Gallstones are hard deposits that form in your gallbladder, a small sac located underneath your liver that stores bile. The American Academy of Family Physicians notes that once you have one bout of gallstones, your chances of experiencing another attack are about 70 percent. Because of this high chance of recurrence, it is important to follow a diet that lowers your risk of developing gallstones.
Cholesterol
One of the major risk factors for developing gallstones is a diet that is high in cholesterol. If there is too much cholesterol in your bile, the bile thickens, allowing hardened crystals of cholesterol to form. This process, called supersaturation, leads to the development of cholesterol gallstones. According to the National Digestive Diseases Information Clearinghouse, excess cholesterol in your bile is responsible for about 80 percent of all gallstones.
To reduce your risk of developing gallstones, limit your dietary cholesterol intake to less than 300 mg per day. The most concentrated sources of cholesterol include egg yolks, red meat and shellfish.
Fat
The fat in your diet also contributes to a high amount of cholesterol in your blood. Because of this, consuming too much dietary fat can increase your risk of developing gallstones. The Food and Nutrition Board recommends keeping fat intake between 20 to 35 percent of your daily calories. Of your total fat intake, less than 10 percent should be saturated fat and less than 1 percent should be trans fat.
Dietary sources of saturated fat include fatty cuts of meat, whole-fat dairy products and butter. Trans fat is often found in processed foods, commercially produced items and fried foods. Avoid foods that contain any partially hydrogenated oils in the ingredient list.
Fiber
Another dietary measure you can take to help decrease your risk of developing gallstones is to increase the amount of fiber in your diet. If your diet is low in fiber, it can lead to reduced emptying of your gallbladder. When bile remains stagnant in the gallbladder, it increases the risk of developing gallstones.
The amount of fiber you need depends on your calorie needs. The Food and Nutrition Board recommends consuming 14 g of fiber for every 1,000 calories you need. For a 2,000 calorie diet, this translates to 28 g per day. Someone on a 2,500 calorie diet should consume 35 g of fiber daily.
Increasing Fiber Intake
Good sources of fiber include whole grains, fruits, vegetables, nuts, seeds, beans and peas. When increasing your fiber intake, do so gradually. Increasing fiber intake too quickly can lead to uncomfortable side effects, such as bloating, flatulence and stomach cramps.
While it is best to increase fiber through your diet, several different types of fiber supplements are also available to help you meet your needs. Always consult your doctor before taking any kind of supplement.
