Bile
Your body's emulsifier and detox highway. Bile breaks down fats, carries out toxins, and keeps your gut bacteria in check. Without adequate bile, nothing works right.
What Bile Does
Fat Emulsification
Breaks fats into tiny droplets so lipase enzymes can work. No bile = undigested fat.
Fat-Soluble Vitamins
Enables absorption of vitamins A, D, E, K. Deficiency despite supplementing = bile issue.
Toxin Elimination
Liver dumps toxins, hormones, drugs into bile for excretion. The garbage truck.
Cholesterol Excretion
Primary way body eliminates excess cholesterol. Bile is made FROM cholesterol.
Antimicrobial
Bile acids kill bacteria in small intestine. Low bile = SIBO risk.
Gut Motility
Stimulates peristalsis. Low bile often means constipation.
The Bile Flow Pathway
Liver Makes Bile
Cholesterol + bilirubin + bile salts
Gallbladder Stores
Concentrates bile 5-10x between meals
Released to Gut
CCK hormone triggers release when fat eaten
Recycled
95% reabsorbed in ileum, back to liver
Signs of Poor Bile Flow
Fatty Food Intolerance
Nausea, bloating, discomfort after eating fat. "I can't do fatty foods."
Pale/Floating Stools
Bile gives stool its brown color. Pale/clay = no bile reaching gut.
Constipation
Bile stimulates motility. Low bile = sluggish bowels.
Deficiencies Despite Supplements
Taking vitamin D but levels won't rise? Check bile.
Right Shoulder Pain
Referred pain from gallbladder. Classic sign.
Hormone Issues
Estrogen not clearing properly = PMS, heavy periods.
What Impairs Bile Flow
Low Fat Diets
No stimulus = bile gets thick and sludgy
Gallbladder Removal
No storage = constant trickle, poor fat digestion
Low Stomach Acid
Acid triggers CCK which triggers bile release
Estrogen/Birth Control
Increases cholesterol in bile, raises gallstone risk
Supporting Bile Flow
Eat Fat
Fat stimulates bile release. Low-fat diets cause sludge.
Bitter Foods
Arugula, dandelion, artichoke, ginger stimulate bile flow.
TUDCA
Tauroursodeoxycholic acid - the most effective bile support supplement.
Ox Bile
Supplemental bile salts. Essential if no gallbladder.
Choline
Required for bile production. Eggs, liver are best sources.
Taurine
Amino acid that conjugates bile acids. Meat, seafood.
Coffee
Stimulates gallbladder contraction. May reduce gallstone risk.
Beet Root
Thins bile, supports flow. Good for sludgy bile.
Fiber
Binds bile in gut, prevents reabsorption of toxins.
