What is Bile ?
Bile is a vital body fluid that plays an important role in the absorption of nutrients in the small intestine as well as flushing the liver of toxins. Bile is continuously produced in the liver by cholesterol oxidation and conjugated to glycine and taurine, and then stored in the gallbladder.
Bile has many functions; one of these functions is to lubricate the small intestines and stool. Less lubrication can result in constipation and too much can lead to diarrhea. Any blockage in this area would lead to accumulation of toxins in the body, which creates oxidative stress, due to waste matter backing up. When too much food is left in the intestine, it goes through fermentation, and over growth of intestinal bacteria which can lead to leaky gut and intestinal permeability.
Bile salts break down fats, so adequate bile is required for processing fats,and are essential for weight loss. Bile also transports toxins out of the liver into the feces, and keeps everything flowing. If bile is not continually being produced and flowing, cholesterol stones can result known as gallstones.
Fat soluble vitamins A, D, E and K can only be absorbed in the body if there is adequate bile flow. Individuals that have had their gallbladder removed must be aware that they have no bile storage system, therefore, must manage bile production.
How to Support the Liver to Produce More Bile
1. Remove factors that are harming your liver
For example, avoid anything that increases lactate, such as coffee, sugar, alcohol and processed foods. The liver is the primary organ for lactate clearance, therefore, it’s important to ease the burden as much as possible.
2. Eat Foods that Support the Liver
Liver-supporting foods include bitter greens, dandelion, milk thistle, berries, lemons, ginger and beetroot.
3. Practice Diaphragmatic Breathing Exercises
Diaphragmatic breathing is said to help activate the liver and its detoxification pathways when diaphragm pushes down and massages the liver, stimulating bile production. When stressed the breath is shallow, which keeps stress producing toxins inside the liver. The relaxation response via deep breathing has been found to have positive results in recent studies.
4. Try Intermittent Fasting
When not eating bile is continuously produced in the liver and stored in the gallbladder. Intermittent fasting can be a good way to increase the bile that is concentrated in the gallbladder.