Which Vegetable Binds Bile Best?

“Which Vegetable Binds Bile Best?” To lower the risk of diet and lifestyle-related premature
degenerative diseases and to advance human nutrition research, relative bile acid–binding potential
of foods needs to be evaluated. Since the bile acids are absorbed back into
the system they may increase cancer risk. Some vegetables bind bile acids better than others. We know that those eating plant-based diets are
at lower risk of heart disease and cancer, which could in part be because of phytonutrients
in plants that act as antioxidants and potent stimulators of natural
detoxifying enzymes in our bodies. They can also lower cholesterol
and detoxify harmful metabolites, functions that can be predicted by their ability to
bind bile acids so as to remove them from our body. This group of researchers discovered
three important things. First, an over five-fold variability in bile acid binding
among various vegetables that had similar fiber content, indicating that the bile acid binding is not necessarily
related to the total dietary fiber content, but instead to some combination of unique
phytonutrients yet to be determined. Second, they found that steaming significantly
improves the bile acid binding of collards, kale, mustard greens,
broccoli, peppers, and cabbage, as well as beets, eggplant, asparagus,
carrots, green beans, and cauliflower, suggesting steaming vegetables may be
more healthful than those consumed raw. And finally, they determined which vegetables
kicked the most bile binding butt? Turnips turn-up last. Then comes cabbage, cauliflower, bell peppers,
spinach, asparagus and green beans, beaten out by mustard greens and broccoli. Then basically tying for the #5 slot,
eggplant, carrots and Brussels sprouts. Then coming in as the #4 best
bile binder: collard greens. And then left we have beets, kale,
and okra left in the running. Any guesses as to #1? Kale only gets the bronze. Kale surprisingly got beat.
Beets get the gold. Inclusion of all these vegetables in
our daily diets should be encouraged. Both papers ended basically the same way. Our two leading killers are
to a large extent preventable by appropriate diet and lifestyle modifications,
such as eating these vegetables, which when consumed regularly, may lower the risk of
premature degenerative diseases and improve public health.

45 Replies to “Which Vegetable Binds Bile Best?

  1. Beet greens are tasty but for some reason I can't eat the actual root!  It comes right back up!  It must have something in it that my body doesn't like!

  2. I do enjoy poking you in the eye with things about BACON, Heavy Cream, Ice Cream, and the like, but always enjoy your presentations.


  3. Yes yes yes !! I loved this video and really needed this information. I've been doing lots of research ever since I got my gall bladder removed three years ago ! Worst decision ever in most ways but now that I'm a plant eater I am almost healed. I love beets ! I would love to see a video about gallbladders somehow. Doctors just keep taking them out of people when it's just symptom of a high fat diet. Would love to know more about it. 🙂

  4. I think it is relevant though that these studies were done "in vitro".  I would imagine that you could through a sponge in the mix and it would beat everything, but that doesn't mean that it is better or that that is what would even happen during the digestive process.  After all, the foods mentioned would first pass through some digestive processes before even coming into contact with bile right?  I think, without reading the studies I grant you, that these studies are kind of pushing what we should consider applicable to human digestion considering that they were "in vitro".

  5. can anyone help, having problems with bowel movement and now just discovered i'm getting a hernia any herbs or good food for these problems?

  6. There is one unknown here… tap water, filtered water or purchased water.  I did the microwave test and learned it is true i.e. plants in microwaved water die or stop growing.  But, I also discovered that all tap water did poorly.  In my tests, boiled Aquaponic water grew the best plants.  I would NOT use tap water to steam veggies unless the water was pure and clean.

  7. Thank you this is good info.  Perhaps this will explain why beets have been a staple food in many cultures. They probably knew this. 🙂
    Having a Russian background does definitely make beets one of my favorite foods.  We buy beets in larger bags because we use them often.  We steam, boil and bake them.  I often boil a few beets unpeeled and store them in the refrigerator.  Then it only takes several minutes to peel and chop them, so we can have them for lunch. 
    The best thing about beets, I find, is that they don't need any fancy dressing, just olive oil and salt is often enough.  Good beets are sweet and tasty. It is important to me that it is easy to make and therefore we eat them often.  

  8. Still, weight loss is more important than the rest. But then, since anything on this list helps weight loss (because of high volume, fiber content and now apparently binding bile acids meaning increasing calorie loss), why not do both!

    But does it really? Was there a study measuring the bile acid content in stools?
    If not, this is not proven. Again. We need better studies.

  9. I love beets and eat them frequently.  However, you saw cooked beets, which is my preference, but I have heard they must be eaten raw, is this true, toxic when cooked?  thank you for all you do.

  10. Thanks for this video which I’ve stumbled on after researching bile acid malabsorption

    I’m currently on the start of a 2 week intake of Questran which is a brand name in powder form mixed with water in the hope it will cure chronic pain and diarrhoea which I’ve been controlling with codeine for the past couple of years but it’s now happening after everything I eat

    I’m going to start eating these vegetables especially the top 5 thanks

    More info on Questran here


  11. I never had a raw beet til 2 wks ago. Just occasionally pickled. The raw is … OK! Gives a good crunch on a salad. And it's pretty : )

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