How to Prevent Gallstones: 10 Evidence-Based Strategies

Ten evidence-based strategies to prevent gallstones: 1) Maintain healthy BMI (18.5-24.9). 2) Avoid rapid weight loss — aim for 0.5-1 kg/week maximum. 3) Eat high-fibre diet (25-35g daily from whole grains, legumes, fruits, vegetables). 4) Choose healthy fats in moderate amounts to stimulate gallbladder emptying. 5) Exercise at least 150 minutes per week. 6) Limit refined carbohydrates and sugar. 7) Drink coffee in moderation (2-3 cups/day reduces risk by 20-30%). 8) Stay well hydrated (8-10 glasses/day). 9) Review medication risk with your doctor (fibrates, OCP, HRT). 10) Get regular health check-ups with ultrasound if you have multiple risk factors.