When you first start a Ketogenic diet, it is important to assist your body adjust to the increase in fats as best you can naturally by increasing bile production from your liver.
Bile acids are essential for your digestion and absorption of fats and fat-soluble vitamins, as well as aiding your digestion of proteins and starches. Bile production is largely based on the foods we eat. Certain foods can increase bile production.
Yes, there are some supplements that are recommended dependant on individual health concerns, however the consumption of as many bitter herbs, bitter greens and vegetables as you can on a daily basis will naturally increase your hepatic cell production of bile and may be enough for a somewhat healthy person to not need high potency herbal supplements
Asparagus- boosts the two liver enzymes of Alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH) responsible for metabolizing alcohol out of the body. The leaves of asparagus also have therapeutic value, as they are also high in ADH and ALDH. Make sure to eat fresh asparagus, particularly in its raw state to help boost the enzymatic activity of this vegetable.
Broccoli – has a substance called Indole 3 Carbinole (IC3) is produced when a compound called glucobrassicin in broccoli is broken down. I3C has been found to inhibit the development of cancer and assists to eliminate unfavorable estrogen out the body
Arugula Rucola, or rocket, are all different names for one member of the brassica family that is most often consumed as a leafy green vegetable. Full of folate, vitamin C A &K, arugula greens are also rich sources of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and isothiocyanates. Together, these compounds have been found to counter carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells. However there is one nasty aspect to Rocket- It is actually a plant that accumulates a lot of nitrate. In a vegetable survey published in 2008 as part of an EFSA opinion, average nitrate levels varied from a low of 20-30 mg/kg in Brussels sprouts and peas to a high of 4,667 mg/kg in Rocket
Celery – full of flavonoids for eye health and a vast array of vitamins & minerals including Vit A, K, B vitamins, folate, phosphorus copper, magnesium, potassium and more, it is the phthalide within celery which is known to help lower blood pressure and also reduce LDL cholesterol by increasing bile acid secretion.
Dandelion Greens – So high in calcium & iron, Dandelion greens provide higher amounts of calcium and iron than most cultivated greens. Full of loads of minerals including magnesium, dandelion smoothies and dandelion pesto (an alternative to basil) are alternative ways to consume your greens.
Daikon Radish- technically considered a cruciferous vegetable, and therefore has many of the same benefits in its leaves as those other popular vegetables. The combination of antibacterial and antiviral activity with the expectorant properties make Daikon juice ideal for clearing up respiratory issues if you have excess phlegm or mucus in your respiratory tracts. A rich source of Calcium and Vitamin C, Daikon juice has also been shown to possess similar enzymes to those found in the human digestive tract, including amylase and esterase. These can facilitate more efficient digestion of complex carbohydrates, proteins, and fats into more easily manipulable compounds for the body. This can reduce constipation and increase nutrient uptake efficiency in the gut.
It doesnt stop there- Daikon radish has been shown to help aid in the relief of migraines by opening up constricted blood vessels. And last but not least- Daikon is an excellent substitute for chips!
Endive- commonly known as Escarole or Frisée – As seen in the picture at the top right of this page, these leafy vegetables are all a variety of lettuce, however they are all very different, in taste and individual phyto-chemical & nutritional profile. Lettuce contains inulin and fiber content which helps reduce glucose and LDL-cholesterol levels in diabetes and obese patients. It is recommended to always alternate your lettuce to obtain maximum benefit. The more diverse our plant foliage in our gut, the more diverse out gut microbiome and in turn the stronger our immunity
Globe Artichokes – High in Cynarin and Silymarin. Silymarin will increase bile production, prevent gallstones, safe guard and support liver production. Globe artichokes also have a mild diuretic effect assisting in lowering blood pressure for persons. Globe Artichokes are the preferred choice
Jerusalem Artichokes – are totally different, JA’s look like tubers as seen here below
Milk thistle has actually been used for over 2,000 years.
Milk thistle benefits work by drawing toxins out of the body that can cause a range of symptoms and diseases — including cancer development, high cholesterol, diabetes, kidney stones, gall bladder disorders, negative effects of chemotherapy, alcohol use, skin damage and much more.
As a herb that’s considered a “hepatic, galactogogue, demulcent and cholagogue,” milk thistle is able to promote healthy digestive function by helping with enzyme formation, increasing bile production, decreasing inflammation and soothing the mucous membranes throughout the body.