what foods are good for liver repair

 



  • Diet has a major impact upon your liver health.
  • Eating unhealthy foods, or having a diet high in fats, salts and sugars can lead to liver damage or disease.
  • Being overweight or obese can put strain on the liver, making it difficult to process the nutrients, vitamins and energy from your food.

The connection between food and the liver isn’t always clear. If you feel your diet may be affecting your liver, please read on to learn more about diet and liver health.

What causes fatty liver disease?

The most common causes of fatty liver disease are:

  • Being overweight, and/or extra weight around your waist
  • Type 2 diabetes mellitus or insulin resistance
  • High blood cholesterol and triglyceride levels
  • Drinking too much alcohol  

How can your diet cause fatty liver disease?

Fatty liver disease can be caused by a few different things (see above). Depending on the cause, changes to your lifestyle and diet can help fatty liver disease. You should talk to your doctor, clinic or nutritionist about the best diet and lifestyle changes for you.

What foods are good for healthy liver function?

Eating a healthy diet and being a healthy weight can often help avoid damage to your liver. 

Eating the right types of food helps you and your liver stay healthy. So, try to eat a mix of foods that are good for liver function:

  • Milk, yoghurt and cheese
  • Meat and fish (fresh or tinned low salt) and/or eggs, tofu, nuts and seeds
  • Fruits (fresh or tinned low sugar)
  • Vegetables, beans and legumes (fresh or tinned low salt)
  • Wholegrains (breads, cereals, rice and pasta)

You should also limit your alcohol use .

What foods should you avoid for healthy liver function?

  • Processed foods like packaged snacks, biscuits, fast food, and ready meals, are often high in unhealthy fats, added sugars, and artificial additives that can strain the liver.
  • Sugary drinks including soft drinks and energy drinks have added sugars, which can lead to fat buildup in the liver and insulin resistance.
  • Excess alcohol is a major contributor to liver damage, as it disrupts liver function and can lead to conditions like fatty liver, hepatitis or cirrhosis over time.
  • Refined carbs (like white bread, white rice and white pasta) are linked to increased liver fat. Reducing these in your diet can support overall liver health and well-being.

Monitoring body weight and mass index 

If you have problems with your liver, it’s a good idea to keep your body weight healthy by eating a balanced diet and exercising regularly. Being overweight is a risk factor for fatty liver disease.

When your body builds up excess fat in your liver, you have fatty liver disease. There are no particular symptoms but it can lead to long term health problems. It can eventually lead to cirrhosis and possible liver cancer.

Have a set of scales and a calendar on your fridge. Once or twice a month, weigh yourself and write it on the calendar. If your weight increases, speak to your doctor. They will be able to explain Body Mass Index and suggest diet and exercise options to help improve your liver health.


Top Foods for Liver Detox

A healthy diet is a great way to get the nutrients your liver needs. Your liver benefits from specific foods, fruits, herbs, and spices that naturally boost its function.

  • Leafy greens stand out as powerful allies that cleanse your liver. These greens contain chlorophyll that removes environmental toxins from your bloodstream. 

  • Cruciferous vegetables like broccoli and Brussels sprouts make liver enzymes work better. 

  • Salmon and mackerel contain omega-3 fatty acids that fight inflammation and reduce liver fat. 

  • The fibre in whole grains like oats & quinoa helps your body remove waste products.

Best Fruits to Support Liver Health

  • Citrus fruits like lemons, oranges and grapefruit activate detoxification enzymes. 

  • Apple's pectin and polyphenols help control serum and lipid levels

  • The anthocyanins in blueberries and cranberries fight inflammation and oxidative stress 

  • Grapes protect your liver cells from damage with their resveratrol content.

Herbs and Spices That Help Liver Cleansing

  • Turmeric's curcumin repairs and protects liver cells from damage. 

  • Garlic kicks liver detox enzymes into action and removes toxins. 

  • Your liver's inflammation and oxidative stress decrease with ginger. 

  • Milk thistle shields liver cells from toxins while promoting new cell growth.

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