I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, I'd like to present the ideal diet for people that want to protect themselves from gallstones. The gallbladder is a small organ under the kidney the role of which is to store the gall produced by the kidney and release it when it's necessary for digestion. One of the most common problems that may occur in the gallbladder is gallstones. The good news is that diet can significantly reduce the risk of gallstones. This is very useful for someone that knows they run an increased risk of gallstones, so that they can apply changes in their diet in order to reduce the risk. The risk of gallstones increases for people over 40 years old, women, overweight people, during pregnancy, for people living a sedentary life, eating a lot of fats and cholesterol, eating few fibers, having a relative with the same problem, suffering from diabetes or being predisposed to it, losing weight abruptly, for example, after chemical diets, taking contraceptive pills or other hormonal drugs. In these cases, the risk of gallstones is much higher, and the more factors accumulate, the more the risk increases. Therefore, if one or more of the factors I mentioned applies to you, the diet that reduces the risk of gallstones concerns you a lot. The most important thing you can do to protect yourselves from gallstones is increase the consumption of fibers. Fibers are contained in plant-based foods, but not all plant-based foods contain the same amount of fibers. For example, legumes contain a lot of fibers, but large fruits, such as watermelon and melon, contain much fewer. Therefore, it's important to increase the intake of fibers in your diet, mainly increasing legumes and ladera. Whole grains may also be really rich in fibers, especially if they're truly whole grains. It's worth watching the video I posted in the past where I explain how you can understand if a product is wholegrain or not. After legumes and whole grains, vegetables are also very rich in fibers, especially leafy vegetables, namely vegetables that have leaves, such as lettuce, cabbage, spinach, rocket, greens, etc. Leafy vegetables have the important additional advantage of containing a lot of antioxidant and anticancer substances that offer further protection to the body. Fruits contain fibers too, but the most useful ones, namely those that contain the most fibers, are small fruits, namely smaller than the orange. As I said in the factors that predispose to a higher risk of gallstones, a diet rich in fats and cholesterol increases the risk of gallstones. In this case, good fats, such as olive oil, must be included in your diet in normal amounts, namely not in excess. But you should try hard to reduce the consumption of fats and cholesterol that is contained in animal products, and particularly meat. The worst thing you could eat in this case is processed meats, such as sausages, ham and boiled turkey, and all types of cheese. These foods are the worst ones for people running an increased risk of gallstones, because they contain no fibers and they're really rich in cholesterol and fats. The fats you can consume during the day should almost exclusively come from olive oil and Omega-3. You can take Omega-3 from flax, which you can add to your breakfast or salads, but the most famous and reliable source is fish fat. Make sure that you eat small fatty fish at least once or twice a week such as sardine, anchovy, mackerel, chub mackerel, horse mackerel, etc. in order to guarantee high-quality animal protein in your diet, as well as the really beneficial Omega-3 that you need. Another thing that reduces the risk of gallstones is coffee. It seems that coffee contains some substances that help the gallbladder function better. Therefore, coffee is good both for the kidney and for the better function of the gallbladder. Let's go to some vitamins and trace elements that help the gallbladder function better, while their sufficiency reduces the risk of gallstones. First of all, calcium. Calcium seems to help the gallbladder function better. The most famous foods that are rich in calcium are dairy products. If you choose to eat dairy products for the better function of the gallbladder, you'd better choose low-fat ones. On the other hand, you can find many plant-based foods that are very rich in calcium and contain no animal fats, while, at the same time, they're very rich in fibers, which contribute to the proper function of the gallbladder even more. I've posted a video about the plant-based foods that are rich in calcium, such as green leafy vegetables, broccoli and orange, but I recommend watching the video in order to find out more. Moreover, vitamin C is very important for the proper function of the gallbladder, and you'd better include many foods that are rich in vitamin C in your diet, such as orange, pepper, kiwi, strawberry, tomato and broccoli. Besides calcium, magnesium, which is a compliment to calcium, is really important for the proper function of the gallbladder. Foods rich in magnesium are green leafy vegetables, green vegetables in general, and almost all plant-based foods to some extent. If you'd like to find out more about the foods containing magnesium, I suggest watching the very popular video that I posted in the past about it. Finally, folic acid, the vitamin that, as its name reveals, is abundant in green leafy vegetables, as well as in other vegetables, is really important for the proper function of the gallbladder. If all the above have confused you, I'll present a list of foods that you should seek out, if you want to protect yourselves from gallstones. These foods are the following: Peppers, especially green ones. Citrus fruits, such as lemons and oranges. Green leafy vegetables. Tomatoes. Sardines, anchovies, chub mackerels, horse mackerels, and all shallow-water fish. Yogurt, and I mean live yogurt with the milk skin on top, sour milk and kefir. Beans, lentils, chickpeas, fava beans, and all legumes. Dried nuts, tofu and other traditional soya products. Of course, no matter how much of these healthy foods you eat, you'll never manage to significantly reduce the risk of gallstones if you don't regulate your weight. As I said in the beginning, increased weight is one of the most important risk factors for the occurrence of gallstones, and even the best diet won't protect you from them if you're overweight. Namely, besides a healthy diet, you must make sure that your weight is normal. The diet I just described concerns people not suffering from gallstones that want to protect themselves from suffering from them, or people suffering from gallstones that want to reduce the risk of further gallstones. Obviously, this diet may not be suitable for someone suffering from pain in the gallbladder or someone that has removed the gallstones and is in post-operative recovery. In that case, the dietary instructions are different. If you thought this was interesting, please give us a thumbs up. 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