Doctor Nguyen Thi Phuong, Head of the Department of Nutrition at Tam Anh General Hospital, Hanoi, highlights that excessive consumption of fats, sugary foods, and alcohol overworks the liver and stomach. To support the recovery of these vital organs and prevent conditions such as digestive disorders, gastritis, and hepatitis, individuals should adopt a balanced diet.

**Reduce unhealthy carbohydrates and fats**

Consuming excessive sugary dishes, white rice, sweets, and fried foods can overwork the liver, leading to fat accumulation. Especially after holidays or parties, it is advisable to prioritize slow-absorbing carbohydrates like brown rice, oats, and whole grains. These foods provide stable energy, prevent sudden blood sugar spikes, and reduce the liver's burden, thereby preventing fat buildup.

**Increase lean protein and healthy fats**

Fatty fish such as salmon, mackerel, and herring are rich in omega-3, which possesses anti-inflammatory properties and helps protect liver cells. Lean protein sources like skinless chicken, duck, fish, and eggs are easily digestible, supporting body regeneration without increasing digestive system pressure.

**Prioritize fiber and probiotics**

Fiber from green vegetables, fruits, and legumes promotes stable bowel movements, reduces bloating and constipation, and balances gut microbiota. An efficient digestive system lessens the liver's metabolic burden, improving its detoxification function.

Cruciferous vegetables such as broccoli, spinach, and kale, along with bell peppers and carrots, provide fiber, vitamins, minerals, and antioxidants. These components protect liver cells from oxidative stress damage and support the body's natural detoxification processes.

Apples, grapefruit, and berries are rich in antioxidant polyphenols and vitamins, which reduce inflammation, combat oxidative stress, and aid liver recovery. Doctor Phuong advises consuming whole fruits instead of juice to maximize fiber intake and avoid adverse effects on blood sugar.

Supplementing with natural probiotics from yogurt, kefir, kimchi, and pickled vegetables introduces beneficial bacteria, contributing to a balanced gut microbiota.

Fiber-rich fruits support liver detoxification. *Photo: Ly Nguyen*

**Stay adequately hydrated**

Water aids the stomach in easier food digestion and promotes liver enzyme reactions involved in metabolism and detoxification. Prioritize plain water, and moderately include natural beverages like fruit and vegetable smoothies.

**Divide meals appropriately**

Maintain three main meals combined with one to two light snacks daily to reduce the burden on the stomach and digestive system, preventing bloating, heartburn, and indigestion.

**Avoid alcohol**

The liver metabolizes most of the alcohol consumed. Excessive alcohol intake overworks the liver, increasing the risk of acute hepatitis and oxidative stress. Doctors recommend that adult men consume no more than two drinks per day and women no more than one to protect their health. Beyond diet, adequate sleep and light exercise also help the liver function more effectively.

Ly Nguyen