Gallstones may not always be preventable, especially when genetics play a role, but many lifestyle-related risk factors can be managed to reduce your chances of developing them. If you’ve had gallstones before or simply want to lower your risk, here are some practical, evidence-based steps you can take.
Eat a Balanced, Fibre-Rich Diet
A diet high in fibre and healthy fats — and low in refined carbohydrates and unhealthy fats — can help keep your gallbladder functioning properly. Whole grains, fruits, vegetables, legumes, and healthy oils like olive oil are ideal choices. In contrast, diets high in saturated fat and cholesterol (like those found in processed meats or fried foods) can increase your risk of stone formation.
In South Africa, as in many parts of the world, the shift towards highly processed foods and fast food has contributed to rising gallstone rates. Making intentional food choices is a key part of prevention.
Maintain a Healthy Weight — But Avoid Rapid Weight Loss
Obesity is a major risk factor for gallstones, particularly among women. That said, losing weight too quickly — more than 1.5 kg per week — can actually increase your risk. It’s best to aim for steady, gradual weight loss through a sustainable eating and exercise plan.
Keep Active
Regular physical activity improves digestion and helps regulate cholesterol levels, both of which support gallbladder health. Even walking for 30 minutes a day can make a difference.
Manage Health Conditions
Certain conditions like diabetes and high cholesterol may increase your risk of developing gallstones. If you have any underlying health issues, keeping them under control with medication or lifestyle changes can also help protect your gallbladder.
Know Your Risk
If you have a family history of gallstones, are over 40, female, or have had multiple pregnancies, your risk may be higher. In these cases, speaking with your healthcare provider about early screenings or lifestyle adjustments may be beneficial.
👉 Next: Gallstones FAQ
Reviewed April 2025. Always consult a professional for individual guidance.
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