The gallbladder is a small, pear-shaped organ located under your liver. Its main function is to store bile, a yellowish-brown fluid produced by your liver that helps you digest foods, particularly fats. When you eat, the gallbladder releases the bile through a tube called the common bile duct into your small intestine, where it breaks down the fats in your food. Certain foods can help keep your gallbladder healthy and functioning properly.
Healthy foods for your Gallbladder
Here are some food recommendations to keep your gallbladder healthy:
Apples are high in pectin, a type of soluble fiber that aids in digestion and has been shown to protect against gallstones. Pectin binds with cholesterol in the bile and prevents it from hardening into stones.
Avocados are food that’s good for your gallbladder. This fruit is packed with healthy fats and nutrients like potassium and vitamin E that can help improve the function of your gallbladder.
3. Whole grains
Whole grains like whole wheat bread, brown rice, and oatmeal are high in fiber and help reduce cholesterol levels. They also promote regularity and help keep things moving through your digestive system, which reduces your risk of developing gallstones.
4. Citrus fruits
Citrus fruits like lemons, limes, and oranges are rich in vitamin C, an antioxidant that helps promote a healthy digestive system by reducing inflammation and protecting the lining of the gut. Vitamin C also helps the liver produce more bile, which can help prevent gallstones from forming.
5. Lean protein
Lean protein provides the amino acids needed for proper gallbladder function. Include lean protein at every meal to ensure you’re getting enough. Good sources of lean protein include egg, chicken, beans, fish, beef, tofu, and legumes.
6. Cruciferous vegetables
Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and kale are excellent sources of fiber and antioxidants like vitamins A and C. These nutrients help support gut health and keep gallstones at bay.
Garlic is rich in allicin, a sulfur compound with antioxidant and antimicrobial properties that have been shown to promote gut health. Allicin can also help break down fats in the bile, making them less likely to form stones.
Nuts such as almonds and walnuts are rich in healthy fats as well as fiber. Eat a handful of nuts every day to keep your gallbladder functioning smoothly.
9. Fatty fish
Fatty fish like salmon, mackerel, herring, and sardines are all excellent choices for people with gallbladder problems. These fish are high in omega-3 fatty acids, which can reduce inflammation throughout your body.
10. Low-fat dairy products
Dairy products are a good source of calcium, which is necessary for proper gallbladder function. However, it’s important to choose low-fat or fat-free varieties to avoid excess saturated fat, which can increase your risk of gallstones. Fat-free milk, yogurt, and cheese are all good choices.
11. Olive oil
Olive oil is rich in monounsaturated fats, which can help reduce cholesterol levels and protect against gallstones. It also has anti-inflammatory properties that may help protect against inflammation of the gallbladder (cholecystitis).
Coffee has been shown to increase the production of bile. This can help prevent gallstones from forming by keeping bile flowing freely through the digestive system.
13. Probiotic-rich foods
Probiotics are live bacteria that promote gut health and immunity. Consuming probiotic-rich foods can help reduce the risk of gallstones and other digestive disorders. Some probiotic-rich foods include yogurt, sauerkraut, kimchi, and miso soup.
14. Vitamin C-rich foods
Eating foods rich in vitamin C may help reduce your risk of developing gallstones. Good sources of vitamin C include oranges, grapefruits, strawberries, bell peppers, broccoli, and tomatoes. Aim for 75–90 milligrams of vitamin C per day.
Bananas are a good source of dietary fiber, which can help helps your bile work at an optimal level. They also contain vitamins C and B6 and magnesium, all of which support bile production smoothly. Eat one or two bananas per day to keep your gallbladder functioning properly.
Tips to keep your gallbladder healthy
Here are five tips for keeping your gallbladder in tip-top shape.
1. Drink more water
Water keeps bile from building up. Aim to drink eight to ten glasses of water a day to keep your gallbladder healthy.
2. Maintain a healthy weight
Being overweight or obese increases your risk of developing gallstones. Losing weight slowly (no more than 2 pounds per week) can help reduce your risk of developing gallstones or other problems with the gallbladder.
3. Avoid crash diets and fad diets
Crash diets and fad diets can lead to quick weight loss, which can increase your risk of developing gallstones. If you are trying to lose weight, do it slowly and sensibly with a calorie-controlled diet and regular exercise regimen.
4. Get enough exercise
Exercise helps reduce the level of cholesterol in the blood, which can help prevent gallstone formation. Aim for 30 minutes or more of moderate exercise on most days of the week.
5. Limit alcoholic beverages
Heavy alcohol consumption can damage the liver and lead to inflammation of the gallbladder (cholecystitis). Drinking alcohol in moderation is okay, but don’t overdo it.
5. Quit smoking
Smoking decreases the production of bile and increases your risk of developing gallstones. Quitting smoking has many other health benefits as well, so it’s a good idea to quit if you smoke.
Talk to your doctor
If you are at risk for developing gallstones or other problems, your doctor may recommend lifestyle changes or medication to help prevent them.
LEARN MORE: 8 Signs That Your Gallbladder is Failing