Gallstones mainly form when bile contains
too much cholesterol: the latter accumulates and forms more or less large
crystals that risk blocking the gallbladder. Note: hypercholesterolemia does
not predispose to gallstones.
An excess of bilirubin (a pigment produced when red blood cells are destroyed)
or the failure to empty the gallbladder can also cause the formation of
crystals and trigger symptoms such as severe pain on the right side, stomach
ache, nausea, vomiting, or dark urine.
Several factors can increase the risk of developing gallstones, such as a diet
rich in fats and sugars, obesity, pregnancy, hormonal, metabolic, or liver
disorders, and a positive family history of gallstones.
To prevent the formation of gallstones, it is necessary to take care of the
liver. To do this, choose a healthy and balanced diet, rich in fresh fruits and
vegetables:
· Consume foods rich in dietary fiber such as fruits (plums, figs, raspberries,
etc.), fresh vegetables (artichokes, cabbages, eggplants, parsnips, etc.),
legumes (lentils, chickpeas, beans, etc.), and whole grain foods (oats, quinoa,
barley, etc.) which promote healthy digestion and help reduce cholesterol
levels in bile.
· Opt for lean protein sources, such as skinless chicken, fish, low-fat dairy
products, and plant-based protein sources.
· Prefer healthy fats found in avocado, nuts, seeds, fatty fish (herring,
mackerel, sardines, etc.), and vegetable oils (such as olive oil and rapeseed
oil).
· Do not hesitate to add herbs or spices such as basil, tarragon, chives,
fennel, rosemary, thyme, curry, turmeric, cardamom, or even cumin.
According to some studies, magnesium may help prevent gallstones in the long
term. Choose leafy green vegetables, pumpkin and sunflower seeds, almonds,
cashews, bananas, etc.
To prevent gallstones in the long term, it is better to avoid certain foods
that may increase cholesterol concentration in bile, promoting the formation of
gallstones.
· Foods rich in saturated fats found in fatty meats, high-fat dairy products
(including cheeses), and fried foods.
· Foods high in added sugars, such as sugary drinks, sweets, candies, and baked
goods.
· Processed or ultra-processed foods, such as industrial snacks or ready-made
meals, which are often high in saturated fats, added sugars, and additives.
· Foods rich in salt, which can cause fluid retention and increase the risk of
gallstone formation.
· Products made with refined grains (such as white bread, white pasta, white
rice, etc.) that can cause rapid fluctuations in blood sugar and contribute to
metabolic problems.
· Spicy foods, hot sauces, and strong seasonings may irritate the gallbladder
and worsen symptoms.
It is not necessary to completely avoid cholesterol-rich foods (such as eggs,
offal, shellfish, and fatty meats).
Good hydration is essential to facilitate the elimination of any small stones.
Consider drinking at least 1.5 liters of plain water per day throughout the
day. In addition, fresh fruit juices rich in fiber and antioxidants help
prevent the formation of stones. Some herbal teas may have beneficial
properties and soothe the gallbladder, particularly chamomile, rosemary, and
milk thistle infusions. Excessive consumption of certain beverages can indeed
complicate the work of the gallbladder.
Excessive alcohol consumption can irritate the gallbladder and increase the
risk of gallstone formation. Moreover, alcohol can impair liver function, which
may also affect the production and flow of bile. Caffeine consumed in large
quantities can also stimulate bile production and increase the risk of
gallstone formation. Sugary drinks, especially those with added fructose, can
contribute to the formation of crystals in the gallbladder. Energy drinks,
often rich in caffeine and sugar, should be limited for the sake of the
gallbladder and overall health, just like sodas, especially those with added
sugars or artificial sweeteners.
In case of confirmed gallstones or micro-gallstones, avoid eggs and their
derivatives (custard ice cream, mayonnaise, custard croissants, egg pasta,
etc.) and foods rich in saturated fats.
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