Digest Fats Easier | Tips for Keto with no Gallbladder | Lose Fat- Thomas DeLauer
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the keto diet means they are eating a lot of fats now if you don’t have a gallbladder or you have any other kind of gall issue this might concern you because to the naked eye it would seem like well if I don’t have a gallbladder there’s no way I can do Kido because I won’t be able to digest fats honestly I couldn’t be further from the truth see the gallbladder is just a storage mechanism for bile so I’m gonna make it all very clear in this video I’m gonna give you some very specific tangible things that you can do to help make the digestion of fats easier with or without a gallbladder so even if you do have a gallbladder you’re still going to get some awesome tricks out of this video okay you’re watching the Internet’s leading performance and nutrition channel with new videos and regular programming coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos sprinkled on throughout the week as well just so you have extra content make sure that you hit that little Bell button so you can turn on notifications so you know whatever I go live and also head on over to high comm to check out the apparel that I’m always wearing in my videos alright so you lost your gallbladder what does that mean what’s good happening inside your body well let’s break it down a little bit when you consume fat here’s what happens okay you consume it it goes in your stomach it starts to break down it reacts with specific enzymes ok then once it goes into the small intestine the liver produces bile yeah you heard me right the liver produces bile not the gallbladder so the liver produces bile in order to help emulsify and break down those fats now if you’ve seen my videos before you know that fats don’t ever fully digest they just emulsify and it’s the job of the bile to emulsify them so the liver produces the bile the Bayeux goes into the small bowel and it starts to break down the fats as much as it can okay well believe it or not you don’t need all that much bile to break down fats so what ends up happening is you have a bunch of extra bile that didn’t get utilized and that bile gets reabsorbed into the bloodstream and then goes into the gallbladder okay so that’s what the gallbladder does the gallbladder is just a storage mechanism for the extra bile that the liver produces and the reason that the body does this is to sort of preserve the efficiency of the liver that way the liver can produce bile extra bile can go into the storage mechanism of the gallbladder and the livers not having to always be obligated to produce bile it doesn’t all have to be on call for lack of a better word so when you do not have a gall bladder the only difference that really occurs is you don’t have a preset storage form of bile the liver is required to produce bile every time which sounds like a horrible thing but it’s really not that big of a deal all it means is that the bile that’s produced in your liver goes directly into the small intestine and it’s not quite as concentrated because it hasn’t been sitting in its storage form just sort of brewing it’s just inputted directly into the small intestines in the liver and aids in digestion no big deal okay so I’m gonna give you some specific things that you can do as far as you’re eating timing and as far as certain things that you can’t eat now you’re gonna help you digest fats a little bit easier if you don’t have a gallbladder but first even if you do have a gallbladder there’s something that I needed to bunk okay it’s the world of gall stones gall stones are little chunks of cholesterol that basically gets solidified and clog up our gall bladder now people would generally think that the more fat that you eat the higher risk you are of having gall stones not the case at all that’s not how it works you see believe it or not the gall stones are formed from a lot of different things and higher fat diets actually flush out the gall stones see there was actually a study that was published in the American Gastroenterological Association Journal that found when they took a look at subjects that consumed either a high-fat diet or a low-fat diet that the subjects that consumed the high-fat diet had a lower risk of gall stones than those that consumed a low-fat diet and again it comes right back down to the fact that that gall bladder is used when you break down fats so the more fats you’re consuming the more the bile is running through the system and keeping the system and the lines clean so you have a less likely chance of getting gall stones if you’re on a keto diet than if you were eating a traditional diet so that’s true whether you have a gall bladder or not now let’s give you some tactical things that you can do okay first off if you’re on a keto diet you don’t have a gall bladder you’re going to have to accept the fact that when you first get into ketosis you’re gonna have to reduce your fat intake not for good not for ever but just as your body’s getting used to this your liver is gonna modulate your body is smart your liver is gonna understand that you’re starting to consume more fats so it’s gonna know and be able to throttle how much bile it produces so just bear with it for a good six to eight weeks and know that it might take you a little bit longer to get into ketosis then the person next to you no big deal the other thing that’s a stark difference from what I normally preach is that you’re gonna have to eat smaller meals for a while okay not necessarily forever but at least for the first few months smaller meals are gonna allow your liver the opportunity to produce bile at the rate that it needs to produce it if you were to consume a copious amount of fat all at once you didn’t have a gallbladder your liver would have a hard time keeping up now once your liver is accustomed to this and you’re consuming more fats on a regular basis it’s all good but you’re gonna have to go with like five six meals per day even though goes against the grain of what I normally talk about don’t worry it’s not the end of the world as long as you’re still in a deficit you’ll still come out fine now this next thing is something that you can do right away whether you have a gallbladder or not it’s gonna help you out okay you can start consuming soluble fiber with your fats so soluble fiber sort of turns into a gel when it goes through digestion it draws in water and what that does is it ends up creating this gel-like substance that slows down the digestion of just about everything that it’s involved with so if you consume say some coconut oil and then you also consume some form of soluble fiber along with that the soluble fiber is going to turn into a gel it’s gonna slow down the breakdown of the coconut oil giving your body a chance to produce enough bile to thoroughly break it down now here’s a really cool one that a lot of people don’t know about this is artichokes I talked about artichokes in other videos as they’re a phenomenal prebiotic okay they add great amounts of good bacteria into your body through the way of fertilizing the good bacteria that already exists now one thing that people don’t know about artichokes is that it stimulates bile production see there’s actually a study that was published in the Journal of Fida Medicine that found that just 30 minutes after consuming artichokes there is a 127 percent increase in bile production and 60 minutes after consuming artichokes there is a 151 percent increase in bile production so yeah even if you don’t have a gall bladder if you just consume some artichokes with your meals not only are you getting some fiber that’s slowing down digestion but you’re also boosting bile production this puts you in a very advantageous situation if you don’t have a gall bladder so I highly suggest adding artichokes to the mix you honestly can’t lose they’re great no matter what and honestly dipping a little bit of our jokes in some mayonnaise is a pretty darn perfect Kito treat the next thing that you can start doing is another thing that I talk about all the time apple cider vinegar now in this particular case I know I talk about capsules I know I talk about liquid you’re gonna want to go with the liquid in this case because the liquid AC V is shown to thin bile what that means is that the body’s gonna have an easier time processing it it’s gonna be able to produce a little bit more because it’s thinner and it’s gonna move through the ducts faster which means that it can come from the liver into your small intestines significantly faster and give you the ease and the digestive comfort that you need when you’re starting to break down more fats than your body’s accustomed to last but not least and man this video is just kind of going against the grain of a lot of things that I talk about but you’re gonna want to lean on medium chain triglycerides a little bit more than someone that’s on just a traditional keto diet now normally I say use MCTS in moderation because why they’re shorter chain which means they give you quick energy but not the long tail energy that you want well if you’re someone that doesn’t have a gallbladder long-chain fatty acids are harder for you to break down they’re bigger molecules medium chain triglycerides don’t involve the bile you see they go directly into absorption and give you immediate fuel so for you on the keto diet without a gallbladder MCTS are going to be your friend so you’re gonna lean on them a little bit heavier than someone else would I would recommend about 40% of your fats come from MCTS if you don’t have a gallbladder it’s going to help you break them down a little bit faster and it’s gonna still allow you to produce ketones so the first part of your keto diet when you’re first starting your keto journey and you don’t have a gallbladder load up on the MCT so you can at least get yourself into ketosis and then start incorporating the fats into the mix so I hope that this video clear some things up and gives you the peace of mind that you can absolutely do the keto diet in fact you can have the utmost success you just have to understand how the body works if you have ideas for future videos or even specific medical conditions that you’re concerned with and how they interact with keto I’d be happy to address them I’m not a doctor and I don’t play one on TV but I can at least give you good solid information I’ll see you in the next video
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Digest Fats Easier | Tips for Keto with no Gallbladder- Thomas DeLauer. In this video, Thomas will provide some simple and specific things that you can do to make the digestion of fats easier with or without a gallbladder. Study – Journal of the American Gastroenterological Association:
The main role of the gallbladder is to store bile, and in turn, the role of bile is to digest fat – people assume eating a lot of fat is somehow linked to an increased risk of gallstones, which are solid deposits of cholesterol and bile that can form in the gallbladder. Most of the cholesterol in the bloodstream is made inside the body (as part of a tightly regulated process inside the liver), not derived from the diet.
None of the common causes of gallstones (including inherited body chemistry, body weight, low gallbladder motility, and low-calorie diet) are linked to the keto diet.
A meta-analysis compared those who lost weight on a low-fat diet versus a low-carb diet and found that those on the low-fat diet were more at risk of developing gallstones, with those on a high fat diet having a reduced number of gallstones. Additionally, eating high fat is thought to stimulate gallbladder emptying, which could be even protective against stone formation. In other words, it is possible to follow your original diet after gallbladder surgery. However, you may have to make adjustments before your body can adapt to fat digestion:
Keto without a Gallbladder- Slowly Increase Fat Intake:
It’s typically recommended that you avoid very high-fat and low-fiber meals right after surgery as if you ingest a lot of fat with a small amount of fiber in one sitting, then you are much more likely to experience diarrhea or indigestion, but most people return to a regular diet within a month after surgery. You need to take a much slower approach to the keto transition than most people would.
Ideally, slowly increase your fat intake and eat smaller meals on a more frequent basis until your body adapts to higher fat meals, then see how your body reacts before adding additional fats to another meal. If your stools don’t change much, you can try adding a little bit more fat to your meals the following day.
Pair Fats with Soluble Fiber:
When you add more fats to your meals and you notice your stools becoming greasy or oily, there’s a good chance your body is unable to digest all the fats you’re eating. Pair soluble fiber with your meals as soluble fiber attracts water and turns to gel during digestion, which slows digestion – pulls water into the digestion process and essentially turns it into a gel-like substance to help your body break down food and fat properly.
Eat Foods that Increase Secretion of Bile:
The more bile your liver produces, the easier time your body will have breaking down your additional fat intake.
Artichokes- Artichokes stimulate bile production in the liver and increase its flow into the intestines. A study published in the journal Phytomedicine looked at the effect artichoke extract vs placebo had on bile secretion in 20 people. Researchers found that in the artichoke group: after 30 minutes after the test-substance was administered there was a 127.3% increase in bile secretion was recorded, after 60 minutes, 151.5%, and after another 60 minutes, 94.3%. The highest increase in the case of the placebo (139.5%) was seen after 30 minutes (1)
Ginger (and lemon)- Ginger stimulates the secretion of gastric juices like hydrochloric (HCL) acid and bile – it has also been shown to inhibit inflammation of liver tissue aiding in the removal of toxins;
ACV- Apple cider vinegar contains malic acid which can help thin bile for efficient flow from the liver – allows for more bile production and bile flow, resulting in easier fat digestion.
1) Kirchhoff R , et al. (n.d.). Increase in choleresis by means of artichoke extract. – PubMed – NCBI. Retrieved from
2) R, G. (n.d.). Anticholestatic activity of flavonoids from artichoke (Cynara scolymus L.) and of their metabolites. – PubMed – NCBI. Retrieved from
3) Soluble vs. insoluble fiber: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved from
4) Zhou Y , et al. (n.d.). Dietary Natural Products for Prevention and Treatment of Liver Cancer. – PubMed – NCBI. Retrieved from