How to effectively prevent gallstones?

Effective prevention of gallstones requires dietary adjustments, maintaining a healthy weight and good living habits, which can reduce the risk of stone formation and reduce the incidence of gallbladder disease.

Diet is a core factor in preventing gallstones. Give priority to foods rich in dietary fiber, such as whole grains, vegetables and fruits, which help promote bile flow and reduce cholesterol accumulation. Avoid the intake of high-fat, high-cholesterol foods, such as fried foods, fatty meats and cream, which can easily lead to excessive cholesterol and promote stone formation. Increasing the intake of unsaturated fatty acids, such as olive oil, nuts and deep-sea fish, can balance cholesterol levels. Maintain a regular diet and avoid long-term fasting or skipping breakfast, because the fasting state increases the chance of bile concentration. It is also important to drink enough water. Maintaining a daily water intake of 1.5-2 liters can dilute bile and reduce the possibility of stone formation.

Weight control is also key. Obesity is one of the high-risk factors for gallstones, especially rapid weight loss may lead to cholesterol metabolism disorders, which in turn increases the risk of stone formation. Choose a healthy way to lose weight, such as losing 0.5-1 kg per week, through a balanced diet and regular exercise, and avoid extreme dieting. Physical activity can promote metabolism and bile excretion, and has a significant effect on preventing gallstones. For example, you can do 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling or swimming.

Prevention of gallstones starts with a healthy lifestyle. If you have recurrent right upper abdominal pain or other discomfort, seek medical attention immediately. Especially for high-risk groups such as obese people, women over 40 years old, and people with a family history of gallstones, regular abdominal ultrasound examinations should be performed to detect problems early and adjust health management plans. The key to prevention is long-term persistence and avoiding bad eating habits and lifestyles.