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Today is World Liver Day. Let’s take time to understand how a conscious approach to diet can enhance liver health to a great extent. There are many ways to do this – fasting, choosing nutritious foods and avoiding harmful foods can all help your liver perform its vital functions well. And you can start small, even a small change in diet can lead to significant improvements in liver health and, in turn, improve your overall health.
Dr. Bipin Vibhute, Head of the Department of Liver and Multi-Organ Transplant, Sahyadri Hospital, Pune, shares more details. He says, “Many of us have limited knowledge about the liver. For example, did you know that the liver has the ability to regenerate even after being cut and that it plays a role in up to 30% of body functions? Liver plays 40% role in many bodily functions including metabolism, detoxification and digestion. Also plays an important role. If the liver is injured or ill, it can affect the liver, making liver health important.
What to do
Pay attention to these diet tips
Adopt a low carbohydrate and high protein diet: A low carbohydrate diet with high protein intake helps reduce stress on the liver by reducing fat accumulation. Proteins are essential for repair and growth, making them important for liver health.
intermittent fasting: Intermittent fasting (IF) is beneficial for liver health. Fasting helps the body initiate cellular repair processes that are important for a healthy liver. Fasting for an interval of 12 to 18 hours is suggested, which gives rest to the liver and helps it to regenerate.
Healthy fats include: Moderate amounts of healthy fats, such as those found in fish, nuts and avocados, are beneficial. These fats help build cell membranes, including those of the liver, and prevent the build-up of excess fat in liver cells.
Consume fiber rich vegetables: Vegetables both above and below ground are rich in fiber and essential nutrients. They help stabilize blood sugar levels and provide the necessary balance of complex carbohydrates, preventing sharp insulin spikes.
Choose fruits wisely: Although fruits are healthy, their fructose content can be harmful if consumed in excess. To prevent fat accumulation in the liver, choose fruits with low fructose content and consume them in limited quantities.
What to avoid?
From sugary foods and sweets to excessive alcohol, here’s what to stay away from:
Avoid eating frequently: Spacing meals allows the liver to process nutrients without overloading it. Frequent eating can lead to constant liver activity, disrupting essential repair processes.
Reduce your intake of sweet and processed foods: Foods rich in refined sugars and processed carbohydrates can damage the liver over time. Avoid foods like aerated drinks, sweets and packaged snacks that contribute to fat buildup in the liver.
Limit alcohol consumption: Alcohol is a major cause of liver damage. It is important to minimize alcohol consumption or avoid it altogether to prevent conditions such as fatty liver disease, fibrosis and cirrhosis.
Beware of toxins in cooked foods: Avoid foods cooked in spoiled oil or prepared at high temperatures for long periods of time. These can introduce toxins that the liver must filter out, which can cause stress and damage.
Always read food labels: Understanding food labels can help avoid hidden sugars and fats. Opt for whole foods with minimal processing to keep your liver in good condition.
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