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Gallbladder & Liver

Foundations to Improve Gallbladder Function

By December 9, 2020 No Comments

Our bodies have an amazing way of healing itself when we provide the environment in order for it to do so. When speaking about gallbladder disease specifically, gallstones, inflammation and sludge can 100% be prevented with the right diet and lifestyle factors.

These are the foundations to improve gallbladder function.

1.Eat more bitter foods

Bitters stimulate bile production and help improve digestion. Bitter vegetables and fruits include lemon, radish, dandelion greens, endives, kale, arugula, beet greens, collard greens, bok choy and limes.

2. Reduce Stress

Reducing stress helps so many factors but when we are speaking specifically about digestion, reducing stress is extremely important. If we live in a high state of stress overtime this can take a toll on the gut-brain axis. An impaired gut-brain axis puts strain on our organs and causes lower stomach acid production, lower digestive enzymes, and lower bile production and secretion. In fact, studies show that stress causes the gallbladder not to function properly and can lead to gallstones.

3.Exercise Daily

Scheduling 30 minutes of aerobic exercise per day such as walking, biking, strength training, swimming and yoga. Exercise is so important for our health in many ways but when discussing gallbladder and liver health, studies point to moderate aerobic physical exercise increasing bile production. Healthy bile production is key for gallbladder treatment and prevention.

4.Avoid Gallbladder Trigger foods

As with most diseases, gallstones are easier to prevent than reverse. One major factor that contributes to gallbladder inflammation and stones is diet. Specifically a diet low in fiber, high in saturated fats, refined carbohydrates and sugar.

Avoiding Gallbladder trigger foods is key for prevention and reversing gallstones. Common trigger foods include red meat, pork, sausages, cheese, dairy, eggs, garlic, spicy, milk and nuts and fried foods.

To take it a step further, avoiding YOUR food intolerances is also important to improve YOUR gallbladder and digestive function. If you arent sure what your food intolerances are, click contact page and request functional testing consultation.

5.Eat More Fiber

Eating more fiber is key for gallstone prevention, especially soluble fiber.

Low fiber diets cause a lower production of bile acids from the liver, and lower concentration in the gallbladder.

Studies also show that fiber may prevent gallstone formation by reducing the absorption of deoxycholic acid. Deoxycholic acid decreases the ability to dissolve cholesterol in bile. Fiber has shown to to prevent gallstones by helping decrease deoxycholic acid and binds to it thus releasing it through bowel movement.

Soluble fiber includes: flaxseed, oat bran, psyllium seed husk and buckwheat.

6.Avoid Sugar and Refined Carbohydrates

The culprit of many diseases: sugar and refined carbohydrates! Avoiding these two in your diet is key to preventing gallstones and gallbladder cancer. A diet high in sugar and refined carbohydrates cause higher concentration of cholesterol in bile.

If you are ready to take control of your gallbladder symptoms schedule a free 20 minute consultation here: https://honoryourcore.com/contact/ 

References:

Earley, R. The gall of subordination: changes in gall bladder function associated with social stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691567/
Wong, A. Carbohydrate Intake as a Risk Factor for Biliary Sludge and Stones during Pregnancy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3681860/
Lee, S. Origin and fate of biliary sludge: https://pubmed.ncbi.nlm.nih.gov/3275565/

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