The digestive system in your body is vast and complex, and issues at various levels can contribute to high bad cholesterol (LDL). No matter how much you adjust your diet, if you don’t treat the digestive system at the right level, your cholesterol will not be properly regulated.
One interesting interaction in this process is that the liver produces a digestive fluid called bile. Bile is formed in the liver and travels through ducts called bile ducts before being stored in the gallbladder, where it is concentrated. The main function of bile is to emulsify cholesterol and fat-containing food components—essentially breaking them down like a detergent. Some of these components are absorbed, some are excreted, and some are utilized by the body.
If the flow of bile from the liver is reduced, if there is an obstruction in the bile ducts, or if the gallbladder is unable to concentrate bile properly, it results in bile deficiency. One key symptom of bile deficiency is constipation. When constipation occurs, bile is unable to process fats as efficiently, leading to a backup, which causes cholesterol levels to rise. This results in an increase in LDL (low-density lipoprotein), often referred to as "bad cholesterol."
However, LDL itself is not inherently bad. It is actually a protein that carries cholesterol. It is labeled "bad" based on the direction in which it transports cholesterol—from the liver to peripheral tissues. When a person has high LDL, it indicates that cholesterol is being deposited in tissues at a higher rate. This is why LDL is considered harmful.
On the other hand, HDL (high-density lipoprotein) is considered "good cholesterol," even though it is also a protein. HDL carries cholesterol in the opposite direction—from tissues back to the liver, where excess cholesterol is broken down and eliminated. This is why higher levels of HDL are considered beneficial.
LDL also consists of different particle sizes—large-bound particles and small particles. Large-bound particles are less harmful, while small LDL particles are more problematic because they can easily penetrate arteries and form blockages. Therefore, simply measuring LDL levels does not give the full picture.
For an accurate assessment of cholesterol-related risks, a CAC (Coronary Artery Calcification) test is recommended. This test measures the extent of calcification and cholesterol plaques in the arteries, particularly those caused by small LDL particles.
Now, bile is produced in two forms:
• Primary bile salts – produced by the liver.
• Secondary bile salts – produced by gut bacteria (microbiome).
A poorly functioning gut microbiome results in reduced secondary bile salt production, which means cholesterol toxins are not properly bound, excess cholesterol is not excreted, and cholesterol is not efficiently emulsified. This leads to high cholesterol levels in the body.
Bile also plays a crucial role in lubricating the colon to ensure proper bowel movements. A deficiency in bile leads to constipation, while an excess of bile can cause diarrhea. Additionally, bile helps prevent bacterial overgrowth in the small intestine, a condition known as SIBO (Small Intestinal Bacterial Overgrowth).
So, what can be done if you experience constipation after eating fermented foods like lentils and vegetables? The key is to regulate bile flow.
How to regulate bile flow:
• Organic, raw, unfiltered apple cider vinegar – Stimulates bile flow. After age 30, taking 4-5 drops of apple cider vinegar with a straw on an empty stomach 30 minutes before breakfast can help maintain stomach acid levels (which naturally decline with age), improve protein digestion, and ensure proper bile production.
• Ginger: A powerful bile stimulator. Ginger contains allicin, which helps lower bad cholesterol levels.
• Ginger powder – Taking one teaspoon of ginger powder with yogurt before bedtime can improve gut function, reduce acid reflux and bloating, and stimulate bile flow.
No matter how healthy your diet is, cutting carbs is essential for cholesterol management. However, unless you regulate bile flow, bad cholesterol will continue to be a problem.