13 Foods to Eat for Healthy Gallbladder & Avoid Gallstones.
The gallbladder is a small pear-shaped organ that collects and stores bile from the liver. This is a very important job because bile is what helps the body to digest fat. When bile hardens, gallstones (Cholelithiasis) are formed. Women between the ages of 20 and 60 are three times more likely to develop gallstones than men. Keeping the gallbladder healthy is important for proper digestion and preventing conditions such as gallstones (Cholelithiasis) and cancer.
There are a few important diet tips to consider for a healthy gallbladder and prevent (Cholelithiasis).
1. Don’t Skip Meals
Your gallbladder releases bile each time you eat. When you skip meals these bile juices build up and raise the cholesterol levels in your gallbladder. Over time these waxy fats can harden into gallstones (Cholelithiasis). Some bile acids also may make you more likely to get gallbladder cancer, so carve out time for regular meals.
2. Turmeric
Turmeric works by improving the flow of bile from the gallbladder, thereby improving fat digestion in the body and reducing the risk of gallstones. It also cuts down cholesterol levels and other gallstone-forming components. Add one teaspoon or one tablespoon of turmeric to your food, milk or simply have it with water and honey.
3. Coffee
Coffee is usually seen with a suspicious eye due to its caffeine content But the negative effects only take place when you exceed the safe limit. One or two cups of coffee in a day would help in lowering your risk of gallstones. This is attributed to the ability of caffeine to stimulate bile flow.
4. Avocados
When it comes to potassium-rich foods, avocados rank high for a gallbladder diet. This is a super food that is rich in healthy fats and very high in potassium. Potassium is an essential nutrient for fluid and electrolyte balance that keeps us hydrated.
5. Beans
When there is too much fat or cholesterol in your diet, it can crystallize in the bile and form gallstones. Cutting back on meats and focusing instead on eating a plant-based diet can improve cholesterol levels and help reduce the risk of developing gallstones. Plant-based proteins like beans, lentils, and tofu are excellent replacements for fatty red meat which is one of the major culprits of gallbladder inflammation.
6. Pick Whole Grains
Whole Grains packs with lots of rough fiber which lowers your bad cholesterol levels, protects your heart and helps keep gallstones away. Fiber gets your digestive system moving and flushes bile from your body. Eat more high fiber foods like whole grain bread and pasta and brown or wild rice. Other whole grains include oatmeal, popcorn, barley and bulgur can also be effective.
7. Go Nuts
Nuts pack a lot of nutrition into a small size. Nuts are high in fiber and healthy fat. They also have lots of plant sterols, compounds that block your body from absorbing cholesterol. This may help protect against gallstones.
8. Vitamin C
Vitamin C-rich foods like citrus fruits, Peppers, Kiwi and berries are another great choice for a healthy gallbladder. Studies have shown that Vitamin C may have a preventative effect against gallstones. Adding a little extra vitamin C daily can cut risk of gallstones in half.
9. Bitter Greens
Bitter greens may be one of those healthy vegetables you never knew you liked—and they’re great for setting up healthy fat digestion. Eating bitter foods like okra, endives, broccoli, Rabe and bitter artichoke before fatty foods will stimulate bile production.
10. Dark Leafy Green Vegetables
Dark leafy green vegetables like spinach and broccoli are loaded with magnesium which has a role to play in any gallbladder diet. This is important because many gallstones contain calcium. Magnesium helps us clear calcium so it doesn’t build up and form gallstones.
11. Beets
Beets contain Betaine, a substance that helps protect the liver and stimulate the flow of bile to break down fat. Drink beet juice beet soup or even add beets to a smoothie to get the benefits.
12. Healthy Fats
Fat tends to get a bad rap, but not all fat is bad. The mono- and polyunsaturated fats found in olive oil, canola oil and omega-3 fatty acids are beneficial in preventing gallstone disease. Healthy fats and fish oil may be especially beneficial to people with high levels of triglycerides as it helps the gallbladder empty its contents regularly.
13. Sauerkraut
Probiotic filled foods including fermented foods such as miso, sauerkraut, and Kombucha can help restore bile balance and have a role in a healthy gallbladder diet.
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