The typical Western diet — one that’s low in fiber and high in refined sugars and fat — has been linked to the prevalence of gallstones.
“More specifically, low fiber intake can increase the production of bile acids in the body, which can lead to gallstone formation. Similarly, eating too much fat, particularly saturated and trans fats, may also predispose people to gallstones,” says DaVee.
You can find saturated fats in foods like beef, butter, and pork.
Trans fats are often present in high quantities in foods like margarine and processed foods such as cakes, cookies, and frozen pizzas.
On the other hand, a high-fiber diet, alongside healthier fats — including monounsaturated and polyunsaturated fats — can help prevent gallstones. Good food sources of fiber include fruits, vegetables, beans, and whole grains, such as brown rice and oats.
You can find healthy fats in fish such as salmon or mackerel, as well as nuts and olive oil, both of which have been shown to protect against gallstones.
“Some researchers think that eating a plant-predominant or plant-based diet reduces your risk of gallstones,” says DaVee. “Those diets tend to be lower in saturated fats than the standard American Diet … of which, a significant portion is processed foods and animal products. We also lack enough fruits and vegetables, which provide fiber and lots of vitamins and minerals.”
Proper portion sizes at each meal can also help you maintain a moderate body weight — which is important, since overweight and obesity are among the main causes of gallstones.