How is your gallbladder functioning?
The many important functions of bile include
Emulsifies fats and facilitates absorption
Helps eliminate toxins, hormones, bilirubin, and cholesterol from the body
Protects against intestinal infections by excreting IgA and stimulating the innate immune system in the intestine
Delivers Vitamin D from the liver to the intestine, as well as B12, folate and B6
Regulates triglycerides, glucose and energy metabolism
Warning signs your body communicates that indicate you may have gallbladder problems include
Difficulty digesting fatty meals/foods or feeling nauseated after these meals
Light/tan stool that smells bad
Less than 1 bowel movement per day
A bitter or sour taste in mouth after eating
Nausea and vomiting
Diarrhoea
Itchy skin
Gas and bloating, reflux
Lack of appetite
Dry skin/hair
Feeling of fullness with deferred pain to head, stomach and right shoulder blade
Dark urine
High cholesterol and/or triglycerides
What you can do to support a healthy gallbladder and bile flow?
Take high quality omega 3 fats daily as this decreases the cholesterol supersaturation
Take ginger and artichoke extracts to promotes gallbladder contraction, and motility
Have 2g Vitamin C daily in divided doses as it is required for the conversion of cholesterol into bile salts
Eat 30-40g of fibre per day (lots!) and make sure your bowels are regular
Avoid sugar, refined carbs, fried foods, trans fats, processed vegetable oils
Eat healthy fats like avocado, olive oil, nuts, seeds, and bile-stimulating radishes, turnip greens, artichokes, beets and dandelion
Exercise for at least 30min 5x a week
Gut health is one of the areas I'm passionate about.