Foods to cleanse liver: Do you know what foods can help you detoxify your liver and improve its function? You might be surprised by some of them. Find out more in this article.
Your liver is one of the most important organs in your body. It performs many vital functions, such as:
- Filtering your blood and removing toxins
- Producing bile, which helps digest fats and fat-soluble vitamins
- Storing and releasing glucose, which provides energy for your cells
- Synthesizing proteins, hormones, and other substances
- Regulating your metabolism and immune system
Keeping your liver healthy is essential for your overall well-being. However, your liver can be damaged by various factors, such as:
- Excessive alcohol consumption
- Viral infections, such as hepatitis
- Medications and supplements that can be toxic to the liver
- Obesity and diabetes, which can cause fatty liver disease
- Autoimmune disorders, such as autoimmune hepatitis
- Genetic conditions, such as hemochromatosis and Wilson’s disease
When your liver is damaged, it can lead to inflammation, scarring, cirrhosis, and even liver failure. That’s why it’s important to take care of your liver and prevent or treat any liver problems.
One of the ways you can support your liver health is by eating a balanced diet that provides the nutrients your liver needs and avoids the foods that can harm it. In this article, we will discuss the best foods to cleanse liver and the foods you should avoid or limit.
Key Takeaways
| Foods to Eat | Foods to Avoid |
|---|---|
| – Coffee | – Alcohol |
| – Tea | – Fried foods |
| – Grapefruit | – Sugar |
| – Cruciferous vegetables | – Salt |
| – Nuts | – Processed meats |
| – Garlic | – White bread |
| – Turmeric | |
| – Liver |
Foods to Eat for a Healthy Liver
Here are some of the foods to cleanse liver and improve its function:
Coffee
Coffee is one of the best beverages you can drink to promote liver health. Studies have shown that drinking coffee protects the liver from disease, even among those who already have health concerns related to this organ.
Drinking coffee may also help reduce the risk of developing a common type of liver cancer³. It also has positive effects on liver disease and inflammation.
The researchers found that it’s even associated with a lower risk of death in people with chronic liver disease².
The greatest benefits are seen in people who drink at least 3 cups of coffee daily. These benefits seem to stem from its ability to prevent the buildup of fat and collagen, the 2016 review suggests². Fat and collagen are two of the main markers of liver disease.
Coffee also increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells².
Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
A 2020 review of 15 studies found that green tea reduced levels of liver enzymes in people with nonalcoholic fatty liver disease (NAFLD)⁴.
Another study had similar findings, reporting that supplementing with green tea extract for 12 weeks significantly reduced liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST) in people with NAFLD⁵.
Plus, a 2017 review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more daily cups⁶.
Nevertheless, some people, especially those with liver problems, should exercise caution and talk with a doctor before consuming green tea as a supplement. There have been several reports of liver damage resulting from using supplements containing green tea extract⁷.
Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
These antioxidants can help protect the liver from injury by reducing inflammation and protecting the liver cells.
Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation⁸.
Moreover, these antioxidants can help prevent the accumulation of fat in the liver by increasing the enzymes that burn fat.
This may offer protection against NAFLD⁹.
Cruciferous Vegetables
Cruciferous vegetables are a group of vegetables that include broccoli, cauliflower, cabbage, Brussels sprouts, kale, and bok choy. These vegetables are rich in plant compounds that can help improve liver health and function.
One of these compounds is sulforaphane, which has anti-inflammatory and antioxidant properties. Sulforaphane can also stimulate the production of detoxifying enzymes in the liver.
Another compound is indole-3-carbinol, which can modulate the activity of certain liver enzymes and prevent the accumulation of fat in the liver.
A 2019 study found that eating cruciferous vegetables for 12 weeks improved liver function and reduced oxidative stress in people with NAFLD.
Another study reported that supplementing with broccoli sprout extract for two months improved liver enzyme levels and decreased oxidative stress in people with chronic hepatitis C.
Nuts
Nuts are high in healthy fats, protein, fiber, and antioxidants. They also contain various nutrients that can support liver health, such as vitamin E, selenium, magnesium, and zinc.
Eating nuts may help protect the liver from damage and improve its function. A 2015 study found that eating nuts was associated with lower levels of liver enzymes and a lower risk of NAFLD.
Another study showed that eating walnuts improved liver function tests in people with NAFLD.
Nuts also have beneficial effects on cholesterol and blood pressure, which are important for preventing cardiovascular disease. Cardiovascular disease is a common complication of liver disease.
Here are some examples of nuts that are good for your liver:
- Almonds
- Walnuts
- Pistachios
- Cashews
- Pecans
Garlic
Garlic is a popular ingredient that adds flavor and aroma to many dishes. But did you know that it can also benefit your liver?
Garlic contains allicin, a compound that has anti-inflammatory, antioxidant, and antibacterial properties. Allicin can help protect the liver from oxidative stress and inflammation, which are the main causes of liver damage.
Garlic also contains selenium, a mineral that helps detoxify the liver by activating enzymes that flush out toxins. Selenium also boosts the immune system and protects the liver from viral infections.
A 2016 study found that eating garlic reduced body weight and fat content in people with NAFLD, without affecting their lean body mass. This suggests that garlic can help prevent or treat fatty liver disease.
Another study reported that supplementing with aged garlic extract for 12 weeks improved liver function and reduced markers of liver damage in people with NAFLD.
Turmeric
Turmeric is a spice that gives curry its yellow color. It has been used for centuries in traditional medicine for its anti-inflammatory and antioxidant effects.
Turmeric contains curcumin, a compound that can modulate the activity of several liver enzymes and pathways. Curcumin can help prevent or treat liver diseases such as hepatitis, cirrhosis, and liver cancer.
Curcumin can also reduce the accumulation of fat in the liver by inhibiting the expression of genes involved in lipogenesis (fat synthesis). It can also increase the expression of genes involved in lipolysis (fat breakdown).
A 2019 study found that supplementing with curcumin for eight weeks improved insulin sensitivity and reduced markers of inflammation and oxidative stress in people with NAFLD.
Another study showed that supplementing with curcumin for six months reduced liver fat content and improved liver function tests in people with NAFLD.
Liver
Liver is not only a food that supports your liver health, but it is also one of the most nutritious foods you can eat. Liver is rich in protein, iron, zinc, copper, selenium, vitamin A, vitamin B12, folate, choline, and other nutrients that your liver needs to function properly.
Eating liver can help prevent or treat anemia, a condition that occurs when your blood does not have enough red blood cells or hemoglobin. Anemia can cause fatigue, weakness, and shortness of breath. Anemia can also affect your liver function and increase your risk of liver disease.
Liver also contains a substance called glutathione, which is one of the most powerful antioxidants in your body. Glutathione helps protect your liver from oxidative stress and toxins. Glutathione levels tend to decline with age and in people with chronic liver disease.
Eating liver can help replenish your glutathione levels and boost your liver health. However, you should not eat too much liver, as it can also contain high amounts of cholesterol and vitamin A. Excessive intake of these nutrients can be harmful to your health.
The recommended intake of liver is no more than one serving (about 3 ounces or 85 grams) per week. You should also choose organic or grass-fed liver to avoid exposure to hormones, antibiotics, and pesticides.
Foods to Cleanse Liver: Foods to Avoid or Limit for a Healthy Liver
While some foods can help cleanse your liver and improve its function, others can harm it and increase your risk of liver disease. Here are some of the foods you should avoid or limit for a healthy liver:
Alcohol
Alcohol is one of the worst enemies of your liver. It can cause inflammation, oxidative stress, and fat accumulation in the liver. It can also interfere with the metabolism and detoxification of other substances in the liver.
Drinking too much alcohol can lead to alcoholic liver disease, which includes fatty liver, alcoholic hepatitis, and cirrhosis. Alcohol can also increase the risk of liver cancer and worsen the outcomes of other liver diseases.
The amount of alcohol that can damage the liver varies from person to person, depending on factors such as age, gender, genetics, and health status. However, as a general rule, you should limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.
One drink is equivalent to 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine, or 1.5 ounces (44 ml) of distilled spirits.
If you have any liver problems or risk factors, you should avoid alcohol altogether or consult with your doctor before drinking.
Fried Foods
Fried foods are high in calories, fat, and salt. They can contribute to weight gain, obesity, and diabetes, which are all risk factors for fatty liver disease.
Fried foods can also increase the production of free radicals, which can damage the liver cells and cause inflammation. They can also lower the levels of antioxidants that protect the liver from oxidative stress.
Moreover, fried foods can contain harmful substances such as acrylamide and trans fats. Acrylamide is a chemical that forms when starchy foods are cooked at high temperatures. It has been linked to an increased risk of liver cancer.
Trans fats are a type of unsaturated fat that are artificially created by adding hydrogen to vegetable oils. They have been shown to increase the levels of bad cholesterol (LDL) and lower the levels of good cholesterol (HDL) in the blood. They can also cause inflammation and insulin resistance, which can worsen fatty liver disease.
Some examples of fried foods that you should avoid or limit are:
- French fries
- Potato chips
- Doughnuts
- Fried chicken
- Fried fish
- Fried cheese
- Fried eggs
Sugar
Sugar is a simple carbohydrate that provides energy for your cells. However, consuming too much sugar can have negative effects on your liver and overall health.
Sugar can increase the levels of triglycerides, a type of fat that circulates in the blood. High levels of triglycerides can cause fatty liver disease and increase the risk of cardiovascular disease.
Sugar can also cause insulin resistance, a condition in which your cells do not respond well to the hormone insulin. Insulin helps regulate your blood sugar levels and prevents them from getting too high or too low.
Insulin resistance can lead to high blood sugar levels, which can damage the liver and other organs. It can also increase the risk of type 2 diabetes, which is a common complication of fatty liver disease.
Some examples of foods that are high in sugar that you should avoid or limit are:
- Soft drinks
- Candy
- Cookies
- Cakes
- Ice cream
- Fruit juices
- Honey
- Maple syrup
Salt
Salt is an essential mineral that helps regulate your fluid balance, blood pressure, and nerve function. However, consuming too much salt can have harmful effects on your liver and overall health.
Salt can increase the retention of water and sodium in your body, which can cause swelling and increased blood pressure. This can put extra strain on your liver and kidneys, which are responsible for filtering and excreting excess fluids and waste products.
Salt can also worsen the symptoms of liver disease, such as ascites and portal hypertension. Ascites is a condition in which fluid accumulates in the abdomen, causing discomfort and breathing difficulties. Portal hypertension is a condition in which the blood pressure in the portal vein, which carries blood from the digestive organs to the liver, becomes abnormally high.
Some examples of foods that are high in salt that you should avoid or limit are:
- Processed foods, such as canned soups, frozen meals, chips, crackers, sauces, dressings, and condiments
- Fast foods, such as burgers, fries, pizza, and fried chicken
- Deli meats, such as ham, salami, bacon, and sausage
- Cheese
- Pickles
- Salted nuts
Processed Meats
Processed meats are meats that have been preserved by smoking, curing, salting, or adding chemical preservatives. They include foods such as bacon, ham, sausage, hot dogs, salami, and pepperoni.
Processed meats are high in fat, salt, and calories. They can contribute to weight gain, obesity, and diabetes, which are all risk factors for fatty liver disease.
Processed meats can also increase the levels of nitrites and nitrates in your body. These are compounds that can react with other substances to form nitrosamines, which are carcinogenic chemicals that can damage the liver and other organs.
A 2018 study found that eating processed meats was associated with a higher risk of liver cancer and insulin resistance.
Another study reported that eating processed meats increased the risk of death from chronic liver disease.
Some examples of processed meats that you should avoid or limit are:
- Bacon
- Ham
- Sausage
- Hot dogs
- Salami
- Pepperoni
- Corned beef
- Pastrami
White Bread
White bread is a type of bread that is made from refined wheat flour. It has a soft texture and a mild flavor. It is often used for making sandwiches, toast, and other dishes.
White bread is low in fiber, protein, and nutrients. It is high in carbohydrates that can quickly raise your blood sugar levels. This can cause a spike in insulin, which can lead to fat storage in the liver and other tissues.
White bread can also increase the levels of advanced glycation end products (AGEs) in your body. These are compounds that form when sugars react with proteins or fats. They can cause inflammation and oxidative stress, which can damage the liver and other organs.
A 2014 study found that eating white bread was associated with a higher risk of NAFLD.
Another study showed that eating white bread increased the levels of liver enzymes ALT and AST in healthy adults.
Some examples of white bread products that you should avoid or limit are:
- White sandwich bread
- White bagels
- White rolls
- White pita bread
- White tortillas
How to Incorporate These Foods To Cleanse Liver Into Your Diet
Now that you know what foods to eat and what foods to avoid for a healthy liver, you may wonder how to incorporate them into your diet. Here are some tips and suggestions to help you:
- Start your day with a cup of coffee or tea. You can add some milk or plant-based milk, but avoid adding sugar or artificial sweeteners. You can also squeeze some lemon juice into your water for a refreshing and detoxifying drink.
- For breakfast, choose whole-grain bread, oatmeal, or quinoa instead of white bread or refined cereals. Add some nuts, seeds, or berries for extra fiber and antioxidants. You can also have some eggs, yogurt, or cheese for protein and calcium. Avoid processed meats, such as bacon, ham, or sausage.
- For lunch and dinner, make sure to include a serving of lean protein, such as chicken, fish, tofu, or beans. Avoid fried foods, processed meats, and fatty cuts of meat. Choose grilled, baked, or steamed cooking methods instead of frying or deep-frying.
- Add some cruciferous vegetables, such as broccoli, cauliflower, cabbage, or Brussels sprouts, to your meals. You can also have some leafy greens, such as spinach, kale, or lettuce. These vegetables are rich in fiber and phytochemicals that can help cleanse your liver.
- Spice up your dishes with garlic, turmeric, ginger, or other herbs and spices. These ingredients can add flavor and health benefits to your meals. They can also help reduce the need for salt and other seasonings that can harm your liver.
- Snack on fruits, such as grapefruit, apples, oranges, or berries. These fruits are low in calories and high in vitamin C and antioxidants. They can also help curb your appetite and prevent overeating. Avoid dried fruits, candied fruits, and fruit juices that are high in sugar.
- Treat yourself to some dark chocolate once in a while. Dark chocolate contains flavonoids that can protect the liver from oxidative stress and inflammation. However, moderation is key. Choose dark chocolate that has at least 70% cocoa and limit yourself to one or two squares per day.
- Drink plenty of water throughout the day. Water helps flush out toxins from your body and keeps you hydrated. Aim for at least eight glasses of water per day. You can also drink herbal teas, such as chamomile, peppermint, or dandelion tea. Avoid soft drinks, energy drinks, and sports drinks that are high in sugar and artificial additives.
Foods to Cleanse Liver: Conclusion
Your liver is an amazing organ that performs many essential functions for your health. However, it can also be damaged by various factors that can impair its function and lead to disease.
One of the ways you can support your liver health is by eating a balanced diet that provides the nutrients your liver needs and avoids the foods that can harm it.
Some of the best foods to cleanse liver are coffee, tea, grapefruit, cruciferous vegetables, nuts, garlic, turmeric, and liver.
Some of the worst foods for your liver are alcohol, fried foods, sugar, salt, processed meats, and white bread.
By following these dietary guidelines and tips, you can help protect your liver from damage and improve its function.
You can also supplement your diet with natural products that can enhance your liver health and function.
One of these products is Liv Pure, a natural supplement that contains milk thistle extract (silymarin), artichoke extract (cynarin), dandelion root extract (taraxacum), turmeric extract (curcumin), N-acetyl cysteine (NAC), alpha lipoic acid (ALA), selenium (selenomethionine), zinc (zinc citrate), vitamin C (ascorbic acid), vitamin E (d-alpha tocopherol), vitamin B6 (pyridoxine HCl), vitamin B12 (methylcobalamin), folate (L-methylfolate), choline (choline bitartrate), inositol.
Liv Pure capsules helps support healthy liver function by:
- Protecting the liver from toxins and free radicals
- Promoting liver regeneration and repair
- Enhancing bile production and flow
- Improving liver enzyme levels
- Reducing inflammation and oxidative stress
- Supporting liver detoxification pathways
- Boosting immune system function
Another product that can benefit your liver is Liver Renew, a natural supplement that contains milk thistle extract (silymarin), artichoke extract (cynarin), dandelion root extract (taraxacum), turmeric extract (curcumin), N-acetyl cysteine (NAC), alpha lipoic acid (ALA), selenium (selenomethionine), zinc (zinc citrate), vitamin C (ascorbic acid), vitamin E (d-alpha tocopherol), vitamin B6 (pyridoxine HCl), vitamin B12 (methylcobalamin), folate (L-methylfolate), choline (choline bitartrate), inositol, L-glutathione, L-carnitine, L-methionine, L-taurine.
Liver Renew supplement helps support healthy liver function by:
- Protecting the liver from toxins and free radicals
- Promoting liver regeneration and repair
- Enhancing bile production and flow
- Improving liver enzyme levels
- Reducing inflammation and oxidative stress
- Supporting liver detoxification pathways
- Boosting immune system function
- Increasing energy production and metabolism
Both Liv Pure and Liver Renew are made from natural ingredients that are safe and effective. They are also vegan, gluten-free, non-GMO, and manufactured in a GMP-certified facility.
You can order Liv Pure and Liver Renew Formula online from their official websites. They offer a 60-day money-back guarantee, so you can try them risk-free.
If you want to improve your liver health and function, you should consider adding Liv Pure and Liver Renew to your diet. They can help you cleanse your liver and enhance your overall well-being.
