5 Therapeutic Foods to Optimize Your Healthy Fats

Want to supercharge those healthy fats you are eating to boost the function of your prostaglandins?
In the Blog Post Fat-Part 4 I discussed How Fats and Prostaglandins Help Reduce Inflammation
Our body can use a little help sometimes in digesting fats.
Here is a list of therapeutic foods and oils to help you get the most out of your fat intake.

Increases bile production. It has been suggested that 30 minutes after eating a globe artichoke, bile flow is increased by over 100%. Bile from the gallbladder is necessary to digest fats so this is a good thing!
High levels of folate and manganese support gallbladder function. Grate and mix with green apple and carrot (drizzle with olive oil and lemon juice) and eat as a condiment.Dandelion
Enhances the flow of bile, improving liver congestion, bile duct inflammation, hepatitis, gallstones, and jaundice. Dandelion has a direct effect on the liver, causing an increase in bile production and flow to the gallbladder (choleretic effect), and it has a direct effect on the gallbladder, causing contraction and release of stored bile (cholalogue effect).
High in limonene, they help in thinning the bile and enhance overall digestion.
Sulphur-based chemicals increase the flow of bile, helping to maintain a healthy gallbladder and liver function.

Coconut Oil
The digestive health advantages of medium-chain fatty acids (MCFA) over long-chain fatty acids (LCFA) are due to the differences in the way our bodies metabolize these fats. Because the MCFA molecules are smaller, they require less energy and fewer enzymes to break them down for digestion. They are digested and absorbed quickly and with minimal effort. MCFA are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even essential. Therefore, there is less strain on the pancreas and digestive system. This has important implications for patients who suffer from digestive and metabolic problems. Also contains a high amount of lauric acid, which has antimicrobial properties. Contains 49% lauric acid, 18% myristic acid, 8% palmitic acid and 8% caprylic acid.

In Fat Part 3 I talked about the different “essential fats” that the body is not able to make on its own; Alpha-linolenic Acid (ALA) and Linoleic Acid (LA). Here is a list of therapeutic oils to get your ALA and LA.

Almond Oil & Almonds
Stable oleic-rich oil. Composition: 7% palmitic acid, 61% oleic acid, and 30% linoleic acid.
Avocado Oil
Oil is composed of 17% palmitic acid, 68% oleic acid and 12% linoleic acid.
Contains 12% myristic acid, 26% palmitic acid, 12% stearic acid, and 28% oleic acid.
Flaxseed Oil
Delicate oil due to high alpha-linolenic acid content. Contains 17% oleic acid, 14% linoleic acid and 60% alpha-linolenic acid. Lecithin content has shown to increase biliary phospholipid levels and help with gallstones.

Additional sources of Alpha-linolenic Acid (ALA) include pumpkin seeds, pumpkin see oil, walnuts and walnut oil.

Bon Appetit!

PS: Click here to read the whole 5-part fat series!


Cindy Hull
Hull Nutrition