A diet packed with nutrient-dense whole foods may help support gallbladder health, but a diet high in added sugars and saturated fats could increase your chances of developing gallstones and other gallbladder issues. Foods that are packed with fiber, vitamins, minerals and antioxidants may reduce your risk of developing gallstones or other gallbladder complications. “High-fiber foods such as fruits, veggies, whole grains and legumes can support a healthy gallbladder by aiding in digestion and the prevention of gallstone formation,” says Carly Hart, RD, LD, a Montana-based registered dietitian. Certain eating patterns–like the Mediterranean and DASH diets–can also support gallbladder health.
We spoke with registered dietitians to find out which foods to eat to support a healthy gallbladder, plus tips and recipes for incorporating them into your routine.
1. Leafy Greens
Leafy greens like spinach, kale and Swiss chard are packed with magnesium and fiber, which may help regulate bile production and reduce the risk of gallstones.
“Fiber supports gallbladder health by aiding in digestion and moving food through the colon,” says Hart. “Fiber may also lower your LDL cholesterol and flush excess bile from the body, both of which are protective against the risk of gallstone formation,” she adds.
While salads are a great way to consume more leafy greens, there are plenty of other ways to enjoy them. Check out these 18 Leafy Green-Packed Recipes That Aren't Salads. You can also blend greens into smoothies, like our Really Green Smoothie, which combines gallbladder-friendly foods kale and avocado.
2. Avocados
Avocados are rich in healthy monounsaturated fats, which support bile production without overwhelming digestion. In addition to their healthy fat content, avocados are also rich in fiber, potassium and antioxidants that reduce inflammation in the body.
3. Lentils
Lentils are a high-fiber, plant-based protein that can help support healthy digestion, bile flow and overall gallbladder function. They are easy to digest, making them a great alternative to high-fat animal proteins, which may contribute to gallstone formation in some people
One cup of cooked lentils provides about 15 grams of fiber, “which helps regulate digestion, prevent constipation, and support healthy bile production—a key factor in reducing the risk of gallstones,”
4. Apples
Apples contain pectin, a type of soluble fiber that helps bind excess cholesterol in the digestive tract. “Since cholesterol buildup in bile can contribute to gallstone formation, eating fiber-rich foods like apples may help reduce this risk,” says Hart. Apples are also rich in polyphenols and vitamin C, which help reduce oxidative stress and inflammation that can impact gallbladder and liver health.
5. Beets
Beets are a nutrient-packed root vegetable that may support your gallbladder, liver and overall digestive health. Their fiber, betaine and antioxidants make them a powerful food for supporting bile production, reducing inflammation and promoting healthy digestion.
Source: Eating well Magazine