HealthNutrition

How Nutrition Impacts the Gallblader

Dandelion

Gallbladder’s usually get attention after the body is in pain signaling trouble

The gallbladder is a small pouch-like organ that lives right under your liver. It takes care of storing bile which is a substance that helps break down the fats we eat into our small intestine. Even though the gallbladder is small, it’s important to take care of it because if not, your body won’t be able to break down fats which can affect your liver and pancreas and create gallstones.

Signs of an Unhealthy Gallbladder

It’s important to call your doctor to get your gallbladder checked out if you are frequently experience digestive discomforts after a higher fat meal such as:

  • Bloating
  • Sharp pains
  • Heartburn
  • Fever
  • Nausea
  • Diarrhea

Nutrition for a Healthy Gallbladder

To keep the gallbladder healthy we need to eat foods that promote bile flow. It is even more important to take care of your diet if you’ve had your gallbladder removed so your body can better digest its food and avoid problems with other organs.

Luckily, there is a targeted way to take care of your gallbladder through diet. By adding or increasing these foods to your diet, you will greatly see improvements in your digestive health.

1. Dandelion

  • Incorporate more Dandelion Greens and other bitter greens into your diet. People with gallstones need more bile salts to stimulate bile production. What these digestive bitters do is that they stimulate bile production which can potentially remove gallstones. A tasty way of incorporating digestive bitters is by making teas, smoothies, salads, and omelettes with them.

2. Magnesium

  • Magnesium is a very important nutrient which helps take care of your gallbladder because it helps to properly flush it out. My recommendation is about 400mg of magnesium per day. If you want to eat your way to the 400mg, the foods highest in magnesium include green leafy vegetables, nuts, meats, and legumes. If you fail to meet the necessary requirement, supplementing with magnesium citrate can be beneficial.

3. Hydration

  • Staying hydrated is not only important for keeping our skin hydrated, it is also important in taking care of our gallbladder! Not only does adequate hydration intake help you digest and absorb fat but it allows bile to flow smoothly through your digestive system which will help you absorb your food better. Aim to drink at least 2L of water or 4 16oz water bottles throughout the day. You can make a goal of finishing 1 bottle of water prior to your next meal.

4. Artichoke

  • Artichokes are a great food that can help you produce more bile and keep your liver healthy. You can easily incorporate this veggie into pastas, pizzas, or by consuming it in its fermented form. If you don’t have access to artichokes, then a 500mg Artichoke extract supplement will do.

5. Spanish Black Radish

  • Similar to artichokes, studies have shown that it helps your body stimulate bile flow and reduce cholesterol, all which is essential in taking care of your gallbladder. Ways to include this veggie in your daily eating routine is by adding it to soups, salads, or roasting them. If you can’t find black radish in your local supermarket, a 500mg Spanish Black Radish supplement can be beneficial.

6. Healthy Fats

  • Don’t be afraid to consume healthy fats! A common misconception is that in order to keep a gallbladder healthy, you should avoid all fats. However, this is only true when consuming trans fats and oils high in omega 6 like vegetable oils which cause inflammation. But if you don’t let your gallbladder do its job then it won’t know how to function. You can include more healthy fats via monounsaturated fats and omega 3s found in cod liver oil, avocado, olive oil, and raw nuts and seeds. In addition, these healthy fats can lower inflammation which we all know is the root cause to all diseases.

7. Fiber

  • Take care of your gallbladder by increasing your fiber intake. Fiber can help reduce gallstone formation. You can easily meet your fiber needs by increasing the number of vegetables and legumes you’re eating and by eating fruits highest in fiber like apples and pears. It is also worth mentioning that Psyllium Husk is a good fiber supplement when you can’t meet your fiber needs.

Summary

A healthy gallbladder is important for a healthy body and lifestyle. It is important to take proper care of your gallbladder through diet and lifestyle to prevent the development of any gallstones or further complications with other organs like our liver and our pancreas.

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