What foods are good for liver repair

It’s well known that heavy alcohol use can damage your liver, causing everything from fatty liver disease to cirrhosis. Even if you don’t drink heavily, there are many reasons your liver might be under too much stress in this day and age. So, what are some effective ways of detoxing your liver, or helping it bounce back?

As you might have guessed, the food you eat can make a big difference in the health of your liver. Fatty, salty, or sugary foods can all make matters worse, while others may help cleanse or even repair this crucial organ. Here are ten of the best liver healing and liver cleansing foods to add to your diet, including some that can help repair liver damage from alcohol.

1. Coffee

Although we’ve all heard that too much coffee is bad for you, moderate amounts of this popular beverage can have real health benefits—including a reduced risk of liver disease. Multiple studies show that people who drink coffee are less likely to develop liver cirrhosis compared with non-coffee drinkers. Coffee may also boost liver health by regulating liver enzymes (a common marker of this organ’s health).

2. Cruciferous Vegetables

Cabbage, broccoli, cauliflower, and brussels sprouts all fall in the cruciferous vegetable category. These kitchen staples carry many health benefits, including detoxing the liver and balancing liver enzymes. They also contain a compound called indole, which is shown to help fight or prevent fatty liver disease.

3. Fatty Fish

Fatty fish (such as salmon, sardines, and herring) is a good source of omega-3 fatty acids. Studies suggest that cirrhosis-damaged livers have lower levels of these fatty acids compared with healthy ones, and that increasing omega-3s may help with this disease long-term. Omega-3s also have anti-inflammatory and anti-cancer properties, and might help reduce fatty liver disease.

That said, if you eat seafood, be sure to choose fish that is low in mercury to avoid further liver damage. If you don’t like fish, taking fish oil for fatty liver offers some of the same benefits.

4. Beets

Beet roots are rich in antioxidants, have anti-cancer properties, and are shown to help reduce liver enzymes and inflammation. Beet stalks and leaves also have similar health benefits. If you aren’t a fan of beets, you can get many of the same results from beetroot supplements and powder.

5. Oatmeal and Grains

High-fiber foods, such as oatmeal and grains, can also help improve liver function. According to studies, fiber can slow the death of liver cells, and even speed up recovery from some types of liver damage. Oats are also rich in antioxidants, which can reduce the negative impact of free radicals on your liver.

6. Soy

Not only is soy a healthy protein alternative to meat, it may also help prevent fatty liver. One of the liver’s main functions is to break down and process fat. Adding soy to a diet has been shown to reduce fat buildup in the liver, and protect against alcohol-related fatty liver disease. Edamame, tofu, and certain kinds of non-dairy yogurt are all great sources of soy.

7. Turmeric

Most people know turmeric as a cooking spice, but it’s also a popular supplement, sold at most health stores. Turmeric is an anti-inflammatory, has been shown to reduce elevated liver enzymes, and may improve some types of liver disease.

While taking turmeric is generally safe, rare cases of liver problems linked to this supplement have been reported. It’s best to consult your doctor before taking new supplements.

8. Citrus

Citrus fruits, including grapefruits, oranges, and lemons, have been shown to reduce liver toxicity. These fruits are also rich in Vitamin C, which is shown to prevent the buildup of fat in the liver. However, since citrus also contains high levels of fructose, it’s best to consume it in moderation. Too much fructose can intensify fatty liver disease.

9. Milk thistle

Milk thistle is a traditional herb that’s been used to treat liver and gallbladder diseases for thousands of years. While research on this supplement is ongoing, it appears to have antioxidant, anti-inflammatory, and toxin blocking effects, which can help your liver bounce back from past damage. You can find milk thistle sold as a supplement in most organic health stores.

10. Water

Last but not least, if you’re looking to cleanse your liver, don’t underestimate the importance of staying hydrated. Drinking enough water helps your liver function properly, and also flushes toxins from the body. Sometimes the most powerful solutions are the simplest!

Other Ways of Caring For Your Liver

On top of including liver cleansing foods in your diet, there are many steps you can take to protect your liver health. These include:

• Maintaining a healthy weight
• Exercising regularly
• Avoiding toxins, including pesticides, some medicines, and chemicals found in certain foods
• Drinking alcohol in moderation (If you already have liver damage, it’s best to abstain from alcohol completely.)

Also, exercise caution around liver cleanses that promise quick results. Few of these cleanses are based on research, and some may even cause additional liver damage.

Finally, if you believe you are having serious liver problems, none of the foods above should substitute for medical treatment. Liver disease is serious, and if it progresses far enough it can be fatal. If you’re unsure of your liver’s health, we recommend getting a liver function test and speaking with your doctor.

As for alcohol use and your liver, if you’re struggling to cut back or quit drinking we’re here for you. Our expert team can help you find an approach that will work—whether you have advanced liver damage, or are simply concerned you might be at risk because of your alcohol consumption. We even offer anti-craving medications that are safe for your liver. Best of all, our whole program happens through an app on your smartphone, so you don’t need to put your life on hold.

Read more about the early signs of alcohol-related liver disease, or get in touch with our team with no obligation to join.

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A healthy liver plays a key role in relieving digestive issues, such as a sluggish metabolism, gas, bloating, and constipation. It regulates blood sugar levels, which, when out of balance, can cause sugar cravings, fatigue, and fuzzy thinking.

More: 50 Foods You Should Never Eat

A toxic liver can lead to inflammatory diseases, such as diabetes, arthritis, high blood pressure, and autoimmune diseases. Without a healthy liver, you may suffer from hormonal imbalances that can cause headaches, mood swings, and depression. It's time to nurture this amazing organ with foods that help it function optimally.

Adapted from Heal Your Whole Body

The article "The Best Foods For Your Liver" originally ran on RodaleWellness.com.

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Water

Other than oxygen, your body needs water more than any other substance, including food, just to survive. Because water flushes toxins and waste products from your body, you feel more energized and alert when you're fully hydrated, and most of us often aren't. Usually 8 to 10 glasses (8 oz) will do the trick; try these naturally flavored water recipes to start. Just don't overdo it—too much water can be harmful, too.

And skip the ice when you're drinking water between meals; your body uses energy to warm the ice, diluting important digestive enzymes. 

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Crucifers

Crucifers, which include broccoli, cabbage, cauliflower, bok choy, and daikon, contain vital phytonutrients—flavonoids, carotenoids, sulforaphane, and indoles—to help your liver neutralize chemicals, pesticides, drugs, and carcinogens. They're also some of the best foods to fight spring allergies. 

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Dark Leafy Greens

Kale, brussels sprouts, and cabbage are powerful vegetables that contain high levels of sulfur, which supports your liver in its detoxification process, triggering it to remove free radicals and other toxic chemicals.

Dandelion is another dark leafy green known as one of the most effective plants to support liver detoxification. One of its chemical components, taraxacin, is believed to stimulate the digestive organs and trigger the liver and gallbladder to release bile, which supports digestion and fat absorption.

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Sea Vegetables

One of the oldest inhabitants of the Earth, sea vegetables detoxify your body by preventing assimilation of heavy metals as well as other environmental toxins. Studies at McGill University have revealed that a compound in brown algae (arame, kombu, and wakame) reduced the uptake of radioactive particles into bone.

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Sprouted Seeds, Nuts, Beans, and Grains

The energy contained in a seed, grain, nut, or legume is ignited through soaking and sprouting. And those sprouts are super-high in enzymes, proteins that act as catalysts for all of your body's functions. For example, broccoli sprouts are high in sulforaphane, which triggers your body's natural cancer protection.

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Garlic

One of the oldest land-based medicinal foods on the planet, garlic contains an active sulfur-based compound called allicin, a critical supporter of liver detoxification. It helps the organ rid your body of mercury, certain food additives, and the hormone estrogen.

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Eggs

Eggs provide some of the highest-quality protein, containing all eight essential amino acids, cholesterol, and the essential nutrient choline. Your liver needs these essential amino acids to perform detoxification processes. Choline, a coenzyme needed for metabolism, is found in egg yolk and protects your liver from toxins while detoxifying heavy metals.

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Artichokes

Two phytonutrients found in artichokes, cynarin and silymarin, have been shown to nourish your liver, increase bile production, and prevent gallstones.

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Mushrooms

Maitake, shiitake, and reishi mushrooms are thought to provide significant healing nutrients that nourish and support your immune system. These medicinal mushrooms contain a powerful antioxidant called L-ergothioneine, which neutralizes free radicals while increasing enzymes that boost antioxidant activity.

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Berries

Blueberries, strawberries, raspberries, and cranberries are among nature's superfoods because they contain phytochemicals—antioxidant-rich plant compounds that help your liver protect your body from free radicals and oxidative stress, which have been linked to chronic diseases and aging. Anthocyanin and polyphenols found in berries have been shown to inhibit the proliferation of cancer cells in the liver.

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Apples

Apples, like berries, contain powerful phenolic compounds, including flavonoids, which can fight inflammatory disease. They also contain pectin, a valuable source of soluble fiber than can help eliminate toxic buildup.

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Prebiotic-Rich Foods

Prebiotics are indigestible fibers that feed your beneficial gut flora—basically, they help probiotics grow and flourish. Prebiotic-rich foods include asparagus, leeks, cruciferous vegetables, and several root vegetables—burdock, chicory, dandelion, beets, and Jerusalem artichoke.

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Cultured Foods

These include kimchi—a traditional Korean dish made of fermented cabbage, radish, garlic, red pepper, onion, ginger, and salt—sauerkraut, and real miso. Fermentation, an ancient form of preservation in which food is naturally transformed by microorganisms that break down all of its carbohydrates and protein, aids in digestion. 

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Hemp Seeds

A mix of omega-6 and omega-3 fats, hemp seeds help ease inflammation while lowering dangerous blood fat levels.

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Chia Seeds

A staple in Central American Aztec and Mayan diets for thousands of years, chia seeds are all-around nutritional powerhouses. Three tablespoons contain 5 grams of protein, 200 milligrams of calcium, 10 grams of healthy fat, and 12 grams of fiber.

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Coconut Oil

An extremely healthy saturated fat, coconut oil is easy to digest and is almost immediately broken down by enzymes in your saliva and gastric juices. This means that your body doesn't need to make fat-digesting enzymes, which puts less strain on your liver.

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Avocado

A vital source of monounsaturated fat rich in oleic acid, avocados contain glutathione, an essential nutrient for liver health.

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Cold-Pressed, Unrefined Extra Virgin Olive Oil

Unadulterated olive oil is rich in phenols, the same anti-inflammatory compounds found in berries and apples. Daily consumption of olive oil supports the liver in decreasing oxidative stress in the body.

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Ginger

Gingerol antioxidants possess anti-inflammatory, antiviral, and antimicrobial properties. Ginger supports detoxification by nourishing your liver, promoting circulation, unclogging blocked arteries, and lowering blood cholesterol by as much as 30%.

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Cumin

In one Indian study, cumin was shown to boost the liver's detoxification power while stimulating the secretion of enzymes from the pancreas, which helps your body absorb nutrients.

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Coriander

Coriander seeds have been shown to help the liver lower blood lipid levels among those with obesity and diabetes, lowering triglycerides and LDL ("bad") cholesterol, while increasing HDL ("good") cholesterol. Corriander leaves (otherwise known as cilantro) help remove heavy metals from the body, mobilizing mercury, cadmium, lead, and aluminum that's been stored in the brain, spinal cord, and central nervous system.

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Cardamom

This member of the ginger family helps improve digestion by stimulating the flow of bile, which is critical in fat metabolism. Cardamom accelerates the gastric emptying rate, relaxing the stomach valves that prevent food from entering the small intestine, allowing nutrients to pass on to the small intestine without excess effort.

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Cayenne

This detoxer stimulates your circulatory system, increasing the pulse of your lymphatic and digestive rhythms, heating your body. This heat helps get your gastric juices flowing, enhancing your body's ability to metabolize food and toxins.

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Cinnamon

Used for centuries in flavoring and medicine, cinnamon keeps sticky platelets from forming clots in your arteries, boosts metabolism, and prevents candida, a condition characterized by yeast overgrowth.

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Fennel

The essential oils in fennel prompt the secretion of gastric juices, helping to lower inflammation in your digestive tract, which allows your body to absorb nutrients more efficiently.

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Turmeric

The curcumin compounds in turmeric have been shown to heal your liver, aiding in detoxification and strengthening your whole body.

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Meat

Eat only clean, grass-fed land animals, ones raised without the use of feed grown with pesticides. Avoid factory-farmed meat laden with chemicals, hormones, and antibiotics.

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Fish

In general, fish is healthy and protein-rich. Some wild-caught fish, such as Atlantic mackerel from Canada, sardines, and anchovies, are notable for their omega-3 fatty acids and their low level of contaminants. Wild salmon, an excellent source of protein, is also one of the best sources of omega-3 fatty acids from the krill and shrimp they eat—that's what gives salmon their beautiful color and makes them rich in antioxidants. (Here's more info on the best and worst seafood to eat.)