The Mediterranean Diet and Gallstones

By Ashley Jean May 31, 2023 21 mins read 86 Views

Mediterranean diet and reducing the risk of gallbladder inflammation

The Mediterranean diet is known for preventing heart disease and diabetes, but it may also prevent gallstones. In fact, a new study found that people who eat the diet are half as likely to need surgery for gallstones.

The key is the olive oil, which carries a range of health benefits. To learn more, check out the Make Every Day a Mediterranean Diet nonprofit's resources (including print and e-book formats).

Olive oil

A staple of the Mediterranean diet, olive oil may help reduce the risk of gallbladder inflammation. It contains a substance called oleocanthal, which inhibits activity of the enzyme cyclooxygenase, a key step in the synthesis of certain chemicals that contribute to inflammation.

The Lyon Heart Study found that people who closely followed the Mediterranean diet had a reduced likelihood of needing the surgical removal of their gallbladder, known as a cholecystectomy. A similar reduction in the need for the procedure was also seen in an RCT that compared a low fat diet to the Mediterranean diet plus nuts.

Nuts

More of an eating pattern than a calorie-restricted diet, the Mediterranean diet has been shown to reduce gallstones. The diet is rich in vegetables, fruits and legumes, as well as olive oil, fish and nuts.

Nuts, including peanuts (which aren't botanically nuts), are a staple in the Mediterranean diet and have been shown to reduce cholesterol levels and decrease gallbladder inflammation. A recent prospective study found that men who consumed nuts 2 to 3 times per week had a lower risk of developing gallstones than those who ate them fewer than once weekly.

In the same study, higher adherence to the Mediterranean diet was associated with a 35% reduction in symptomatic gallstone disease among male US health professionals.

Fruits

Adding plenty of fresh fruit to your diet is another way to lower gallstone risk. This includes berries, apples and citrus fruits.

Leafy greens are a staple in the Mediterranean diet and a great source of antioxidants, vitamins and minerals. Aim for six servings a week.

The fatty acids found in vegetable oil, nuts and fish help fend off more than just heart disease and diabetes. Men who eat more of these unsaturated fats have about a 20 percent lower risk of gallstones, according to a 14-year tracking study.

Vegetables

The vegetables in the Mediterranean diet are high in fiber, calcium, potassium, B vitamins and antioxidants. Studies suggest that consuming more plant-based foods may reduce the risk of gallstones, too.

The Mediterranean diet is one of the most well-studied healthy eating patterns. It’s known to improve surrogates of cardiovascular disease such as blood pressure, cholesterol and glucose and reduce primary cardiovascular events in observational and randomized controlled trials. In addition to olive oil, nuts and fish, the diet includes plant-based foods like legumes and whole grains, fruits and vegetables, and moderate alcohol consumption.

Lean meats

The Mediterranean diet (MD) is a dietary pattern including fish, unsaturated fats mainly from olive oil, fruits, vegetables, whole grains and legumes/nuts, moderate alcohol consumption, and regular physical activity. It has been shown to reduce the burden, or prevent the development of cardiovascular disease (CVD) through reductions in surrogate markers and primary CVD events in both observational studies and randomized controlled trials.

The MD is also associated with improved mental health, particularly depression and a greater sense of well-being. The MD can also be helpful in reducing the risk of gallbladder inflammation because it includes lean proteins, which are easier on the gallbladder than fatty meats.

Fish

The diet encourages a glass of wine with dinner and offers plenty of satiating fiber, thanks to whole grains like farro. It also includes healthy proteins, such as legumes (beans, peas, lentils), nuts, and fish. Copious observational and RCT data show improvement in surrogate markers of cardiovascular disease with this eating pattern.

The best part is that it’s a diet you can stick with for life. Adding a few Mediterranean meals at restaurants can be easy, as well -- just choose vegetable-forward options on the appetizer, side, and salad sections of the menu. And if your meal includes fish, go for the fatty kind packed with omega-3s.

Frequently Asked Questions

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet is adaptable to vegetarianism. For this diet, vegetarians can choose to eat a variety of plant-based proteins, such as fish and poultry. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

What is a Mediterranean breakfast?

A Mediterranean breakfast may include a mixture of protein, healthy fats, as well as carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes, feta cheese and honey is a great option for breakfast. Start your day off the Mediterranean by incorporating high-quality proteins such as wild-caught fish, grass-fed meat, organic eggs, and nuts. You can choose whole grains such as quinoa or oats as nutritious carbohydrates; you can limit sugar intake by choosing fresh fruits over sweetened yogurts and cereals; you can add healthy fats such as avocado, extra-virgin olive oil, coconut oil, and olives to your meal; and, for additional antioxidants, green tea.

What should I be eating in a Mediterranean day?

A Mediterranean diet is based on healthy fats, proteins, and plenty of fresh fruits, vegetables, and whole grains. Healthy Mediterranean eating habits should include seven to ten servings of vegetables per day, and two to four 3-ounce portions of lean protein like chicken or fish. You can also eat healthy fats, such as olive oil or nuts, in moderate amounts. You should aim to consume at least three servings each day of whole grains such as quinoa and barley or oats in order to maintain a healthy diet.

Additionally, limiting foods that may be unhealthy when eaten regularly is important, including all processed foods, added sugar, unhealthy fats, white bread, starches, sweetened drinks such as soda or juices, red meat, and processed meats containing saturated fat or nitrates, respectively. Dairy should also be consumed sparingly; those who choose to include dairy should use reduced-fat varieties when possible. Because of the potential for mercury contamination, fish should be limited to three meals per week.

Planning meals can ensure that you are getting the best from your Mediterranean diet. It is important to consider the nutritional benefits and how they will affect your heart health.

The Mediterranean diet offers a variety of delicious and nutritious food options that can make it enjoyable. Choose high-quality proteins such as wild-caught fish, grass-fed meat, and organic eggs to ensure the healthiest meals. Include heart-healthy fats in nuts, olives. avocados, extra Virgin Olive Oil, and Coconut oil. Whole grains like quinoa, barley and oats should be included in your meals. Finally, limit unhealthy fats, added sugar, processed foods, starches, red meat, and processed meats.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps lower the risk of developing it in people not yet diagnosed and regulates blood sugar levels for people with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

Is the Mediterranean diet too expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Local grocery stores and farmers' markets have many staple foods. It can be costly to buy organic products, higher-quality proteins, and special items such as extra Virgin Olive Oil. Plan your meals and budget accordingly. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

What is a Mediterranean diet's best fruit?

You will find fruits like oranges, grapes melons, melons, pears and dates in the Mediterranean Diet. For extra nutrition, add fresh fruits to your breakfast options like smoothie bowls and parfaits. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Also, fresh fruit can be added to salads and can satisfy sweet-taste cravings. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. To experience the flavors of this ancient diet, explore various local options considered staples in countries close to the Mediterranean Sea!

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats are whole grains that can provide a good source of dietary fiber and minerals such as iron and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal can also be used to make healthy breakfasts. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Statistics

Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

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How To

How does the Mediterranean diet support brain health and decrease cognitive decline?

Mediterranean diet is an eating pattern that emphasizes fruits, vegetables legumes, whole grains and nuts. However, it is low in red meat, added sugar, and high in fruits, veggies, whole grains, nuts and healthy fats. The Mediterranean diet has many health benefits, including better brain health. The Mediterranean Diet has been shown to reduce dementia risk and slow down age-related cognitive decline. It may also boost mood disorders and offer protective benefits against aging-related oxidative damage.

The Mediterranean diet supports brain health and helps to reduce cognitive decline. The most significant benefit comes from consuming large amounts of antioxidant-rich plant foods such as fruits and vegetables, which provide essential vitamins and minerals for healthy neurological functioning. Additionally, monounsaturated fat from sources like olive oil contributes to maintaining adequate omega-3 levels in the body--a critical component in optimal brain functioning. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. Engaging in moderately vigorous physical activity will increase serotonin levels, which can support mental well-being. These tips will increase your chances for good mental health and physical well-being into old age.