The liver performs many essential functions in the body, such as processing toxins, producing bile, metabolizing nutrients, and boosting immunity. When the liver is damaged, these functions are disrupted, leading to dangerous diseases and impacting quality of life. Here are some dietary tips for a healthy liver.

Minimize consumption of ultra-processed foods. Many packaged foods contain refined carbohydrates, trans fats, and additives that can silently harm the liver. Replace pre-packaged foods with fresh produce, nuts, legumes, or fresh fruit to provide nutrients beneficial for the liver.

Balance fat intake. Those with fatty liver disease don't need to avoid all fats. Fats like omega-3s act as anti-inflammatories, helping to reduce fat accumulation in the liver. Oily fish, flaxseed oil, and walnuts are rich in these nutrients. Reduce excess omega-6 intake from processed oils to avoid impacting liver health.

Increase fiber intake. Fiber aids digestion, improves insulin sensitivity, reduces inflammation, and promotes the elimination of excess hormones. All of these contribute to reducing fatty liver. Ground flaxseed, chia seeds, chickpeas, lentils, and cruciferous vegetables are good for gut health and protect the liver.

Cut down on sugar. Excess fructose, after being metabolized in the liver, can be converted into fat (triglycerides) and stored there, leading to non-alcoholic fatty liver disease. Cut down on fruit juice, processed snacks, diet sodas, and condiments containing hidden sugars to avoid overloading the liver. Whole fruits with fiber are a healthier choice.

Include plant-based polyphenols. Polyphenols are plant chemicals with antioxidant properties found in foods like berries, extra virgin olive oil, matcha, pomegranates, and turmeric. They help reduce oxidative stress within the liver and improve insulin resistance. These plant compounds act as natural remedies, promoting effective liver detoxification.

Avoid late-night eating. Late-night snacking disrupts the liver's recovery process, leading to increased fat storage. Eat dinner at least 2-3 hours before bedtime to allow the liver to focus on burning stored fat instead of processing calories.

In addition to a healthy diet, getting enough sleep is essential for liver health. Lack of sleep can negatively affect the liver, leading to increased fat accumulation and exacerbating fatty liver disease.

Le Nguyen (According to Times of India)