Fiber is about the least sexy thing I could choose to talk about, but in terms of helping your body to eliminate toxins it’s at the top of the list and fiber for gallbladder sludge is essential. Especially helping to eliminate fat soluble toxins like hormones, bile salts and cholesterol residues that often make up gallbladder sludge. In fact, fiber is one of the key ways to help your body eliminate sludge from the gallbladder as long as it’s used correctly.
The Basics about Fiber:
Fiber comes in two varieties, soluble and insoluble. Soluble fiber dissolves in water and forms a gooey sponge in the gut that grabs toxins and also feeds gut bacteria. Insoluble fiber is unchanged by water and acts as an irritant to the gut wall, helping it to move correctly. Insoluble fiber can also ferment in the gut and act as a food source for your good bacteria. In terms of fiber supplements that means if you mix it with your drink and can’t tell it’s there, it’s soluble. If you mix it with your drink and it adds some texture or grit, then it’s insoluble.
Soluble and insoluble fiber have slightly different uses and functions in the body, but for the purpose of this article I’m not going to differentiate. I just want you to get fiber and lots of it.
General Benefits from Dietary Fiber:
- Detoxification – As your body eliminates toxins in the liver they are excreted into your intestines in order to pass out in your stool. Unfortunately that doesn’t always happen. Often we reabsorb these toxins, sometimes on purpose as is often the case with hormones and bile salts (both frequent components of gallbladder sludge) and sometimes by accident. If there is fiber in your intestines the fiber binds to the toxin and will not let your body reabsorb it. This means fiber for gallbladder sludge, detox or weight loss (which is a kind of detox) is absolutely essential.
- Regularity – This is the part of fiber that most people know about. It keeps your bowels regular and easy. This also is important for detoxification, simply because the more effective your bowels are, the more of the toxins from your liver are able to be released. The slower your bowels are moving the more likely it is that toxins will be reabsorbed. Fight your constipation the simplest way, with fiber. Just make sure you drink lots of water every time you take a fiber supplement because without enough water they can cause constipation instead of relieving it.
- Hormone Balancing – Most people don’t know that one of the most important mechanisms of hormone balancing is elimination. Hormones are just signals and in order to end that signal when we don’t need it any more, you eliminate those hormones just like you would a toxin. If fiber isn’t there to catch the hormones in your intestine then often you will pull them back in to your blood stream in a misguided attempt at being thrifty – we are the ultimate hormone hoarders. Fiber binds to hormones just like it does to bile salts and pulls them out of your body, helping to maintain your natural hormone balance.
- Blood Sugar Stability – This is tragically overlooked. The simple act of adding fiber to a meal helps your body to more effectively regulate and moderate the sugars that are coming in with that meal. Given that diabetes is reaching epidemic proportions, this simple step seems worth it. Fiber supplements or fiber-rich foods like flax seeds can also be added to foods like mashed potatoes that have a high glycemic index to help to moderate their effect on your blood sugar.
Fiber for Gallbladder Sludge
Fiber for gallbladder sludge is almost essential. When you’re working on eliminating the sludge it’s always a coordinated effort of liquefying bile, increasing bile flow through the gallbladder to flush the sludge out, and fiber to grab the toxins from the sludge and pull them out of the body so you don’t end up having to detoxify them back through the gallbladder. For more about the other steps of eliminating gallbladder sludge see this article as well as these helpful steps towards boosting liver performance. Fiber is essentially a large floppy molecule that acts like a sponge, catching the toxins that are released and holding on to them so that your body can’t reabsorb them. Fiber itself isn’t absorbed into your blood, it stays in your gut so it’s only available for use if you’ve eaten it recently – you can’t stock up the way you can with some vitamins and nutrients. For that reason fiber with every meal is important.
The average American eating the “standard american diet” (or SAD diet) gets between 12 and 15 g of fiber daily. The recommended daily allowance is 25 g and if you’re working on detoxification, weight loss or gallbladder sludge then it may be a good idea to get even more than that. Spreading fiber out through out the day so that there is always some in your gut to bind to toxins is extremely helpful. Also as you’re increasing the fiber in your diet it’s extremely important to increase slowly and to add water proportionally because otherwise fiber can be constipating, which is pretty much the opposite of what we want.
For the next week try to count the grams of fiber you take in on a daily basis just to see where you are starting from. If your fiber intake is too low then one of the best things you can do is add more high fiber foods into your diet or even a fiber supplement if you can’t add the foods. I try to shoot for anything between 30-50 grams daily. I don’t always make it, but I always try. Foods like nuts, beans, whole grains, fruits, vegetables and dark chocolate (woohoo!!!) are all high in fiber. Fiber for gallbladder sludge and any other kind of detoxification is absolutely essential.