BILE HEALTH: how to support fat-digestion (with or without a gallbladder)
WHAT IS BILE?
Bile is necessary for fat digestion, nutrient absorption, microbiome balance, and toxin excretion.
This thick, greenish liquid is produced from cholesterol in the liver and stored in the gallbladder.
Bile is released when you eat fat, working like soap to break down the globules for easier digestion.
ROLES OF BILE
emulsifies fat for further digestion
aids absorption & secretion of vitamins A, D, E, K
controls microbe growth
regulates immune system
impacts intestinal permeability
provides antioxidant GSH to gut
binds & excretes toxins, hormones, and heavy metals
Imagine the consequences of NOT having adequate bile: bloating, gas, loose stools, fatty acid deficiency, nutrient deficiency or excess, dysbiosis, hormonal imbalances, and increased toxic burden.
WHAT SLOWS BILE FLOW?
Not only is bile essential for reaping the benefits of a nutrient-dense diet, nutrition is a powerful way to support a healthy liver, gallbladder, and bile flow.
A high-sugar, low-fat diet does not require much bile, which can slow the flow and contribute to gallstone formation.
WHAT SPEEDS BILE FLOW?
On the other hand, a high-saturated-fat diet can rev up bile flow, which then contributes to dysbiosis in the large intestine.
Instead of being resorbed or excreted, bacteria convert the excess bile into cancer-causing metabolites.
The best way to support balanced bile flow is to eat a diverse, whole-food diet full of healthy fats and colorful plant foods.
WHAT IF I DON’T HAVE MY GALLBLADDER?
Your liver may still be able to produce bile, but it will trickle into the gut rather than being released after a meal.
You may need additional dietary or supplemental support to help your body compensate.
SUPPORT HEALTHY BILE
TASTE BITTERS
gentian, dandelion, artichoke, or a tincture made from bitter herbs
ADD BILE SALTS
take isolated bile salts or ox bile supplement with fat-containing meals
BALANCE FAT
regular fat consumption is necessary to keep bile flowing, but too much saturated fat can feed dysbiosis
INCREASE FIBER-RICH FOODS
beets, okra, eggplant, asparagus, and carrots bind & pull bile from the system, supporting production
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References
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