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The key to good liver health lies in maintaining a consistent and balanced approach to nutrition. You can boost liver health by incorporating liver-friendly foods and avoiding harmful substances.
You can improve liver health by increasing antioxidants and fibre in your diet.
The liver is one of the most vital organs in the human body, handling multiple essential functions simultaneously, including eliminating toxins and harmful metabolites. While many products claim to support liver health, maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is far more beneficial than “liver detox” products.
Dietary Approaches for Fatty Liver Disease
Metabolic steatohepatitis or fatty liver disease can improve significantly with just a 5–10% reduction in body weight. According to the recent Health of the Nation Report by Apollo, 65% of the population had fatty liver out of the 2.5 lakh individuals screened. Notably, 85% of the individuals with fatty liver were non-alcoholic, which signifies the importance of following a healthy diet.
To support liver health, Dr. Sandeep M S, Senior Consultant – Gastroenterology, Apollo Hospitals, Sheshadripuram, advises increasing antioxidants and fibre in your diet by making non-starchy vegetables about 50% of your diet. The doctor notes, “Including appropriate portions of healthy fats from sources like nuts, seeds, avocados, olives, olive oil, and fatty fish such as tuna and salmon is also key. Monounsaturated fats—from avocados, eggs, nuts, and olives—help reduce liver fat buildup, while polyunsaturated fats—found in salmon, tuna, sardines, flax seeds, sunflower seeds, and walnuts—provide omega-3 and omega-6 fatty acids that help combat inflammation.”
Emphasise a plant-based diet while limiting or avoiding red meat, high-fat dairy, trans fats in packaged foods, processed items, sugary drinks, added sugars, saturated fats, and refined carbohydrates, all of which can impair liver function.
Caffeinate for a Healthier Liver
Various studies have revealed that coffee benefits liver health by reducing inflammation due to its rich antioxidant and anti-inflammatory properties. Consumption of coffee improves the liver enzymes and progression to fibrosis and thereby reducing the progression to potential liver cancer. The recommended beneficial effect is consuming more than 2 cups of coffee, ideally 4-6 cups a day. One cup is equivalent to 10 g of whole bean and 5 g of instant coffee. Up to 400 mg of caffeine/ day is considered safe.
Smart Eating for Hepatitis and Jaundice Patients
Dr. Sandeep M S adds, “For patients with acute viral hepatitis and jaundice, dietary management should focus on nutrient-rich, easily digestible foods despite common food taboos associated with these conditions. Staying well-hydrated is essential, along with consuming beneficial foods such as beans and lentils, brown rice, olive oil, nuts, avocados, and yoghurt. Patients should avoid fried and processed foods, red meat, alcohol, and sugar, which can place additional stress on the healing liver.”
Diet Essentials for Cirrhosis Patients
Dietary management differs across the spectrum of cirrhosis severity. Patients with compensated cirrhosis require increased protein intake of 1-1.5 grams per kilogram of body weight, with egg whites recommended at 2-3 per day, while vegetarian alternatives include legumes, lentils, chickpeas, beans, tofu, and paneer. For those with decompensated cirrhosis with ascites, dietary recommendations become more specific, including salt restriction, fluid limitation, protein intake, and high-calorie intake. A well-balanced, low-sodium diet with moderate protein and adequate calorie intake is crucial for maintaining liver health in these patients, helping to manage complications while providing essential nutrients.
Rather than seeking quick fixes or detox products, supporting liver health requires a consistent, balanced approach to nutrition. By incorporating liver-friendly foods and avoiding harmful substances, individuals can positively impact their liver function and overall health, particularly when dealing with existing liver conditions.
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Delhi, India, India
