- Chewing slowly gives the body time to produce more bile
- Take choline: Choline is an important lipotropic nutrient in every cell. It helps emulsify fats and make them water-soluble. It helps with lipid transport, liver repair, nerve conductivity, brain development and cognition. It helps control deposition of fat in your organs, especially the liver. Food sources include soy lecithin, sunflower lecithin, organic eggs, grass-fed beef, cauliflower.
- Eat fermented foods: Fermented foods help to build a healthy microbiome, but also helps to increase digestive enzymes from stomach, pancreas and gallbladder. Fermented foods include sauerkraut, kimchee, kombucha, goat/coconut/water kefir and its juices (brine), which all improve bile production.
- Take bitter, eat bitters: Bitters stimulate the release of bile, saliva, HCl, pepsin, gastrin and pancreatic enzymes, increase the tone of the lower esophageal sphincter and boost digestion. Bitters include apple cider vinegar, watercress, arugula, kale, mustard greens, dandelion greens, grapefruit, ginger, horseradish, dark chocolate (over 85% cacao), coffee (caution if you have adrenal issues).
