Gaining weight? Your bile may have something to do with it

Sub-optimal gut functionality is at the core of many inflammatory and metabolic issues like autoimmune conditions, obesity, Type II diabetes, high blood pressure and gout. The GI tract extends from the mouth to the anus, and it is the biological powerplant where energy is extracted from nutrients and distributed to all peripheral tissues, and where detoxification of metabolic waste takes place. Disorders of the GI tract have become increasingly common in our society, with gallbladder removal (cholecystectomy) due to bile duct obstruction making the list of the top 10 most performed surgeries in the US. This is due to a diet high in refined carbohydrates, sugar, lab-made food chemicals, environmental endocrine disruptors (known as xenoestrogens), toxins, industrial fats and excess alcohool, as well as high levels of stress and lack of activity.

BILE FUNCTION AND METABOLIC HEALTH

The bile is a yellow-greenish fluid made by the liver and stored in the gallbladder, which concentrates it and dispenses it as needed via the bile ducts when fats are ingested. It is made of 95% water and the remaining 5% bile salts. Its primary function is to aid in the digestion of dietary fats: once released, the bile teams up with pancreatic enzymes to break down dietary fats into fatty acids, so they can be properly metabolized for energy and other processes. The bile also assists in breaking down protein and starches, and helps to ‘take out the trash’ from the gut, eliminating metabolic waste and toxins.

Bile is also a major determinant of our fat-burning ability because of its work relationship with the thyroid, a small gland sitting in the front part of our neck, which orchestrates every single metabolic process in the body. It bears pointing out, to that point, that thyroid functionality is both the determinant and a function of all cellular processes in the body. This means that virtually all other systems have to be running smoothly to contribute to its efficiency, while the opposite is also true. However, the main metabolic hormone the thyroid produces, called T4, is functionally inactive, so the body has to convert it to a biologically usable form called T3. That conversion primarily happens in the gut, and a healthy, flowing bile is needed to carry it out. If that conversion doesn’t properly take place, the thyroid will slow down, leading to a drop in metabolic rate. As it happens, hypothyroidism, or low-functioning thyroid, is 7 times more likely in people with reduced bile flow.

Bile is also crucially needed for the detoxification of used up estrogens in the body, which makes it all the more essential to our metabolism of fats. In fact, when excess estrogens accumulate due to poor detoxification, they impair thyroid function and directly contribute to increasing the volume of adipose (fat) tissue. Fat cells are little endocrine glands - they produce estrogens, which, of course, further aggravates the problem. Additionally, progesterone and testosterone decrease when the hormonal equilibrium shifts in favor of estrogens, to the detriment of thyroid function.

A healthy bile is also needed for the detoxification of heavy metals, which hinder the production and conversion of thyroid hormones. Additionally, poor bile function impairs the absorption of essential fatty acids and vitamins like A, D, E and K, all needed to keep your metabolic rate optimal.

Gallbladder removal does not resolve the underlying issue that is causing a sludgy bile, so it’s important to keep that bile as fluid as possible, whether or not you still have a gallbladder. Here are some general recommendations to prevent gallbladder issues, or to keep the bile flowing if you no longer have a gallbladder:

1. Stay active: inactivity leads to a sluggish bile.

2. Decrease or eliminate sugars from your diet, since excess insulin causes the gallbladder to lose its motility, and high blood sugar thickens the bile, which can also lead to gallstones.

3. Add fiber to your diet, to keep your gut clean and assist with bile recycling.

4. Choline, a vitamin-like compound in foods like eggs, grass-fed beef, artichokes, almonds, cauliflower and goat cheese, is very helpful.

5. Beets and beet juice are highly beneficial to bile function for their betaine content.

6. Omega-3 fish oil decreases the saturation of cholesterol that makes the bile sludgy. Salmon, sardines, anchovies, mackerel, flax seeds and chia seeds are good source of omega-3s. Healthy fats like olive oil and avocado stimulate bile production [fat restrictions apply post-cholecystectomy]

7. Bitter greens like arugula, dandelions, Brussel sprouts, etc. prompt bile production.

8. Unsweetened coffee stimulates and improves gallbladder contractility.

9. Curcumin, green tea, ginger, milk thistle and dandelion root are all beneficial to bile function.

10. Adding pancreatic enzymes or bile acids may be helpful in some cases, particularly in the absence of a gallbladder.

11. Avoid anti-acids: the production of HCL in the stomach is indispensable to bile production and function.

12. Avoid crash dieting: quick weight loss can lead to gallbladder issues like the formation of stones.

13. Do not consume low-fat foods or adopt a low-fat lifestyle: fat is needed for bile production.

14. Kefir (I like to recommend goat’s milk kefir, but any unsweetened, full fat kind will do) assists in maintaining a healthy microbiome, which helps to recycle used-up bile.