Table of contents:
- Simple tips for maintaining healthy bile
- 1. Eating healthy foods bile
- 2. Limiting certain types of food
- 3. Maintain ideal body weight
- 4. Improve your lifestyle
Maintaining the health of the bile is important. Like other components in the digestive system, disturbances in bile also have an impact on the digestive process.
Bile is a fluid that functions to break down fat so that it is more easily absorbed by the body. This fluid, produced by the liver, is then stored temporarily in the gallbladder and flows through the bile ducts when needed. Here are some tips you can do to keep your bile healthy.
Simple tips for maintaining healthy bile
Maintaining the health of bile can be done through diet and lifestyle. Here's the explanation.
1. Eating healthy foods bile
Foods that are healthy bile are foods that are low in fat and cholesterol, and high in fiber and protein. Therefore, you are advised to eat foods such as:
- whole grains like oats and brown rice
- fish, chicken, and lean red meat
- fruits and vegetables
- low fat dairy products
- walnuts, flaxseeds (flaxseed), and vegetable oils
Consumption of certain food items such as coffee and peanut butter is also alleged to help maintain bile health. However, this still requires further research and you are still advised to consume it in moderation.
2. Limiting certain types of food
If there are foods that are recommended to maintain the health of the bile, then there are foods that can have the opposite effect. This type of food contains a lot of refined carbohydrates and saturated fats. Try to limit, or even avoid, the following foods:
- food that is processed many times
- fried food
- red meat is high in fat
- high-fat dairy products such as ice cream, cheese, and butter
3. Maintain ideal body weight
Obesity, weight loss surgery, and certain types of diet can increase your risk of developing gallbladder disease. As much as possible, maintain your ideal body weight and start to be more active so that your bile is always healthy.
If you are overweight, try to reduce it slowly. There is no need for a strict diet to lose weight drastically, because this will stimulate the liver to release more cholesterol into the bile.
As a result, the balance of bile composition will be disturbed and trigger the formation of gallstones.
4. Improve your lifestyle
One of the most common disorders in bile is bile reflux. This condition is characterized by an increase in bile into the stomach, and in rare cases it can rise to the esophagus. Not infrequently, bile reflux occurs together with stomach acid reflux (GERD).
In addition to eating a healthy diet for bile, you can also prevent bile reflux by improving your lifestyle. Some of the things you can do include:
- eat smaller portions
- keep the body upright for 2-3 hours after eating
- sleep with high pillows
- do not smoke
- avoid alcohol consumption
- keep the body relaxed
Apart from being beneficial for the continuity of the digestive system, maintaining the health of the bile is also important to prevent more dangerous conditions such as gallstones and gallbladder cancer.
It's not too late if you want to start a better lifestyle for a healthy digestive system. Come on, start by changing your daily eating habits to become healthier.
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