Although small in size, gallstones can cause big discomfort. What can you do to keep your gall bladder healthy? According to research or other evidence, the following self-care steps may be helpful.
- Eat wheat bran
Decrease cholesterol build-up by eating more wheat bran-containing foods, or by taking 2 tablespoons (30 ml) a day of unprocessed wheat bran with plenty of liquid
- Stay slim and trim
Lower your gallstone risk by keeping an eye on calories and cholesterol, and maintaining a healthy weight as you age
- Get fit for life
Start and continue a regular exercise program to reduce gallstone risk
- Go vegetarian
Choose a low-fat diet rich in vegetables, beans, and other vegetarian foods
- Uncover food allergies
Work with a knowledgeable professional to see whether food allergies are triggering your gallbladder attacks
About This Condition
Gallstones are hardened formations, composed primarily of cholesterol, that develop in the gallbladder.
Gallstones are commonly associated with bile that contains excessive cholesterol, a deficiency of other substances in bile (bile acids and lecithin), or a combination of these factors.
Gallstone attacks cause extreme pain in the upper-right quarter of the abdomen, often extending to the back. This pain can be accompanied by nausea and vomiting.
Healthy Lifestyle Tips
People with gallstones may consume too many calories1 and are often overweight. 2, 3 Obese women have seven times the risk of forming gallstones compared with women who are not overweight.4 Even slightly overweight women have significantly higher risks.5 Losing weight is likely to help,6 but rapid weight loss might increase the risk of stone formation.7 Any weight-loss program to prevent or treat gallstones should be reviewed by a doctor. Weight-loss plans generally entail reducing dietary fat, a change that itself correlates with protection against gallstone formation and attacks. 8, 9
In women, recreational exercise significantly reduces the risk of requiring gallbladder surgery due to gallstones. In a study of over 60,000 women, an average of two to three hours per week of recreational exercise (such as cycling, jogging, and swimming) reduced the risk of gallbladder surgery by about 20%.10
Use of birth control pills significantly increases a woman’s risk of developing gallstones. 11, 12
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
Recommendation Why Eat whole bran Decrease cholesterol build-up in the bile by eating more wheat bran–containing foods, such as some cereals. Drink plenty of water when you eat bran.
Constipation has been linked to the risk of forming gallstones. When constipation is successfully resolved, it has reduced the risk of gallstone formation. Wheat bran, commonly used to relieve constipation when combined with fluid, has been reported to reduce the relative amount of cholesterol in bile of a small group of people whose bile contained excessive cholesterol (a risk factor for gallstone formation). The same effect has been reported in people who already have gallstones. Doctors sometimes recommend two tablespoons per day of unprocessed Miller’s bran; an alternative is to consume commercial cereal products that contain wheat bran. Bran should always be accompanied by plenty of fluid. Adding more bran may cause gastrointestinal symptoms in some people. If this occurs, consult a doctor.
Enjoy coffee Coffee increases bile flow and therefore might reduce the risk of gallstones. Caffeine appears to be the protective ingredient, as decaffeinated coffee has not been linked with any protection.
Coffee increases bile flow and therefore might reduce the risk of gallstones. In a large study of men, those drinking two to three cups of regular coffee per day had a 40% lower risk of gallstones compared with men who did not drink coffee. In the same report, men drinking at least four cups per day had a 45% reduced risk. Caffeine appears to be the protective ingredient, as decaffeinated coffee consumption was not linked with any protection. People at risk for gallstones who wish to consider increasing coffee drinking to reduce risks should talk with a doctor beforehand. Caffeinated beverages can aggravate symptoms of insomnia, peptic ulcer, panic attacks, and a variety of other conditions.
Go vegetarian Choose a low-fat vegetarian diet rich in vegetables and beans.
Most studies report that vegetarians are at low risk for gallstones. In some trials, vegetarians had only half the gallstone risk compared with meat eaters. Vegetarians often eat fewer calories and less cholesterol. They also tend to weigh less than meat eaters. All of these differences may reduce gallstone incidence. The specific factors in a vegetarian diet that account for a low risk of gallstone formation remain somewhat unclear and may only be present in certain vegetarian diets and not others. For example, some studies have found that vegetarians eating a high vegetable fat diet had elevated rather than reduced risks of gallstone formation.
Cut the cholesterol Some studies link cholesterol to the risk of gallstones. Eating more vegetables and fiber while avoiding eggs may reduce your risk.Cholesterol is the primary ingredient in most gallstones. Some, but not all, research links dietary cholesterol to the risk of gallstones. Some doctors suggest avoiding eggs, either because of their high cholesterol content or because eggs may be allergenic. (See the discussion about gallstones and allergies below.) A recent study of residents of southern Italy found that a diet rich in sugars and animal fats and poor in vegetable fats and fibers was a significant risk factor for gallstone formation. Uncover food allergies Work with a knowledgeable professional to see whether food allergies are triggering your gallbladder attacks. Eggs, pork, and onions are common culprits.
Gallbladder attacks (though not the stones themselves) have been reported to result from food allergies. The one study to examine this relationship found that all of the participants with gallbladder problems showed relief from gallbladder pain when allergy-provoking foods were identified and eliminated from the diet. Eggs, pork, and onions were reported to be the most common triggers. Pain returned when the problem foods were reintroduced into the diet. Doctors can help diagnose food allergies.
What Are "Star" Ratings?
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 StarsReliable and relatively consistent scientific data showing a substantial health benefit.
2 StarsContradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 StarFor an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Supplement Why 1 StarBetaine HydrochlorideRefer to label instructions People with gallstones may have insufficient stomach acid and may benefit from supplementing with betaine HCI.
According to one older report, people with gallstones were likely to have insufficient stomach acid. Some doctors assess adequacy of stomach acid in people with gallstones and, if appropriate, recommend supplementation with betaine HCl. Nonetheless, no research has yet explored whether such supplementation reduces symptoms of gallstones.
1 StarLecithin (Phosphatidyl Choline)Refer to label instructions Phosphatidylcholine (PC)—a purified extract from lecithin—is a component of bile that helps protect against gallstones. Supplementing with it may help dissolve gallstones
Phosphatidylcholine (PC)—a purified extract from lecithin—is one of the components of bile that helps protect against gallstone formation. Some preliminary studies suggest that 300–2,000 mg per day of PC may help dissolve gallstones. Some doctors suggest PC supplements as part of gallstone treatment, though the supporting research is weak.
1 StarMilk ThistleRefer to label instructions Milk thistle extracts in capsules or tablets may be beneficial in preventing gallstones.
Milk thistle extracts in capsules or tablets may be beneficial in preventing gallstones. In one study, silymarin (the active component of milk thistle) reduced cholesterol levels in bile, which is one important way to reduce gallstone formation. People in the study took 420 mg of silymarin per day.
1 StarPeppermintRefer to label instructions In one study, a mixture of essential oils successfully dissolved gallstones. The most effective herb in that mixture is available only by prescription, but peppermint oil is similar to it.
According to preliminary research, a mixture of essential oils dissolved some gallstones when taken for several months. The greatest benefits occurred when the oils were combined with chenodeoxycholic acid, which is available by prescription. However, only about 10% of people with gallstones have shown significant dissolution as a result of taking essential oils. Peppermint oil is the closest available product to that used in the research described above. Use of peppermint or any other essential oil to dissolve gallstones should only be attempted with the close supervision of a doctor.
1 StarVitamin CRefer to label instructions Vitamin C is needed for the body to convert cholesterol to bile acids and may help reduce symptoms of gallstones.
Vitamin C is needed to convert cholesterol to bile acids. In theory, such a conversion should reduce gallstone risks. Women who have higher blood levels of vitamin C have a reduced risk of gallstones. Although this does not prove that vitamin C supplements can prevent or treat gallstones, some researchers believe this is plausible. One study reported that people who drink alcohol and take vitamin C supplements have only half the risk of gallstones compared with other drinkers, though the apparent protective effect of vitamin C did not appear in non-drinkers. In another trial, supplementation with vitamin C (500 mg taken four times per day for two weeks before gallbladder surgery) led to improvement in one parameter of gallstone risk (“nucleation time”), though there was no change in the relative level of cholesterol found in bile. While many doctors recommend vitamin C supplementation to people with a history of gallstones, supportive evidence remains preliminary.
1. Sarles H, Gerolami A, Cros RC. Diet and cholesterol gallstones. Digestion 1978;17:121-7.
2. Kern F Jr. Epidemiology and natural history of gallstones. Semin Liver Dis 1983;3:87-96.
3. Misciagna G, Centonze S, Leoci C, et al. Diet, physical activity, and gallstones--a population-based, case-control study in southern Italy. Am J Clin Nutr 1999;69:120-6.
4. Stampfer MJ, Maclure KM, Colditz GA, et al. Risk of symptomatic gallstones in women with severe obesity. Am J Clin Nutr 1992;55:652-8.
5. Maclure KM, Hayes KC, Colditz GA, et al. Weight, diet, and the risk of symptomatic gallstones in middle-aged women. N Engl J Med 1989;321:563-9.
6. Thornton JR. Gallstone disappearance associated with weight loss. Lancet 1979;ii:478 [letter].
7. Everhart JE. Contributions of obesity and weight loss to gallstone disease. Ann Intern Med 1993;119:1029-35.
8. Scragg RKR. Diet, alcohol, and relative weight in gall stone disease: a case-control study. BMJ 1984;288:1113-9.
9. Morrison LM. The effects of a low fat diet on the incidence of gallbladder disease. Am J Gastroenterol 1956;25:158-63.
10. Leitzmann MF, Rimm EB, Willett WC, et al. Recreational physical activity and the risk of cholecystectomy in women. N Engl J Med 1999;341:777-84.
11. Thijs C, Leffers P, Knipschild P. Oral contraceptive use and the occurrence of gallstone disease—a case-control study. Prev Med 1993;22:122-31.
12. Grodstein F, Colditz GA, Hunter DJ, et al. A prospective study of symptomatic gallstones in women: relation with oral contraceptives and other risk factors. Obstet Gynecol 1994;84:207-14.
Last Review: 06-08-2015
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2022.