Healing Your Gallbladder with Functional Nutrition Approaches:

Healing Your Gallbladder with Functional Nutrition Approaches: 

Understanding the Gallbladder

The gallbladder is a small organ located under the liver that stores and releases bile, a fluid necessary for digesting fats. Dysfunction in the gallbladder can lead to pain, digestive issues, and gallstones. A functional approach focuses on addressing root causes rather than just managing symptoms.

Many people believe and/or are told that once the gallbladder slows down in function, the only solution is removal. This couldn’t be farther from the truth in most cases! Supporting your fat digestion is key to overall health, as fats are responsible for hormone building, skin health, even neurotransmitters. Therefore, taking out this vital organ unless absolutely necessary impairs many more aspects than just digestion. 

If you’re in a gallbladder crisis, there is hope for you! (Always check with your doctor to make sure you do not have excessive gallstones or potential for eruption that could be dangerous before making diet changes/supplement changes)

Common Causes of Gallbladder Dysfunction

• Poor diet (high in processed foods and unhealthy fats)
• Chronic inflammation
• Gut dysbiosis (imbalanced gut bacteria)
• Liver congestion
• Poor stomach acid and stomach infections (like H.Pylori)
• Nutrient deficiencies (e.g., magnesium, taurine, choline)
• Stress and poor digestion

Functional Strategies for Healing

1. Optimize Diet

• Bitter foods: Dandelion greens, arugula, artichokes, and lemon juice help stimulate bile production. Eating bitters 10 minutes before a meal specifically can make a big difference. 
• Increase fiber intake: Eat plenty of vegetables, fruits, and whole grains to support digestion and bile flow.
• Healthy fats: Choose anti-inflammatory fats like olive oil, avocados, nuts, and omega 3 rich seeds like hemp, flax, and chia seeds. 
• Reduce processed foods: Avoid fried foods, trans fats, and refined sugars.
• Choose liver supporting foods: Beets, Carrots, Ginger, Broccoli, Radishes, Turmeric to name a few.
  
  

2. Support Liver Function

• Drink warm lemon water in the morning to promote bile flow.
• Reduce alcohol and toxin exposure to lessen the burden on the liver.
• Reduce saturated fats from processed foods or non-grass fed meats
• Stay hydrated

3. Improve Gut Health

• Consume probiotic-rich foods like kefir, yogurt, kimchi, kombucha, sauerkraut, etc.
• Avoid excess sugar or artificial sweeteners that damage gut bacteria.
• Consume prebiotic foods (onions, garlic, leeks) to nourish gut bacteria.

4. Balance Bile Production

• Supplement with Digestive Bitters 10 min before each meal: my favorite is Digest Forte by Standard Process. 
• Supplement with Ox bile or Digestive Enzymes if digestion is sluggish. My favorite Bile Acid is Cholocol by Standard Process. My favorite digestive enzyme is VitalZymes Complete by Klaire Labs. 
• Ensure adequate intake of choline (found in eggs, liver, and fish) to support bile formation.
• Supplement with liver/gallbladder supporting foods. Standard Processes' AF Betafood includes beets, carrots, liver, etc. to help you meet your food goals! 
• Use phosphatidylcholine for gallbladder protection. My favorite supplement is BodyBio’s Phosphatidylcholine. 
• For access to these practitioner grade supplements, visit my Gallbladder health supplement page (always check with your doctor before starting): https://us.fullscript.com/plans/allieparsons-gallbladder-health

5. Reduce Inflammation

• Consume omega-3 fatty acids (from fish, flaxseeds, walnuts) to combat inflammation. 
• Consume curcumin (from turmeric) for anti-inflammatory benefits. Turmeric teas or using in cooking is great, or try supplementing with Turmeric Forte from Standard Process. 
• Address food sensitivities to reduce systemic inflammation.
• Get rid of infection if needed (utilize a GI-Map to discover possible bacterial or viral infections like H.Pylori)

6. Manage Stress and Improve Digestion

• Practice mindful eating and chew food thoroughly. Try not to drink more than 8oz of liquid at meal times to protect stomach acid. Never drink sugary drinks with meals. 
• Engage in stress-reducing activities like yoga, deep breathing, or meditation.
• Avoid eating large meals close to bedtime to allow proper digestion. 

7. Investigate Further: 

• Utilize a Metabolic Wellness Panel to discover how your body is breaking down fats and proteins. (Analyses bile acids, Indican, and Zonulin) 

• Utilize a GI-Map to discover hidden infections and gastric lining health. 

When to Seek Medical Help

If you experience persistent right-sided pain, nausea, vomiting, or jaundice, consult a healthcare professional to rule out gallstones or other serious conditions.

Conclusion

By adopting a functional approach, you can support your gallbladder and overall digestive health naturally. A combination of diet, lifestyle, and targeted supplementation can promote optimal bile flow and prevent gallbladder-related issues.

Sources: 

The information provided is based on principles of functional medicine, nutrition, and holistic health. While I didn’t reference specific studies in the handout, the recommendations align with research and insights from the following sources:

1. Functional Medicine Textbooks & Research:
   • The Disease Delusion by Dr. Jeffrey Bland
   • The Ultramind Solution by Dr. Mark Hyman
   • The Functional Nutrition Approach by Dr. Deanna Minich
2. Nutritional and Medical Journals:
   • Journal of Functional Medicine
   • Nutrition Reviews
   • American Journal of Clinical Nutrition
3. Key Nutritional & Health Studies:
   • Studies on choline and liver function (National Institutes of Health)
   • Research on bile acids and gut health (Journal of Hepatology)
   • Omega-3 fatty acids and inflammation (Clinical Nutrition Journal)
4. Natural & Holistic Health Resources:
   • Healing with Whole Foods by Paul Pitchford
   • The Weston A. Price Foundation