If you're trying to lose weight, don't do any crash dieting. Aim to eat healthy, well-balanced meals that include plenty of fresh fruits and vegetables, complex carbohydrates (like whole wheat bread, pasta, and rice), and protein. Your weight loss goal should be to lose one to two pounds per week and not any more than that. Losing weight slowly but steadily can lower the risk of gallstones. Butter, meat and cheese may contribute to a diet that increases cholesterol and causes gallstones. Elevated fat and cholesterol contribute to cholesterol gallstones, yellow gallstones that are the most common type seen clinically.  Instead, choose monosaturated fats. These fats increase your level of “good cholesterol,” which can  reduce your risk of developing gallstones. Choose olive and canola oils over saturated animal fats like butter and lard. Omega-3 fatty acids, found in canola, flaxseed, and fish oil, may also help lower the risk of gallstones.  Nuts are also healthy fats, and some research suggests that you may be able to reduce your risk of developing gallstones by eating peanuts and tree nuts, like walnuts and almonds. Fiber intake can lower risk of gallstones. High fiber foods include legumes, nuts and seeds, fruits and vegetables, and whole grains. You should not have a difficult time getting enough fiber through diet alone.    However, you can also consider taking fiber supplements, like flaxmeal. For a quick fix, combine one heaping teaspoon of flaxmeal in a glass of apple juice (eight ounces). Sugar, pasta and bread may contribute to gallstones. Eat whole grains, fruits and vegetables to lower your risk of gallstones and gallbladder removal. Some research has suggested an association between high carbohydrate intake and increased incidence of gallstones. This is because carbohydrates are converted to sugar in the body. Some research suggests that drinking coffee daily and drinking alcohol in moderation (one to two drinks a day) can result in a reduced risk for gallstones.  The caffeine found in coffee stimulates gallbladder contractions and lowers cholesterol in bile. However, other caffeinated beverages, like tea and soda, do not appear to have the same effect, according to the research.  Studies have found that drinking even one ounce of alcohol a day can reduce the risk of gallstones in some people by 20%.
اخسر الوزن ببطء. قلّل استهلاكك من الدهون الحيوانية. تناول 20-35 جم من الألياف يوميًا. اختر الكربوهيدرات بعناية. ابتعد عن شرب المشروبات الكحولية والقهوة.