Gallstones

Tips to reduce the risk of gallstones

• Eat high fiber foods, such as vegetables, fruit, and whole grains. Also try lower-fat plant¬based protein options, such as beans, carrots & lentils.

• Have low-fat milk products every day such as skimmed milk, low-fat yogurt & cheese

• Include 2-3 servings of meat alternatives each day. Choose leaner meats. Avoid red meat, remove the skin from chicken before cooking it.

• Have unsalted nuts 4-5 times each week, studies show that 140 gm of nuts per week helps reduce the risk of gallstones.

• Limit the fat used in cooking. Choose healthy fats like olive and soybean oils. Instead of frying your food bake, boil, roast, or steam it.

• Eat less sugar limit sweets, desserts, cake, and cookies

• Maintain a healthy weight by reducing the number of calories you eat and increasing physical activity.

• If you drink beverages like caffeine, do so in moderation — not more than 2 cups of tea /coffee each day.

• Drink alcohol in moderation – not more than one drink a day.

• Do not skip meals eat at regular times each day. skipping meals or fasting can increase the risk of gallstones.