A couple of months ago, while walking back to the house after feeding my hens, I was floored to the ground by a severe pain in my right side. The pain hit me so hard I thought I wouldn’t make it back the 20 or so feet.

During my term nursing I worked a stint in A&E, and even though it now normally takes me a little time to link symptoms to conditions, I never forgot the symptoms and the risk factors associated with gallstones. Gallstones give an excruciating pain to the right upper quadrant of the abdomen, which was what I was experiencing, and the risk factors, well, they’re rather easy to remember. The four Fs: female, 40, fat and fair.

I’m a few years off 40, but close enough to be categorised as at risk. I wouldn’t really consider myself fat. I could certainly do with losing a few pounds, but then again, those ladies I remembered from A&E were never really that fat either. And yes, I’m female with fair hair.

As I knelt buckled over on the grass, I recalled how I had a niggling discomfort on my right side for some time, with sporadic bouts of nausea, which were more apparent after a heavy meal. Immediately, I diagnosed myself with gallstones and was mentally packing my bags for an overnight in the local hospital. Once the pain eased, and it did, I called my doctor, who advised me to pop along for a scan at my earliest convenience.

In the end, it turned out not to be gallstones, but a nasty pocket of acid doing a little bit of harm in my intestine, which coincidently harboured very similar side effects to a gallstone. However, my brushed encounter with my hasty gallstone diagnosis frightened me into evaluating those four risk factors. I can’t avoid hitting 40, being female or the colour of my hair, but I can do something about the “fat”, or extra few pounds part. I would consider my diet to be healthy, but on inspection there are always a few changes for the better needed.

Gallstones are much more likely to develop when there is an excess of fat in the diet, yet a certain amount of fat is still considered vital for a healthy body. Replacing fats from processed and fried foods with essential fatty acids or Omega 3s found in oily fish, such as salmon, kippers, trout or sardines, is best advised. These essential fatty acids are beneficial to anyone with niggling gallbladder issues. Fruit and vegetables with a good fibre content, such as leafy greens, sweet potatoes, bananas and apples are also recommended, as are wholegrains, beans and legumes.

We hear it so many times, and it’s true where problems with the gallbladder are concerned, that a balanced diet with a good intake of water is key to overall good health. Diet and exercise go hand in hand in maintaining a healthy weight, so to avoid any episodes of excruciating pain in the near future, that’s a regime I’m hoping to stick with.

Chilli & Coriander Salmon with Noodles

This salmon and noodle dish is not only nutritious and low in fat, it also only takes minutes to prepare, making it a great midweek dinner.

2 fresh salmon fillets

Juice of 1 lemon

1 tbsp of soy sauce

1 tsp of honey

½ a red chilli, finely chopped

Handful of fresh coriander, roughly chopped

Sea salt and freshly ground pepper

200g of egg noodles

100g of peas

Another handful of fresh coriander, roughly chopped

1 tbsp of sesame seeds, plus extra for garnishing

1 Preheat the oven to 200°C, fan 180°C, gas mark five. Line the base of a baking tray with some tinfoil. Place the salmon fillets, skin side down, on the tray.

2 Add the lemon juice, soy sauce, honey, chilli and coriander to a bowl. Stir to combine and season with a little sea salt and freshly ground pepper. Pour about half of this mixture over the salmon pieces. Keep the remaining sauce to one side.

3 Place the salmon into the preheated oven for 15-20 minutes.

4 Add the peas to a small saucepan. Cover with boiling water and simmer for three minutes, then drain.

5 Add the noodles to a medium-sized saucepan. Add boiling water, bring back to the boil and simmer for four minutes. Drain into a colander and return the noodles to the saucepan. Immediately add the remaining sauce, peas, roughly chopped coriander and the sesame seeds. Toss to combine.

6 Divide the noodles between two bowls and top each with a fillet of salmon. Serve and enjoy.

Carrot & Apple Salad

When keeping the gallbladder in check, carrots and apples are simple additions to include in the diet. Apple cider vinegar has been used for centuries for its healing properties, but it also happens to have a really delicious taste, making it a superb choice of dressing for any salad. The chia seeds add an extra crunch, while giving a little Omega 3 boost. This salad works as a wonderful accompaniment to any cold meat or fish, but it’s flavoursome enough to hold its own with some homemade brown bread.

3 tbsp of apple cider vinegar

1 tbsp of honey

1 tsp of olive oil

Sea salt and freshly ground pepper

2 carrots

2 apples

½ a red onion

1 gem lettuce

1 tbsp of chia seeds

1 Place the vinegar, honey and olive oil in a large bowl. Add a little sea salt and a few grinds of black pepper. Whisk to combine.

2 Using a potato peeler, grate the carrots into strips. Core the apples and dice evenly. Finely slice the red onion.

3 Add the carrot, apple and onion to the bowl with the dressing. Toss to combine. Cover with cling film and place in the fridge for about an hour to marinate.

4 Separate the leaves from the gem lettuce. Place on a serving plate or into a serving bowl. Top with the carrot and apple salad mixture. Sprinkle over the chia seeds and serve. CL