should eat between 21 to 25 g of fiber daily while men require between 30 and 38 g of fiber per day.
References
- Jackson Siegelbaum Gastroenterology; Low Fat/Diarrhea/Gallbladder; Dr. Frank Jackson; 2008
- Net Wellness; What Type of Diet Should I Be on if I Have Gallbladder Problems?; Lisa Andrews et al.; July 2010
- Wake Surgical Specialists: Fat Restricted Diet for Gallbladder Disease
- MyFit.ca; What Is a Gallbladder?; 2011
- MayoClinic.com; High-Fiber Foods; November 2009
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