6 foods to take care of the digestive process

The liver is incredibly multitasking. You can think of this vital organ as a filtration system. It helps your body detox while extracting nutrients from the foods you eat. When it comes to liver health, not all foods are created equal. This is especially true if you have a condition like cirrhosis or hepatitis C, which can prevent your liver from filtering nutrients and waste products as it should. Eating liver-friendly foods, such as those listed below, can help reduce the damage caused by liver disease. Remember that before making any major changes to your diet, consult your doctor or registered dietitian.

1. Lawyers

Avocados are a staple in many cuisines. They are technically part of the berry family and offer many health benefits, including better liver health.
Research from 2015 looked at the role of certain foods in people with nonalcoholic fatty liver disease (NAFLD). Researchers report that avocados may help lower blood lipids, preventing liver damage. More research is needed to see if people with nonalcoholic fatty liver can benefit from eating avocados.

What is known is that people who eat avocados are more likely to have a lower body mass index (BMI) and lower waist circumference. According to a 2013 study, they may also have higher levels of HDL (the “good” cholesterol). Some of these effects are thought to be related to avocados, which are rich in fiber, healthy fats, and water content. A 2014 study in mice suggests that avocado oil may help the liver recover from damage. Eating high-fiber foods is a good way to support a healthy liver.

2. Coffee

Your daily cup of coffee may play a more vital role in your health than you may realize. When it comes to liver health, some studies show that coffee reduces the risk of cirrhosis and cirrhosis of the liver. Regular and moderate consumption can help slow down the progression of existing liver diseases. Research from 2021 indicates that coffee consumption may reduce the risk of developing liver disease or fatty liver disease by about 20%. The key to these benefits is drinking coffee daily. For your overall health, it is best to avoid adding creams and artificial sugars. Instead, try substituting your coffee with cow’s milk, unsweetened soy milk, almond milk, cinnamon, or cocoa powder.
In the 2021 study above, drinking more than 3 or 4 cups of coffee per day appears to provide slightly less protection for the liver.

3. Oily fish

Fish may also provide some essential health benefits for the liver, especially oily fish. Fatty fish like salmon can help reduce inflammation and fat buildup in the liver while promoting a lower overall BMI. Fatty fish is also rich in omega-3 fatty acids, which are beneficial for heart and brain health. The authors of this review found that oily fish was beneficial for lowering blood lipids when eaten two or more times per week. If you can’t eat fish, fish oil supplements may be an option to discuss with your doctor or a registered dietitian. According to a 2021 study, a diet rich in fatty fish may reduce the risk of hepatocellular carcinoma. People who ate oily fish at least twice a week had a 54% lower risk.

4. Olive oil

When consumed for a long period of time, olive oil has been found to improve heart health. A large 2020 study reports that eating more than half a tablespoon of olive oil each day can reduce the risk of cardiovascular disease by 14%. A number of small studies suggest that olive oil may help reduce liver enzymes and liver fat that contribute to disease. Olive oil may also increase the amount of HDL (the “good” cholesterol) in the blood, which may benefit the liver. Olive oil is rich in calories, so it is recommended to use it in moderation. You can sprinkle olive oil on your salads in place of the greasy dressing, stir-fry vegetables in them, or roast root vegetables in the oven with an oil mist. If you’re trying to reduce your calorie intake, olive oil can make your meals more filling, allowing you to consume fewer calories.

5. Nuts

When eaten in small quantities, nuts are snacks rich in nutrients and healthy fats. In addition to supporting cardiovascular health, walnuts may also help reduce the incidence of liver disease. Of all the nuts, walnuts are among the most beneficial for reducing fatty liver disease. This is due to its high content of antioxidants and fatty acids. Nuts contain the most omega-6 and omega-3 fatty acids, as well as the antioxidant polyphenols.

In a 2021 study, participants were given 28 grams of nuts per day as part of a Mediterranean diet. People who ate nuts at least 5 or 6 times a week had more liver fat loss (inside the liver) than those who ate nuts less. This fat loss has been linked to general anti-inflammatory and metabolic health benefits.

6. Complex carbohydrates

Although your entire diet should not consist of carbohydrates, you want to eat a balanced mix of carbohydrates, protein, and healthy fats. Complex carbohydrates are better than simple carbohydrates because they are metabolized more slowly and prevent large fluctuations in blood sugar. This is why it is best for people with NAFLD to prefer complex carbohydrates over simple carbohydrates. Unrefined carbs also contain essential nutrients like zinc, B vitamins, and higher levels of fiber, all of which are important for liver and metabolic health. The key is to choose carbohydrates made from whole grains, such as:

  • wild rice
  • Whole wheat bread and pasta
  • brown rice
  • Whole oats
  • Maize
  • But
  • bulgur

to remember

As a general rule, whole foods are best for your liver and the rest of your body. When it comes to adding foods to your diet, your doctor or registered dietitian is your best resource for knowing which foods are best for you. Some liver diseases may require a more specialized diet. In some cases, people with advanced liver disease may not be able to absorb the fats they eat and need to limit oils and fatty fish. In general, people with hemochromatosis are advised to avoid iron, while people with hepatitis C may need to limit iron and salt intake. Your doctor or dietitian can tell you more about which foods to eat and which foods to avoid.

Call your doctor if you lose a lot of weight in a short time despite following a liver-friendly diet. This may mean that the liver is not processing nutrients efficiently. You may be referred to a dietitian who will advise you about changes to your diet. Besides eating liver-friendly foods, your doctor may recommend losing weight if you have fatty liver disease or abstaining from alcohol if your liver is damaged by alcohol consumption.

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