Today is World Liver Day. Take some time to understand why paying attention to your diet can significantly improve your liver health. There are many ways to do this, including fasting, choosing nutritious foods, and avoiding harmful foods – all of which help your liver perform its vital functions well. Start small – making small changes to your diet can significantly improve the health of your liver and, in turn, your overall health.
Dr Bipin Bibte, Head of Liver and Multi-Organ Transplantation at Sahyadri Hospital, Pune, elaborates: “Many of us have limited knowledge about the liver. For instance, did you know that the liver has the ability to regenerate even after being sliced and is responsible for 30 to 40 percent of the body's functions. The liver is truly called the powerhouse or battery of the body. It provides power or energy to other organs and increases their efficiency. The liver plays a vital role in numerous bodily functions like metabolism, detoxification, digestion, etc. Hence, if other organs are damaged or diseased, it can affect the liver. Hence, liver health is extremely important.”
what will you do
Pay Attention to These Diet Tips
Adopt a low-carb, high-protein diet: A low-carb diet combined with a high protein intake can help minimize fat accumulation and reduce strain on the liver. Protein is essential for repair and growth, making it extremely important for liver health.
Intermittent Fasting: Intermittent fasting (IF) is beneficial for liver health. Fasting helps initiate cellular repair processes in the body that are important for a healthy liver. It is recommended to practice fasting intervals of 12-18 hours, which allows the liver to rest and regenerate.
Eat healthy fats: Consuming healthy fats in moderation, such as those found in fish, nuts, and avocados, is beneficial. These fats help build cell membranes, including those in your liver, and prevent excess fat from building up in your liver cells.
Eat fiber-rich vegetables: Both above-ground and below-ground vegetables are rich in fiber and essential nutrients. Vegetables help stabilize blood sugar levels, providing the necessary balance of complex carbohydrates without causing a sudden insulin spike.
Choose your fruits wisely: Fruits are healthy, but too much fructose can be harmful. Choose fruits with low fructose content and eat them in moderation to prevent fat accumulation in your liver.
What to avoid
From sugary foods and desserts to excess alcohol, here's what to avoid:
Avoid frequent meals: Spacing your meals allows your liver to process nutrients without putting too much strain on it; frequent meals keep your liver working continuously, which can interfere with vital repair processes.
Reduce your intake of sugar and processed foods: Foods high in refined sugars and processed carbohydrates can damage your liver over time. Avoid foods like soda, sweets, and packaged snacks that contribute to fat accumulation in your liver.
Limit your alcohol intake: Alcohol is a major cause of liver damage. To prevent diseases such as fatty liver disease, fibrosis and cirrhosis, it is important to consume alcohol sparingly or not at all.
Be aware of toxins in cooked foods: Avoid foods cooked in stale oils or at high temperatures for long periods of time, as these foods can introduce toxins that your liver has to filter, causing stress and damage.
Always read food labels: Understanding food labels can help you avoid hidden sugars and fats, and choosing minimally processed, whole foods will help keep your liver in good health.
