8 Powerful Ways To INCREASE BILE Flow for better digestion
Bile is yellow-green fluid that is made by your liver, which is
stored and concentrated in your gallbladder.
When you eat a meal, your gallbladder squeezes out the bile into your small intestine to help
you digest your food, especially fats. (but also protein)
Bloating Unfortunately many people have a problem where the
bile becomes thicker and it doesn’t flow properly, causing bloating after eating fatty foods.
Pressure Under Right Ribcage This bile sludge can cause pressure to build
up in your gallbladder, giving you a feeling of pressure under your right ribcage after you eat.
Right Shoulder Pain When bile stops flowing
properly through your bile ducts, the pressure can irritate your phrenic nerve,
causing pain and tightness in the muscles of your right shoulder area.
Constipation Bile is also important for lubricating
your colon, so without enough bile flowing you may get frequent bouts of constipation.
Pale Stool Your stool may
be pale in colour, or it may difficult to flush,
because the undigested fats make your stool stickier or they may float in the toilet.
Gallstones And eventually
bile sludge starts to crystallise into cholesterol gallstones in your gallbladder.
Fortunately there are some simple and natural ways to improve the quality
of your bile, and boost its flow from your liver and gallbladder.
And that’s exactly what we will talk about in today's video.
Just a quick reminder this video is for educational purposes only,
so do speak to your doctor if you have any medical concerns.
1. Consume Bile Acids If you wish you can take a
supplement which contains bile acids up to 4x per day to help build up your bile reserves.
This helps to thin out your bile so that it can move properly through the liver,
gallbladder and bile ducts to the small intestine.
These conjugated bile acids will also you to absorb fat soluble nutrients from your food,
like Vitamins A, E, D, K and K2, along with phytonutrients.
When choosing a supplement, check the ingredients list and make sure
that they contain either ox bile, tudca, or bovine bile concentrate.
2. Eat Omega-3s.
When your bile is too thick or gets clogged up
in the bile ducts (little tubes), the bile acids can back-up into your liver,
causing irritation, Inflammation and a build of toxins in your body.
Start eating foods rich in omega-3 fats daily like wild salmon, sardines,
mackerel, anchovies, avocados, brazil nuts, grass fed beef and pasture raised eggs.
These healthy fats trigger the release and drainage of
bile from your gallbladder and liver, to release the trapped sludge (cholestasis).
It's important to avoid low-fat diets, because if you don’t eat fat,
your gallbladder does not get the signal to release its bile stores,
Causing the bile to thicken and eventually crystallise into stones.
If you're finding this information helpful please hit the like button,
subscribe and turn all notifications for my latest health and nutrition tips.
3. Hydration
Did you know that over 95% of your bile is made of water?
For this reason it's very important to stay hydrated if you want to keep your
bile flowing properly to help digest your food.
Many people are dehydrated quite often because they don’t drink enough water,
Or they drink too much coffee, tea, soda drinks or alcohol which cause the
body to dump more water through your urine (diuretic effect).
So start drinking at least 1 litre of mineral water each day,
and feel free to add 1/4 teaspoon of sea salt to keep your electrolytes levels high.
4. Eat Bitters
Studies show that eating sour/bitter foods triggers the gustatory nerves in your mouth,
which send signals to tell your liver and gallbladder to secrete bile.
The best bitters to eat to boost your bile flow include artichokes, beet tops, dark leafy greens,
pickles, ginger, turmeric, hibiscus tea, celery, radish, garlic, mint and apple cider vinegar.
These help to not only trigger the release of bile, but also to improve the health of
your liver so that you can detoxify harmful substances from your blood.
They also stimulate your stomach and pancreas to release digestive enzymes and healthy digestive
juices that break down your food to prevent digestive problems like IBS, indigestion etc..
There is also a liquid herbal supplement called 'Swedish Bitters', where you can add
2 teaspoons to a glass of water and drink it, to trigger the secretion of bile and enzymes.
5. Stop Sugar & Grains
One of the reasons that people have a lack of bile in the first
place is because they have a fatty liver.
This is very common, especially if you overweight in the belly region
or you eat too many refined grains and junk foods.
To improve the health of your liver and flow of bile, cut back on sugars and grains from
foods like bread, soda drinks, biscuits, cereals, pancakes, doughnuts and pasta.
Replace these ultra processed foods with whole food sources of carbohydrates like
green vegetables, broccoli, brussels sprouts, cabbage, avocados, berries, salad leaves.
You also want to eat some healthy natural saturated fat from grass fed butter,
raw coconut oil and pasture raised eggs with your meals to nourish your body,
and keep your cravings for processed foods at bay.
6. Reduce Stress
Whenever you feel emotionally stressed out or anxious your adrenal glands
release a hormone called cortisol, as part of your fight/flight response.
High cortisol and prolonged mental stress can weaken your liver over
time causing liver disease and a lack of bile flow.
So start taking steps to manage your stress by taking long walks
outside in fresh air and sunshine when possible.
Drinking lemon balm or hibiscus tea,
And cutting out caffeine from your diet.
You will notice that as your stress levels come down, your digestion will improve,
your bloating will be lessened and you will use the toilet more regularly.
7. Probiotics
Start taking a daily liquid supplement containing at least 50 Billion CFUS
or probiotics with multiple strains of friendly microbes.
This helps to recolonise your gut with friendly bacteria that help your body to recycle bile,
and also to create secondary bile acids.
Probiotics also release butyrate that can help to heal your gut of any existing damage,
and also help your body to balance its cholesterol levels.
Alternatively you can simply eat fermented foods like sauerkraut,
kefir, pickles and kimchi to boost the diversity of your friendly microbes.
This is an important step for people who have eaten junk food for many years,
or have taken lots of medication or antibiotics, as these often kill off your friendly microbes.
8. Vitamin C, B9 & Choline
In order for your liver to make and release bile into the gallbladder it needs certain nutrients.
Vitamin C helps your body to convert cholesterol
into bile acids by activating an enzyme. (7-alpha-hydroxlase).
You can get your Vitamin C by eating raw fruits and vegetables,
but don’t cook them as this will make the Vitamin C unavailable to your body.
You also need Folate (Vitamin B9) and choline to help your body make bile salts from cholesterol,
and secrete it into your small intestine.
You can get folate by eating dark leafy greens like asparagus, brussels sprouts,
broccoli and it’s also high in liver.
And you can get your choline by eating grass fed beef and liver, pasture raised eggs,
Atlantic cod and chicken, to help your liver produce bile salts from bile acids.
So as a quick summary, here's the 8 things that you can do to increase your bile flow.
1. Consume concentrated bile acids from a supplement 4x per day.
2. Eat healthy sources of omega 3-s 3. Drink at least 1 litre of
mineral water per day 4. Eat bitter vegetables
or use the herbal Swedish bitters drink 5. Stop eating sugar and grain based foods
that irritate your gallbladder 6. Reduce stress and cortisol
7. Take probiotics or eat fermented foods to colonise your gut with friendly bacteria
8. Eat foods rich in Vitamin C, Folate (B9), and choline to improve your bile acids and salts.
Many people who have low bile also have clogged up fatty liver,
which is blocking their bile production.
8 Signs You Have A FATTY LIVER
If you'd like to learn more about this,
tap on the video on screen now for the top 8 signs that you have a fatty liver.
Thank you so much for watching my video today,
and as always I wish you great health, wealth and happiness.