What Is a Healthy Liver Diet?
A healthy liver diet takes into account the importance of a balanced, healthy eating plan. It focuses on whole and minimally processed foods, limits unhealthy fats and offers variety. The foods recommended are ones that are nutrient-rich and low in unhealthy fats and cholesterol, and are suitable for those who have underlying liver issues or are trying to prevent liver problems.
Foods to Include in a Healthy Liver Diet
Fruits and Vegetables
Fruits and vegetables are key components of a healthy liver diet. Aim to eat five to 13 servings of fresh, frozen or canned fruits and vegetables daily. Choose a variety, including dark green and orange leafy vegetables, cruciferous vegetables such as broccoli and cauliflower, and starchy vegetables like sweet potatoes and squash.
Whole Grains
The Dietary Guidelines for Americans 2020-2025 recommend eating at least three servings of whole grains daily. Whole grains are packed with filling fibre, B vitamins, antioxidants and minerals. Examples of whole grains include:
- Oats
- Barley
- Quinoa
- Millet
- Brown rice
- Buckwheat
Healthy proteins
Focusing on lean proteins is important for a healthy liver diet. Good food choices include:
- Fish, such as salmon, trout, and sardines
- Skinless white-meat poultry
- Eggs
- Nuts and seeds
- Soy, such as tofu, tempeh, and edamame
- Legumes, such as beans, peas, and lentils
Healthy Fats
Healthy fats are essential for a healthy liver diet. Aim for 2 servings of monounsaturated fats and 1 serving of polyunsaturated fats daily. Healthy fats are typically liquid at room temperature, such as olive oil and canola oil. Additionally, nuts and seeds are a great source of healthy fats, as well as flavonoid antioxidants.
Conclusion
A healthy liver diet includes a variety of foods that are low in unhealthy fats while high in fiber, vitamins, minerals, and other nutrients. Try to focus on whole and minimally processed foods, including plenty of fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Healthy fats are also important, choose mostly monounsaturated and polyunsaturated fats.