Keto And Gallbladder: Repair And Restoration Possibilities

The gallbladder is a small, pear-shaped organ located underneath the liver. It plays a crucial role in digestion by storing and releasing bile, a fluid that breaks down fats in our diet. While a gallbladder removal surgery is sometimes necessary due to issues like gallstones, it is possible to maintain a healthy digestive system even without a gallbladder. This has sparked curiosity about whether following a keto diet can help repair the gallbladder and improve its function.

The gallbladder's role in digestion

The gallbladder is a small, pear-shaped organ located underneath the liver. It is about 7 to 10 centimeters long and up to 5 centimeters across at its widest point. The gallbladder plays a crucial role in digestion, working alongside the liver to break down fats.

The liver produces a substance called bile, which is crucial for fat digestion. Bile is a yellow, brownish, or olive-green liquid that helps break down and absorb fats from food. It is released from the liver to the gallbladder, which stores and concentrates it until it is needed. When we eat, the gallbladder contracts, releasing bile through the bile ducts into the small intestine. Here, bile breaks down fats from our food, allowing us to use them as fuel. Bile also helps us absorb fat-soluble vitamins, such as vitamins A, D, E, and K.

Between meals, when there is no fat to be digested, most of the bile flows into the gallbladder for storage. The gallbladder can hold about 30 to 80 milliliters of bile. When we consume fatty foods, the gallbladder contracts and releases the stored bile, aiding in the digestion of these fats.

Bile is composed mainly of water, but it also contains bile salts, cholesterol, certain fats (lecithin), and bile pigments. Bile salts are particularly important as they break down large fat globules into smaller droplets, making it easier for digestive enzymes from the pancreas to further process and absorb these fats.

A healthy gallbladder is essential for proper digestion and nutrient absorption. When the gallbladder is not functioning optimally, it can lead to various digestive issues and impact the body's ability to dispose of toxins effectively. Therefore, maintaining a healthy gallbladder through a wholesome diet and lifestyle choices is crucial for overall health and well-being.

What to do if you don't have a gallbladder

The gallbladder is a small, pear-shaped organ located just under the liver. Its main function is to store bile, a fluid produced by the liver that helps break down fatty foods. While it is possible to live without a gallbladder, its removal can increase the risk of developing certain health problems, such as a fatty liver, indigestion, and deficiencies in essential fatty acids and fat-soluble nutrients.

• Eat a healthy, balanced diet: Aim for a diet that is rich in vegetables, lean protein, whole grains, and healthy low-fat foods. Avoid high-fat foods, especially in the initial period after gallbladder removal surgery, as they can cause diarrhea and discomfort.
• Take supplements: Consider taking supplements such as digestive enzymes and bile salts to aid in fat digestion and absorption of fat-soluble vitamins.
• Manage fat intake: Since your body can no longer store bile, it is important to pace your fat intake. Consume healthy fats in moderation, such as those found in salmon and avocado, and avoid greasy, deep-fried foods.
• Include soluble fiber: Soluble fiber slows down digestion and reduces the workload on the liver. Include soluble fiber sources like Brussels sprouts, avocado, broccoli, sunflower seeds, and hazelnuts in your diet.
• Choose the right types of fats: Long-chain fatty acids, found in animal fats and oils like olive oil, require bile for digestion. Opt for medium-chain triglycerides (MCTs), found in MCT oil and powder, which are easily absorbed without the need for bile.
• Stay hydrated: Drink plenty of water to aid in digestion and prevent constipation, which is a common issue after gallbladder removal.
• Be mindful of triggers: Pay attention to any foods or drinks that trigger digestive symptoms such as bloating or diarrhea, and consider limiting or avoiding them.
• Consult a healthcare professional: Speak to your doctor or a dietitian for personalized advice and to ensure that your diet meets your individual needs.

How to adjust your diet after gallbladder removal

Adjusting your diet after gallbladder removal surgery is crucial to support your digestive health and ensure a smooth recovery. Here are some detailed guidelines on how to adjust your diet after undergoing gallbladder removal surgery:

Initial Post-Surgery Diet:

For the first few days after surgery, opt for clear liquids, broth, and gelatin. Alcohol should be avoided for at least two days.

Reintroducing Solid Foods:

After the initial liquid diet, gradually reintroduce solid foods. Start with small meals to prevent overwhelming your digestive system.

Foods to Avoid:

• High-fat foods: Limit your fat intake to no more than 30% of your daily calories, with saturated fats making up no more than 10%. High-fat foods can cause digestive issues like diarrhea, gas, and bloating.
• Tropical oils: Avoid oils like palm and coconut oil, which are high in saturated fats.
• Processed baked goods: Cookies, pastries, and cakes often contain high amounts of fat and sugar.
• Spicy foods: Capsaicin, the active compound in hot peppers, can irritate your stomach lining, leading to nausea, vomiting, and diarrhea.
• Caffeine, dairy, and very sweet foods: These are known to worsen diarrhea, so it's best to limit or avoid them.

Foods to Include:

• Fluids: Diarrhea can lead to dehydration, so drink plenty of water, broth, and sports drinks.
• Low-fat foods: Opt for low-fat, 1%, or fat-free dairy products, egg whites, beans, lentils, and low-fat crackers and bread.
• High-fiber foods: Include both soluble and insoluble fiber in your diet. Soluble fiber sources include avocados, Brussels sprouts, broccoli, and sunflower seeds. Insoluble fiber sources include berries like blackberries and blueberries.
• Lean meats or meat alternatives: Choose white fish like cod and halibut, or plant-based proteins.
• Healthy fats and low-fat cooking oils: Avocado, olive, and coconut oils are recommended over vegetable oil.

Additional Tips:

• Introduce solid foods gradually to prevent digestive issues.
• Eat small, frequent meals throughout the day to avoid gas and bloating.
• Substitute high-fat ingredients with healthier alternatives, such as using applesauce instead of butter in baking.
• Consider a vegetarian diet to reduce the consumption of fatty meats and dairy.
• Regular exercise and maintaining a healthy weight can also aid in digestion.

Remember, these adjustments may not be permanent. In the months following your surgery, you may be able to slowly reintroduce some of the restricted foods back into your diet as your body adjusts to life without a gallbladder.

Supplements to aid digestion

While the keto diet can be followed by those with gallbladder issues, it is important to be mindful of certain supplements that can aid digestion. Here are some supplements that can help:

Probiotics

Probiotics are beneficial bacteria that resemble good bacteria in the gut, aiding digestion. They are used to treat gastrointestinal issues such as diarrhoea and irritable bowel syndrome (IBS). Probiotics produce substances that limit harmful bacteria growth and boost the body's immune response to fight infections. Lactobacillus and Bifidobacterium are commonly used probiotics.

Licorice (DGL)

Licorice has been traditionally used to treat indigestion symptoms like heartburn and acid reflux, although scientific evidence is lacking. DGL, a specific extract of licorice with reduced side effects, may help cool heartburn. However, pregnant women should consult their doctor before taking DGL or any other supplement.

Peppermint Oil

Peppermint oil is suggested by several studies to reduce pain and bloating associated with IBS. Enteric-coated capsules of peppermint oil pass through the stomach to the intestines, where the oil is released, aiding in digestion. Small doses of peppermint oil are generally considered safe.

Chamomile

Chamomile is a versatile natural remedy used to treat digestive problems like an upset stomach, colic, and nausea. It is also used to alleviate anxiety and insomnia. However, people with plant allergies like ragweed may have an allergic reaction to chamomile, so consulting a doctor before use is advised.

Ginger

Ginger is commonly used in Asian medicine to treat stomachaches and relieve nausea and vomiting during pregnancy. It is generally considered safe in small doses of 1 to 2 grams per day. Ginger supplements are available in powder, capsule, tablet, or freshly cut root forms.

L-Glutamine

L-Glutamine is an amino acid that supports the intestines and other organs. It may help relieve diarrhoea caused by surgery, infections, or stress and improve nutrient absorption. However, more research is needed to confirm its effectiveness.

Digestive Enzymes

Supplementing with digestive enzymes can aid in breaking down macronutrients like carbohydrates, proteins, and fats. They are particularly helpful in digesting lactose and may also improve gluten digestion. While there is no standard dosage, following the directions on the supplement label is recommended.

MCT Oil

MCT oil, derived from palm kernel oil and coconut oil, is easily digested and may provide relief for a sluggish gallbladder. However, it is important to consult a healthcare professional before incorporating MCT oil into your routine, especially if you have existing gallbladder issues.

Foods to eat and avoid

The gallbladder is a small organ located under the liver, which stores bile, a substance that breaks down fats. A "sluggish gallbladder" refers to when the organ isn't functioning at full capacity, causing inefficient bile flow. This can lead to bloating, abdominal pain, burping, and other uncomfortable symptoms.

Foods to Eat

• Vegetables: Include lots of veggies like arugula, kale, Swiss chard, radishes, onion, garlic, parsley, and beet tops.
• Bitter Foods: Include bitter foods like cucumber, turmeric, ginger, and dandelion root, which naturally stimulate bile production.
• Soluble Fiber: Include soluble fiber like Brussels sprouts, avocado, broccoli, sunflower seeds, and hazelnuts, which slow down digestion, giving the liver more time to produce bile.
• Medium-Chained Triglycerides (MCTs): Include MCTs like coconut oil, palm kernel oil, and MCT oil, which are easily digested without gallbladder assistance.
• Probiotics: Include probiotics to maintain digestive health.

Foods to Avoid

• Grains and Sugars: Avoid grains and sugars, as they can spike fat-storing hormones, leading to gallbladder problems and an increased risk of gallstones.
• Protein Powders: Avoid consuming pure protein without fats, as it can spike fat-storing hormones and irritate the gallbladder.
• Nuts: Moderate your nut intake as they are high in phytic acid, which can irritate the gallbladder.

Frequently asked questions