The Gallbladder - Part 3

Part 3: How to Support Your Gallbladder at Every Stage

Whether your gallbladder is working away quietly, starting to act up, or already long gone, there are simple, practical steps you can take to feel better.

I’ve broken it down into three levels – pick level that resonates most with your symptoms. And remember, there’s always a way to support your digestion, even if things feel a bit tricky right now.

You don’t need to do everything or be perfect, small adjustments that fit into your life, little by little, is always best. Start where you are, be kind to yourself, and know that even small steps can make a big difference.

1. If Your Gallbladder Is Happy: How to Keep It That Way

If you’re not having any symptoms (or very few), this is the perfect time to stay ahead of things. A little gentle care now can help prevent problems down the road, especially as hormones shift. The goal here is to keep bile flowing smoothly and avoid the buildup that can lead to discomfort or gallstones.

Here are some simple ways to support a happy gallbladder:

Start your day with warm lemon water.
A cup of warm water with a squeeze of lemon first thing in the morning can gently stimulate bile flow, wake up your digestion, and set the tone for a good day.
Enjoy bitter veggies often.
Bitter foods like arugula, dandelion greens, and radicchio are magic for digestion—they nudge your gallbladder to release bile and keep things moving smoothly. Try to include them where you can—whether it’s tossing arugula into salads or adding some sautéed bitter greens to dinner.
Add turmeric when you can.
Turmeric is anti-inflammatory and supports bile flow. Sprinkle it into soups, curries, or smoothies—or sip on golden milk if you’re feeling fancy.
Move your body in ways you enjoy.
Gentle movement helps digestion. Go for a walk after meals, try some yoga, or find ways to move throughout the day that feel good to you. It doesn’t have to be intense—just 10 minutes of walking can make a difference.

These small, simple steps can keep your gallbladder happy for the long haul—it doesn’t need to be complicated.

2. If Your Gallbladder Is Acting Up

When your gallbladder starts acting up, the goal is to stimulate bile flow, reduce digestive stress, and give your system time to reset. These simple strategies can help you feel better fast and prevent things from getting worse.

Start with digestive bitters before meals.
Bitters are powerful allies for your gallbladder. A few drops of bitters tincture 10-15 minutes before eating stimulate bile flow and wake up digestion. I

My favourites: Canada or US

Add ½ teaspoon of turmeric daily.
Turmeric supports bile production, reduces inflammation, and can soothe digestion. You can stir ½ teaspoon into soups or smoothies, or make yourself a golden milk latte by mixing turmeric, warm coconut or oat milk, a pinch of black pepper (for absorption), and a bit of honey or maple syrup. Here’s a recipe
Prioritize smaller, balanced meals.
Eating smaller meals more frequently helps keep bile flowing without overwhelming your system. Large, rich meals are harder to digest, especially when your gallbladder needs a break.

If symptoms linger or get more intense—like sharp pain or nausea that won’t quit—it’s time to check in with your healthcare provider. You want them to do an ultrasound to check for gallstones. Don’t wait it out or push through discomfort if things don’t feel right.

3. If You’ve Had Your Gallbladder Removed

Losing your gallbladder changes how your body processes fats, but it doesn’t mean you’re destined for digestive discomfort. You don’t need to live with a “slip ‘n’ slide” digestive system! (if you know, you know 😳)

Without a gallbladder, bile flows directly from the liver into your intestines, trickling steadily rather than being released in bursts when you eat.

This shift makes it harder to handle large or fatty meals, but with a few adjustments, you can keep your digestion running smoothly and feel good day to day.

Here’s how to give your system the support it needs:

Take ox bile supplements
Ox bile supplements mimic the bile your body would normally store in the gallbladder, making them a helpful tool if you feel heavy or bloated after eating fatty foods. These supplements are (almost) a requirement post-gallbladder surgery, and they make a HUGE difference. With ox bile, you’ll be able to absorb fat and fat soluble vitamins.

My favourites: Canada or US

Stick to smaller, frequent meals.
Eating smaller meals throughout the day helps prevent bile overload and keeps digestion on track. Large, rich meals can be more difficult to process now that bile isn’t released on demand. Even with ox bile supplements, your digestion can’t handle super duper fatty meals. Keep that in mind if you’re away from an easy-to-access toilet.
Enjoy healthy fats, but spread them out.
You don’t have to avoid fats altogether—just have them in moderation and spread them across meals. Think olive oil, avocado, and nuts in smaller amounts.
Add fiber-rich foods to keep things regular.
Fiber helps bind excess bile and promotes regular digestion, which can prevent diarrhea and other digestive disruptions. Try adding chia seeds, ground flaxseeds, or leafy greens to your meals.

When to Reach Out for Support

If your symptoms are becoming more frequent or severe—like persistent nausea, pain, or fatigue—it’s important to reach out to a healthcare provider. Gallbladder issues can escalate, and catching problems early can make all the difference.

If you’d like more support, you can book a 1-on-1 appointment with me—and as a member, you’ll get 15% off. We’ll go over what’s happening with your digestion and come up with a plan that feels good and works for you.

So, What’s Next?

If there’s one thing to take away from all of this, it’s that your body is talking to you—and now you know how to listen.

Please remember - you don’t have to fix everything at once. Small shifts, ones that are easy to implement, will get things moving in the right direction. Start with one thing and see how that goes.

Always pay attention to what your body is telling you, and don’t ignore the signs when something feels off.

As always, if you need more personalized support, you can book in with me anytime. As a member, you get 15% off 1-on-1 sessions with me. Together, we can map out a plan that works for you and helps you feel good again—no matter where you’re starting from.

You’ve got this.

Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).

Part 1