They say it takes fat to burn fat and to stay healthy but there is one thing to keep in mind when adding more healthy fats to your diet. Top nutritionist, visionary health expert and bestselling author, Ann Louise Gittleman, PhD, CNS, has recently published a book “Fat Flush” concerning the importance of bile-secreting gallbladder – fat digesting storage tank. She’s declaring that without healthy, unimpeded and free-flowing bile it’s impossible for the body to break down the fat-soluble vitamins A, E, D and K to feed every organ, tissue, and cell in your body.
“You can pack your diet with the right fats, but if your body can’t properly absorb them you simply won’t get their fat blasting, immune boosting, membrane protecting and fuel providing benefits.” – Ann Louise Gittleman, PhD, CNS.
So if you are one of those millions whose gallbladder has been removed or if your gallbladder doesn’t function the way it should, you might want to try some supplements that prompt your body to produce bile (consult your physician or other healthcare professional about this). Some of the symptoms of poor fat digestion are mentioned below.
Signs of fat malabsorption:
- Greasy, smelly, light-coloured and/or floating stools
- Nausea after eating
- Gas and belching after meals
- Very dry skin
- Gallbladder pain (under ribs on the right side)
According to Ann Louise, the best ways to improve bile production and fat absorption are six specific nutrients: choline, beetroot, ox bile, taurine, pancreatic lipase and Collinsonia root. You can usually find these at various natural food stores or health stores or online through the internet. Always better if they are organic, high-quality products and free from GMO’s. You can find Gittleman’s book here.
Dr Ann Louise Gittleman goes through five key hidden factors of weight gain. Most of us know what some of the main factors of weight gain are, but find out what other things you might be doing or not doing that can add weight.
What foods to avoid or favour
Foods you might want to get out from your diet are hydrogenated or partially hydrogenated oils like canola oil, soybean oil and corn oil (usually also genetically modified). Instead, consume some coconut oil and probiotics along with a balanced healthy diet with a lot of vegetables and fruits, organic grass-fed meat, sprouted nuts and seeds and raw, fermented dairy (if you tolerate).
Enjoy some gallbladder friendly lemon water in the morning and cranberries! Reduce stress as much as you can, because it’s a precursor to cortisol and cortisol prevents proper bile production. In brief, sleep well, eat regularly and exercise enough the ways you enjoy the most (hard/forced exercise can enhance stress in the body). I know it’s easier said than done! But at least you have some tools to heal step by step.
Healthy fats include:
- Monounsaturated fats (like extra-virgin olive oil, olives, avocados, almond milk)
- saturated fats (from grass-fed meat, organic or pasture-fed butter, ghee, eggs, yoghurt, coconut and coconut oil)
- unsaturated omega-3s (from fish oil, flaxseed oil, almond milk, raw nuts and seed such as lax-, sunflower,-pumpkin,-sesame,- and chia seeds, spirulina and wakame) Remember the essential dark glass bottle, especially for the flaxseed oil, and storage in the fridge!
- Grass-fed beef and pasture-raised eggs and dairy have much higher amounts of protective omega-3s to counterbalance the omega-6s than grain-fed.
Healthy fat benefits:
- Fat is essential to brain health
- Fat keeps your lungs working properly
- Fat boosts your immune system
- Fat keeps your largest organ healthy (skin)
- Fat is great for heart and blood pressure
- Fat can boosts your metabolism and help with weight-loss
- Fat can help with diabetes
- Fat can help with osteoporosis
- Fat can help with cancer
Note! good fats can go bad:
- A good fat can become bad if heat, light, or oxygen damages it.
- Polyunsaturated oil must be kept in a dark glass bottle and refrigerated.
- Cooking at high heat with some unsaturated oils can damage the fat. (butter, avocado oil and coconut oil can tolerate the high heat)
- Discard oils, seeds, or nuts if they smell or taste bitter.