Prevent Gallstones Naturally

Gallstones are small, crystallized stones that form within the gallbladder. They are typically made up of cholesterol and calcium deposits. Although they are often harmless, gallstones can block bile ducts and cause pain, inflammation and a potentially serious infection. While there is no sure-fire way to prevent the formation of gallstones, there are a few dietary and lifestyle steps you can take to reduce your chances of experiencing this health problem.

Steps

Preventing Gallstones Through Diet

1. Avoid saturated fats. Gallstones are composed of about 80% cholesterol. A saturation of cholesterol in the bile leads to solidification, which causes gallstones. A diet high in saturated fats is associated with higher cholesterol levels. Therefore, you should cut saturated fats out of your diet to reduce your chances of forming gallstones. Some foods you should keep to a minimum are:
   • Red meats like beef
   • Sausages and bacon
   • Whole-fat dairy products
   • Pizza
   • Butter and lard
   • Fried foods
2. Include unsaturated fats in your diet. Although saturated fats contribute to the formation of gallstones, poly- and monounsaturated fats help prevent them. These are usually known as "good fats." Good fats help keep the gallbladder empty, which reduces the formation of gallstones in bile. Include foods high in good fats in your diet to help prevent gallstones.
   • Olive oil. This is a source of good fats, and helps reduce cholesterol. Some studies indicate that regular consumption of olive oil- about 2 tablespoons daily- reduces the risk of gallstones.
   • Avocado. Not only is avocado a great source of good fats, but it also helps your body absorb other nutrients more effectively.
   • Seeds. Pumpkin, sunflower, and sesame seeds especially help lower cholesterol.
   • Nuts. Nuts such as walnuts deliver beneficial fats to your body, and can also help lower cholesterol.
   • Fatty fish. Fatty cold-water fish such as salmon, tuna, and mackerel contain high levels of polyunsaturated fats and omega-3 fatty acids, which promote overall health.
3. Get plenty of fiber in your diet. Studies show that people with high-fiber diets are at less risk of developing gallstones. Fiber is also beneficial for your overall digestive health because it keeps food and waste flowing smoothly through the GI tract. Include the following foods in your diet for a boost to your digestive health.
   • Fresh fruits. Leave the skin on all the fruit you eat, as this will give you the highest amount of fiber. Berries with seeds (raspberries, blackberries, strawberries) are especially high in fiber.
   • Vegetables. Leafy and crunchy vegetables usually offer the highest amount of fiber. For potatoes, leave the skin on to get the most fiber.
   • Whole grains. White or "enriched" products have been bleached and lack many of the nutrients found in whole grain products. Switch to whole-grain bread, pasta, cereal, and oatmeal to easily increase your fiber intake. Barley, steel-cut oats, and whole wheat pastas are good choices. In addition to containing fiber, whole grain products help reduce your body's cholesterol level.
   • Beans. You can easily incorporate beans into soups and salads to get a high dose of fiber. Split peas, lentils, and black beans are very high in fiber.
   • Brown rice. Like white bread, white rice doesn't offer many nutrients. Convert to brown rice to add more fiber to your diet.
   • Seeds and nuts. In addition to being sources of "good fats," sunflower seeds, almonds, pistachios, and pecans are good sources of fiber.
4. Drink plenty of water. Water is an essential nutrient that hydrates your body and helps flush out toxins in your system. There are various recommendations for daily fluid intake, but the 8 eight-ounce glasses rule remains popular. Your fluid intake should be enough to keep your urine light yellow or clear.

Preventing Gallstones Through Lifestyle

1. Exercise regularly. Exercise, especially endurance-based exercises, can reduce your risk of forming gallstones by helping you maintain a healthy weight, reducing one of the risk factors for gallstones.
2. Maintain a healthy weight. Studies show that being overweight puts you at a greater risk for gallstones. Talk with your doctor and find out what your ideal weight would be. Through proper diet and exercise, aim to stay as close to this ideal as possible.
3. Avoid crash-dieting. Although maintaining a healthy weight is important for reducing your risk of gallstones, do not lose weight too quickly. Crash diets, which are characterized by consuming drastically reduced calories, and weight loss surgeries actually increase your risk of gallstones -- the risk of gallstones in crash-dieters is 40% to 60%. If you're trying to lose weight, do so gradually. Aim to lose 1-2 pounds a week. This is more beneficial for your overall health.
4. Eat regularly. Skipping meals results in sporadic bile production, which can increase your chances of forming a gallstone. It is healthier to eat at regular intervals and avoid skipping meals. Stick to your usual meal schedule as closely as possible to reduce your risk of gallstones.

Seeking Medical Help if You Have a Gallstone

1. Learn the symptoms. Even with good diet and lifestyle, it is possible for a gallstone to form. If this happens, you'll want to know what signs to look out for. Although not all gallstones show symptoms and some are harmless, there are a few signs to know. If you experience the following symptoms, you should visit the doctor for an evaluation.
   • Sudden and rapidly intensifying pain in the upper right portion of your abdomen. This would usually be right under where the ribs end, which is where the gallbladder is located.
   • Pain may also be in the center of the abdomen, under the breastbone, or in the back between the shoulder blades.
   • Nausea and vomiting.
   • Intestinal discomfort like bloating, gas, and indigestion.
   • Some more serious symptoms include jaundice (yellowing of the skin and eyes), intense pain, and a high fever. If you experience these symptoms, seek medical attention right away.
2. Visit the doctor and get tested. If you are showing symptoms of a gallstone, make an appointment with your doctor. If your doctor examines you and suspects you may have gallstones, there are a number of tests she may perform to confirm her suspicions. Most often these tests consist of a blood test, ultrasound, CAT scan, and/or an endoscopy. If these tests confirm that you have gallstones, she will recommend the most effective course of treatment for you.
3. Discuss your options with your doctor. If your doctor finds that you have gallstones, there are three primary treatments she will suggest.
   • Watchful waiting. It is estimated that between one third and one half of people who experience gallstones will never have another problem with them. Your doctor will probably initially take a "wait and see" approach and follow up with you in a few weeks. In all likelihood, the stone will dislodge itself and you won't need any further medical attention. If not, your doctor will take more active steps to treat your gallstone.
   • Non-surgical treatments. There are a variety of non-invasive treatments your doctor may recommend to remove your gallstones. They include dissolving the stones with bile salt or the drug Actigall, and using high-frequency sound waves to break up stones. Keep in mind that these treatments won't prevent future gallstones, and you may experience further problems in the future.
   • Gallbladder removal. If gallstones are a persistent problem, your doctor may suggest you undergo surgery to remove your gallbladder. This is a common surgery, and it is estimated that nearly 750,000 Americans have their gallbladders removed annually. You can live a healthy life without your gallbladder and the risk of complications is usually fairly small. If gallstones are causing you a lot of trouble, this may be your best option for relief, but you should always consult with your doctor before resorting to surgery.
   • In some cases, gallbladder removal may cause diarrhea, which is often temporary but may sometimes last for longer periods. Your doctor may have you treat this diarrhea by using anti-diarrheal medications or medications that block your body's absorption of bile acids.

Tips

• While garlic is delicious and a low-calorie way to pack flavor into your dishes, it has no measurable effect on cholesterol levels.
• Coffee may have some other beneficial effects on your health, but there is no firm evidence to demonstrate a relationship between consuming caffeine and protecting against gallstones.

Warnings

• Always consult your doctor before making a dramatic lifestyle or dietary change. She will be able to tell you if this is a safe idea.

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