Bile & Gallbladder Health
- Beets are very rich in B vitamins, calcium, iron and powerful antioxidants such as alpha lipoic acid (ALA). All of these support healthy liver function and bile flow. Poor bile flow is extremely common and is linked to weak stomach acid, inadequate liver detoxification and poor fat metabolism.
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Top Ways to Improve Bile Flow and Bile Production
1. Turmeric
Perhaps the most well-studied herb for the increased production and delivery of bile is turmeric. In one study, just 40mg of the extract of turmeric increased the contraction of the gallbladder by 50%. (3)Note: Turmeric is high in oxalic acid which, in excess, can precipitate as gallstones. If you are sensitive to oxalate, you may want to avoid turmeric, although the science is not totally clear here. In one study, curcumin was found to significantly reduce oxalic acid levels when study participants were fed a high oxalate, gallstone-promoting diet. (4)2. Fish Oils
Fish oils were evaluated in a controlled study on their ability to reduce oxalic acid levels in the urine. Supplementation with (EPA) eicosapentaenoic acid and (DHA) docosahexaenoic acid was compared with a standardized control diet. The fish oils significantly lowered oxalic acid levels in the blood. (5,6)3. Beets
Eat one red beet per day. Beets have natural nitrates that open up bile ducts and increase bile flow. Studies suggest that beets can increase the liver production of detox enzymes like glutathione and decongest an ischemic liver. (7)4. RE-hydration
- Hot Sips: Sip 2-3 sips of plain tea hot water every 15-20 minutes throughout the day for two weeks.
- Drink half your ideal body weight in ounces of purified room temperature water each day.
5. Apples
Eat 1-2 apples a day. Apples are high in malic acid, which naturally opens bile ducts and allows bile to flow. Apples are also shown to increase the elimination of bile acids, more effectively detoxifying the body and forcing the liver to manufacture new bile. (8)6. Fiber
Soluble fiber attaches to toxic bile and takes it to the toilet, forcing the liver to manufacture fresh bile. Eat more:- Chia
- Flax
- Pumpkin
- leafy greens
- Root veggies
- Apple pectin and celery contain insoluble fiber, which sweeps the intestines of toxins. (8)
7. Lemons
Lemons reduce uric acid levels and increase bile flow. Try to consume the juice of 1 lemon per day. (9)8. Ghee
Adding 1-2 tsp of ghee in the diet per day is a great way encourage bile flow, better intestinal health and gallbladder contraction. Start with just 2 tsp of ghee each day and only increase the dose if the previous dose was comfortable. This is for those without a gallbladder or those who are having gallbladder issues. Ghee has been shown in numerous studies to support an effective detox of the liver. (10)9. Protect the Intestinal Skin
Whole, unprocessed foods are key.
Colonizing probiotics are also an important component of protecting the intestinal skin and sending balancing signals to the liver and gallbladder to produce and deliver bile.
Without adequate fiber, up to 94% of this toxic bile can be re-absorbed back to the liver and put back into circulation.
Beets produce a large amount of the two most powerful antioxidant liver enzymes: superoxide dismutase and glutathione. (11)
Without adequate fiber, up to 94% of this toxic bile can be re-absorbed back to the liver and put back into circulation.
Beets produce a large amount of the two most powerful antioxidant liver enzymes: superoxide dismutase and glutathione. (11)
ALA is both water and fat-soluble, which allows it to penetrate any tissue in the body and help resolve free radical damage.
Beets are the highest sources of nitrates. Nitrates from plants such as beets, celery and cauliflower are VERY good for you, while nitrates found in packaged meats are quite toxic.
Just one fresh beet a day will thin the bile and flush the liver and gallbladder. Beets are best grated raw with lemon juice, but also have benefits when eaten cooked.
ALA is both water and fat-soluble, which allows it to penetrate any tissue in the body and help resolve free radical damage.
Beets are the highest sources of nitrates. Nitrates from plants such as beets, celery and cauliflower are VERY good for you, while nitrates found in packaged meats are quite toxic.
Just one fresh beet a day will thin the bile and flush the liver and gallbladder. Beets are best grated raw with lemon juice, but also have benefits when eaten cooked.
Blood Sugar Balance
Beets are loaded with beet sugar, but have been shown to help support healthy blood sugar levels because of the high levels of alpha lipoic acid (ALA) found in beets, which offset the effects of the beet sugar.
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