Why You Should Care About Bile (Seriously)

Let’s talk about bile—a crucial but often-overlooked part of your digestive system.

If you’ve already worked on boosting your stomach acid, cleaned up your diet, and tried every gut-friendly supplement, but you’re still bloated, breaking out, or reacting to healthy fats… it might be time to focus on your bile flow.

Bile plays a major role in fat diges

tion, nutrient absorption, hormone clearance, and liver detoxification—yet most people don’t even know what it is. Let’s change that.

Bile is a digestive fluid produced by the liver and stored in the gallbladder. It’s released into the small intestine when you eat fats, and it plays several key roles in maintaining gut, liver, and hormonal health.

Here’s why bile is important:

• It breaks down dietary fats for proper digestion

• It supports the absorption of fat-soluble vitamins (A, D, E and K)

• It helps remove excess hormones, especially oestrogen

• It binds to toxins and waste for elimination

• It supports healthy, regular bowel movements

When bile isn’t flowing properly, you might notice signs of sluggish digestion, nutrient malabsorption, and hormonal imbalances—even if you’re eating all the “right” foods.

If your bile flow is low or sluggish, your body may struggle to digest fats or clear waste effectively. Common symptoms of poor bile flow include:

• Floating, pale or greasy stools

• Bloating or nausea after fatty meals

• Right upper abdominal pain (under the ribs)

• Hormonal acne, PMS or irregular periods

• Constipation or sluggish bowel movements

• Feeling worse after eating high-fat foods

• Low levels of vitamins A, D, E, or K despite supplementation

These are all clues that your gallbladder and liver may need support.

Your liver doesn’t just make bile—it also helps process and detoxify hormones, especially excess oestrogen.

Once the liver has done its job, bile is responsible for carrying those hormones into the bowel to be excreted. But if bile isn’t flowing well, hormones can be reabsorbed and recirculated, leading to symptoms like:

• Breakouts and hormonal acne

• PMS or heavy, painful periods

• Mood swings and irritability

• Fluid retention and bloating

In my clinic, I see this all the time: women doing everything “right” but still feeling stuck because no one’s looked at bile flow.

The good news is: you don’t need extreme detoxes or expensive protocols to get your bile flowing. Supporting your liver and gallbladder naturally is simple, sustainable, and incredibly effective.

Here are some simple ways to support bile production and flow:

1. Eat bitter foods

Rocket, dandelion, radicchio, lemon juice and apple cider vinegar before meals can stimulate bile release naturally.

2. Include choline-rich foods

Eggs, liver, salmon and grass-fed meats are rich in choline, which helps your liver produce bile.

3. Support liver function

Nutrients like beetroot, turmeric, leafy greens, and cruciferous veggies help your liver detox effectively.

4. Use castor oil packs

Applying a warm castor oil pack over the liver and gallbladder area supports bile flow and reduces stagnation. It’s one of my favourite old-school tools.

5. Move your body

Gentle daily movement—like walking or yoga—can help stimulate bile release and improve digestion.

If you’ve done the gut work but still feel stuck—if your skin is flaring, your hormones feel out of whack, or you just can’t tolerate healthy fats—your bile flow might need more attention.

Optimising bile production and flow can be the game-changer for women with gut issues, skin problems, and hormonal imbalances. It’s not just about what you eat—it’s about how your body breaks it down, absorbs it, and eliminates what it doesn’t need.

If your digestion feels off and nothing’s shifting, bile might be your next best step.