The liver is one of the most important organs in your body. Found on the upper right-hand side of your abdomen, it is responsible for performing a variety of chemical functions that are critical to your health and wellbeing, such as nutrient metabolism, elimination of toxic chemicals from the blood, bile production for fat digestion, and blood sugar regulation. Generally, the liver is able to cleanse itself by passing toxins into the intestine for proper excretion.
An unhealthy lifestyle of smoking, heavy drinking and substance abuse, as well as a regular diet of high-fat and processed foods, can result in fatty liver disease, viral hepatitis, liver cancer or autoimmune diseases, all of which can cause liver damage. As you accumulate more toxins from what you eat and drink, your liver may become clogged and function improperly. One way to help restore your liver's health is to adopt a liver cleanse plan.
A liver cleanse not only stops the build-up of harmful toxins in your liver but also results in some weight loss, making your body feel and look better. While scientific studies have yet to show that certain foods can actually clean the liver, it is believed that following a balanced diet that promotes liver health can stop the introduction of toxins and help the liver cleanse itself naturally.
A liver-friendly diet involves the following:
Foods to avoid
The first step in a liver cleanse is to avoid foods that contain substances that are harmful and not easily eliminated by your body. These include high-fat diets, junk foods, sweet and salty foods, sugary drinks, fried foods, raw or undercooked shellfish, alcoholic beverages and processed foods that are high in empty calories and can lead to weight gain and obesity, as this can increase the risk of liver disease. Examples of processed foods are cured meats, luncheon meats, hotdogs, and other items that contain food additives and preservatives. Make it a habit to check the food label for ingredients with chemical-sounding names that are difficult to pronounce. They remain in the liver and can cause allergies, inflammation and other health conditions.
Healthy foods to eat
Regular intake of high-fibre foods, such as psyllium husks, helps your body eliminate toxins that your liver dumps into your intestines. Eat more fresh fruits and vegetables that are naturally high in antioxidants and phytonutrients to support your liver. Choose green leafy vegetables, broccoli, cabbage, cauliflower and fruits like grapefruit, mango, lemon and papaya. You should also be able to maintain a good balance of healthy fats by consuming foods rich in Omega-3 fatty acids such as oily fish and moderate amounts of Omega-6 fatty acids such as olive oil.
Limit your animal protein by eating small portions of beef or chicken while favouring protein from beans, nuts and fish. Instead of adding salt and food additives when cooking, use herbs that bring out the natural flavours of foods such as garlic, cayenne pepper, ginger, turmeric and parsley.
While there is a lack of evidence to show that herbal supplements help cleanse the liver, certain vitamins such as the B-complex group, Vitamins E and C, glutathione and taurine all promote proper liver function. Moreover, some herbal supplements may produce harmful side effects and potentially dangerous reactions when taken in combination with other medication and should not be used without professional advice.
Source: Johns Hopkins Medicine
Lifestyle adjustments
Aside from consuming a healthy diet, you should also eliminate smoking and drink alcohol in moderation if you cannot completely cut it out of your life. If you use recreational drugs, better stop it now than be sorry later as they contain more harmful substances than a bad diet.
To help your liver function well, it is best to go on a liver cleanse a few times in a year. With the right food choices and important lifestyle changes, you not only help your liver cleanse itself but you may also keep a healthy weight and boost energy levels for overall wellness.
You can find below a simple menu for a liver-friendly diet:
- Breakfast: oatmeal with blueberries and almonds
- Lunch: salmon salad with kale and roasted sweet potatoes
- Snack: veggie sticks with hummus
- Dinner: turkey burger with roasted Brussels sprouts
Still, it is best to consult a nutritionist or a dietitian to get the best dietary advice that your liver will thank you for.
Originally published on Jul 21, 2018
