Diet tips to improve liver health

The liver is an essential organ in our body. It has countless indispensable roles to play. Being the “detoxification organ” of our body, it helps remove toxins and bad estrogen from the blood. Several fats and vitamins are broken down and absorbed by the liver via its bile. Other stores of vitamins, minerals and glycogen are stored in the liver, says clinical nutritionist Megha Agarwal.

The increasing prevalence of chronic liver diseases has been noted in recent times. The most common causes of liver disease are:

  • A diet that is too high in carbohydrates, especially refined carbohydrates
  • Alcohol consumption
  • Hepatitis
  • Drug abuse

There can be many symptoms of an unhappy liver that vary from person to person. They can manifest as poor digestion, bloating, nausea, especially after large meals, a stuffy tongue, constipation, headaches, and many other symptoms.

Thus, it is crucial to preserve the health of our liver. An individual’s diet and lifestyle play a huge role in maintaining health. The following practices can help you maintain a healthy liver:

1. Maintain a healthy weight

One of the most effective ways to maintain a healthy liver is to maintain a healthy weight. According to studies, losing body weight can help reduce fat in the liver.

2. Limit your carbohydrate intake and include protein with every meal

Excess calories can be converted into fat and deposited in the liver. Limit carbs to just 3-4 servings a day.

3. Avoid the use of artificial sweeteners, refined flours and sugar

These products cause the liver to overwork and can often disrupt the healthy makeup of the gut microbiome.

Avoid the use of artificial sweeteners, refined flours and sugar

4. Fiber is essential

Eat a variety of vegetables with all main meals. Include 2-3 servings of whole grains in your diet. Fiber is very important for a healthy gut and therefore a healthy liver.

5. Look for healthy sources of fat

Omega 3 fatty acids reduce lipid accumulation and have anti-inflammatory properties. Walnuts, A2 cow ghee, flax seeds, chia seeds, oily fish are some of the vegetarian sources of omega 3. Up to 25-40g of healthy fats can be included in the daily diet of a healthy individual. Eliminate all sources of unhealthy fats from your diet. These may include fast food products containing margarine, palm oil, vanaspati oil; commercial bakery products and confectionery.

Look for healthy sources of fat

6. Superfoods to include in your diet:

Leafy green vegetables

The chlorophyll they contain neutralizes heavy metals, increases bile flow and removes waste from the body.


Beets are rich in antioxidants and vitamins like folate, vitamin A, and vitamin C, as well as fiber. They improve enzyme activity and stimulate the flow of bile.

Cruciferous vegetables

Glucosinolates (sulphur-containing compounds) are abundant in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, mustard greens and cabbage. The specific enzymatic reactions triggered by these substances help detoxify the blood of carcinogens and heavy metals.

Vitamin C-rich foods like lemon, amla. It facilitates liver detoxification, reduces inflammation and improves energy levels.

While these practices may seem like small lifestyle changes, they can definitely add healthier years to your liver and your life.

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