Beneath the liver lies a small, pear-shaped organ called the gallbladder. Its main role is to store and concentrate bile, a digestive fluid produced by the liver. (Image: canva)
Under the liver sits a little organ shaped like a pear known as the gallbladder. It primarily serves the function of storing and concentrating the bile juice, which is synthesised by the liver. This digestive fluid is an important component for the digestion and assimilation of fats in the small bowel. Following a meal, the gallbladder sends bile via the bile ducts into the small bowel. The reason behind this is the hormonal release of cholecystokinin, which is released into the blood circulation upon entry of the fatty food into the small intestinal tract.
The purpose of bile is to break the food into small components below the surface tension of the food so that the digestive enzymes can digest the food quickly. In this way, the nutrients and vitamins that depend on fats such as A, D, E, and K can be absorbed. Since the gallbladder also can concentrate on the bile salts it possesses, it follows that there is enough supply of these for use during digestion. The supply of concentrated bile salts has as such linked the role of the gall bladder with that of the digestive processes of the body. It is therefore crucial for the proper operations of the gallbladder to be integrated to secure healthy levels of digestion and nutrition.
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Here are 7 pillars that you need to respect if you want to keep your gall bladder healthy:
Add a touch of fruits, vegetables, whole grains, dairy, and lean meats to the menu. High-fibre food appears to be beneficial in the digestive system and in preventing gallstone frequencies. This is because foods and bile are propelled through the digestive tract with the help of fibre. High-fibre foods include beans, lentils, berries, and grains such as oats and brown rice. As noted by Chandigarh-based dietitian Dr Sheetal Kumar, lean meats such as chicken, turkey, fish, and soy proteins like tofu and legumes are all good.
- Strive for weight control
One very important risk factor for gallstones is obesity. Particularly, excessive weight around the stomach region is known to increase the chances of gallstones as it causes the deposition of cholesterol in the bile. It is advisable to always fend off excess body fat through healthy eating and physical activities.
Also see | Diet tips for weight loss: 8 healthy detox drinks to boost digestion, promote fat burning
- Steer clear of gradual weight loss practices
Losing weight too fast increases the chances of gallstones. If there is a significant weight loss, the level of cholesterol in the bile is also increased because the liver will also dump some cholesterol in it. If you are looking to lose weight, however, strive to achieve this in a consistent and measured fashion of 1 to 2 pounds on a weekly basis. Simple dietary changes and physical exercise can support this.
- Limit your fats to healthy fats only
Though total fat consumption must remain low, healthy fats must be encouraged in one’s dietary lifestyle. Healthy fats incorporated from dietary sources such as fish, nuts, seeds, avocado, and olive oil can, according to Kumar, cut the chances of developing gallstones. Also, eliminate trans fats or saturated fats in excess because they also contribute to the formation of gallstones.
Taking an adequate amount of water helps stimulate digestion and also dilutes the bile in the gallbladder, thereby preventing excess concentration that leads to the formation of gallstones. Also,
hydration is beneficial because it promotes the functions of the digestive system, for instance, in the movement of bile. Aim to drink at least 8 glasses of water in a day or more, depending on the levels of activity or rate of heat in the environment.
- Cut down on refined sugars and carbohydrates
Excessive intake of refined sugars and carbohydrates is another contributing factor in the development of gallstones. These refined sugars are in the form of sweet flavours, pastries, and soft drinks, which promote insulin, which in turn
encourages the secretion of cholesterol in the bile. Dr Kumar recommends eating whole brown basmati rice, whole wheat bread, and oats—unrefined natural sugars found in fruits as opposed to refined sugar.
- Refrain from missing any meals
The gallbladder is also facilitated in its function by regular eating patterns. Omitting meals can contribute to the excessive accumulation of bile and pose a higher risk of gallstones. In other words, when someone refrains from eating, they run a risk because bile remains in the gall bladder for an extended period and crystalizes into stones.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
