Besides stomach acid and digestive enzymes, bile is the third part that is essential for healthy digestion.1 (refer to the blog on stomach acid and digestive enzymes) Bile’s purpose is to break up fat into fatty acids to be used by your body. It’s considered a surfactant. You can think of it like soap on a greasy dish pan, breaking down the fats in the process. Without bile, we miss out on essential fat-soluble vitamins A, D, E, and K.2
Bile is also essential for helping to remove excess toxins and hormones, and stimulating the movement of your food through the GI system. Slow motility often means constipation.
What are signs that you may have low bile production?
*Constipation
*nausea
*fatigue
*stomach upset by greasy foods
*light-colored stools
*greasy or shiny stools3
Bile is produced in the liver and stored in the gallbladder. In order to digest your fats, you must have good bile production and flow.
There are many things you can do to support these organs, thereby supporting your digestion and absorption of nutrients in your food.
*Deep diaphragmatic breathing: During these deep breathing exercises the diaphragm pushes down and massages the liver, helping to stimulate bile production.
*Digestive bitters are helpful for supporting the release of digestive juices (HCl, enzymes, bile) for digestion.4 I like Urban Moonshine or Organic Olivia brands supplements.
*Incorporate bitter foods like dandelion greens, arugula, dill, ginger, turmeric, citrus, lemon, lime, and grapefruits. Choose organic when possible, in order to lower the burden on the liver.
*Dandelion or milk thistle tea
*Stay hydrated. Approximately 85% of bile is created from water.
*Castor oil packs provide gallbladder and liver support.
*Remove unhealthy fats from your diet: margarine, canola, cottonseed, soybean, and corn oils.
This causes the liver to become sluggish, reducing its ability to create bile.
*Add healthy fats including grass-fed butter, ghee, coconut oil, olive oil, grass-fed tallow, and pasture-raised lard. Bile is stimulated to release with healthy fat consumption.
And a bonus tip: Try this relish: Grate carrot, beet, apple, and radish. Drizzle with lemon juice and a generous drizzle of olive oil. It’s great for producing bile and stimulating bile flow.
If you’ve tried some of the suggestions in my blog articles for supporting your digestion, but are still struggling, it would be helpful to work with a practitioner to find the root cause. I offer functional lab testing, including the GI MAP and MRT Food Sensitivity Test. Set up a free discovery call with me to see if nutritional therapy is a good fit.
This is not medical advice. Check with your medical practitioner before making any changes.
References:
- Restorative Wellness Solutions. Digestion-Anatomy and Physiology. [PDF File]. 2022. P 12.
- Restorative Wellness Solutions. Digestion-Anatomy and Physiology. [PDF File]. 2022. P 7.
- Weatherby, Dicken. (2004). Signs and Symptoms Analysis from a Functional Perspective. Jacksonville, OR: Bear Mountain Publishing.
- Nutritional Therapy Association. Digestion-Practical Application. [PDF File]. 2020. P 14.
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