Gallbladder blues

This is an article from the heart. On several occasions, I’ve been woken up by pain at precisely 1.04am and then tossed and turned and eventually fallen asleep very shortly before I needed to get up and start the day. There was pain around my right shoulder blade, a sensation of bloating and gas and then, sorry for the graphic detail, clay coloured stools. I would be fine by the morning, but while it lasted, it was pretty awful.

This coincided well with the signs and symptoms suggesting gallbladder dysfunction which I look for in my clients. These include:

-        Lower bowel gas and/or bloating several hours after eating,

-        Bitter metallic taste in the mouth, especially in the morning,

-        Unexplained itchy skin,

-        Dry or flaky skin and/or hair,

-        Greasy or high-fat foods causing distress.

So, what is the gallbladder?

The gallbladder is a small, pouch-like organ that sits just under the liver. It stores bile produced by the liver. In response to signals, the gallbladder contracts and releases stored bile into the small intestine to help digest fats. 

Why do the symptoms occur?

If the gallbladder does not contract efficiently, there is a decrease in bile release and a sludge or stones can form. This has the consequence that it becomes harder to digest fats and to absorb the fat soluble vitamins A, D, E and K and chronic gut issues may follow.

What can we do?

As always, there are many possible triggers including dietary factors and medication which can affect efficient gallbladder function.

Risk factors include:

-        Being overweight,

-        Losing weight very quickly,

-        Being sedentary,

-        Eating a high fat, low fibre diet.

Research suggests including the following items in your diet to support efficient gallbladder function:

-        coffee,

-        green tea,

-        capsaicin (chilli),

-        curcumin,

-        ginger,

-        onion, and

-        dandelion.

I now use dandelion coffee and Yogi Detox tea which also contains dandelion (link to purchase below). I add ginger and turmeric powder to my @paleowithmrsp’s low carb porridge for breakfast and to coconut milk to make a comforting end of lunch latte. Hardly a day goes by when I don’t eat an onion!

I also make a big effort to include bitters in my diet to support my gallbladder. The photo is of one of my favourite salads: spicy watercress, pumpkin and pomegranate seeds with a splash of apple cider vinegar, balsamic vinegar and extra virgin olive oil.

Alongside the dietary and lifestyle interventions, I have been using a supplement to support my gallbladder motility.

I’m happy to report that it is so far, so good with my new regime. No more waking in extreme discomfort.

As you know, I don’t write about supplements because I don’t know which medication or other supplements my reader might be taking and checking for interactions is an important part of my work in supporting my clients. But if this article resonates with you and you would like to discuss how to support your digestion and gallbladder health, please do book a free 30 minute Zoom call with me and we can talk about working together.

Sources:

Gomez, M.K. et. al. (2018) “Identification and quantification of phytochemicals, antioxidant activity, and bile acid-binding capacity of garnet stem dandelion (Taraxacum officinale), Journal of Food Science, 83(6), pp. 1569-1578.

Srinivasan, K. (2013) “Dietary spices as beneficial modulators of lipid profile in conditions of metabolic disorders and diseases”, Food & Function, 4, 503.

Zhang, Y.-P. et. al. (2015) “Systematic review with meta-analysis: coffee consumption and the risk of gallstone disease”, Alimentary Pharmacology and Therapeutics, 42, pp. 637-648.

Here is the link to purchase the tea if you’d like to try it: