Many foods promote liver health, while others impair liver function. Paul Ratte, ND, a naturopathic physician, recommends eating liver-nourishing foods daily. In addition, it is always best to eat food in its whole, unprocessed state.
| Foods That Promote Liver Health: |
Foods That Impair Liver Function: |
| Cabbage family (broccoli, cabbage, cauliflower, kale) |
White sugar |
| Artichokes |
White flour |
| Rhubarb |
Fried food |
| Radishes |
Processed high sugar foods |
| Sprouts |
Excessive alcohol |
| Raw vegetable juices (not carrot or beet) |
Saturated fats |
| Cold-water fish (salmon, mackerel, herring, sardines) |
Partially hydrogenated fats |
| Flaxseed Oil |
Soft drinks |
| Apples |
Potato chips |
| Garlic, onions, and turnips |
Excess protein |
| Tempeh and miso |
|
| Nuts and seeds (except peanuts) |
|
| Safflower, sesame seed, and sunflower oil |
|
| Walnut oil |
|
| Wheat germ and wheat germ oil |
|
Condiments to Add to Your Shopping List:
Americans are obsessed with ketchup; however this popular condiment is primarily made up of sugar and corn syrup. Luckily, several other condiments are considered to be beneficial for aiding in digestion and supporting liver function. Some of these include:
- High quality salsa (fresh, refrigerated)
- Fresh parsley and parsley flakes
- Lemon juice
- Apple cider vinegar
- Sauerkraut, kim chee, and other cultured vegetables
- Bitter melon
- Sea vegetables (kelp, nori, wakame)
- Stevia and date sugar
- Wild greens powder
Supplements for a Healthy Liver:
- Milk Thistle (Silybum marianum) – often the herb of choice to help detoxify and heal the liver. It is an extremely safe herb with the unique ability to detoxify, protect, and regenerate the liver. Clinical trials have shown it to be effective in cirrhosis, chronic hepatitis, fatty liver, enlarged liver, inflammation of the bile duct and liver regeneration. It can be taken daily.
- Alpha Lipoic Acid – considered to be the universal antioxidant since it is both fat soluble and water soluble. It protects the liver from free radical damage and also helps promote detoxification reactions.
- Licorice Extract – contains glycyrrhetinic acid, the active component shown to protect the liver from damage, enhance the immune system and aid the liver in detoxification reactions.
- Dandelion (Taraxacum officinale) – induces the flow of bile from the liver and improves digestion. It has been used for many years for a variety of liver conditions including hepatitis, cirrhosis, and estrogen dominance.
- Turmeric (Curcuma longa) – has been shown to be anti-inflammatory in the liver and a detoxificer, analgesic, antimicrobial, and antioxidant. It has also been shown to be as effective as ibuprofen and cortisone as an anti-inflammatory while increasing enzyme detoxification.
- SAMe – an important nutrient found in the body by combining the essential amino acid methionine with ATP. Extensive clinical studies prove its effectiveness in liver conditions such as cirrhosis, Gilbert’s syndrome, oral contraceptives, and sluggish liver. It has been shown to promote bile flow and relieve cholestasis.
- Artichoke (Cynara scolymus) – contains bile-stimulating and liver-protecting compounds; it also has cholesterol-lowering properties and stimulates bile production.
- Beta Vulgaris (beet root) – consuming this juice in the morning stimulates and helps cleanse the liver. Drink one cup of raw juice slowly and do not repeat for several days. Beet leaves also have liver cleansing properties.
Sources: 10 Weeks to Wellness™, Paul Ratte, ND; Liver Foundation; Schankalik et al. (1992). Pharmacokinetics of silybin in bile following administration of silipide and silymarin in cholecystectomy patients. Arzneim Forsch, 12, 961-968; Moscarella et al. (1993). Therapeutic and antilipoperoxidant effects of silybin-phosphatidylcholine complex in chronic liver disease: preliminary results. Current Therapeutic Research, 53, 98-102.
