If you've had hepatitis or have a family history of liver disease, eat a balanced diet that encourages liver health. A compromised liver may have difficulty processing the nutrients in fatty or high-protein foods. Moving away from red meats and toward foods with greater fiber content will promote liver function and ensure that you get the nutrition you need from your diet. The foods best for your liver are naturally low in fat, salt and added sugar.
Fish and Poultry
Animal-based foods to eat for liver health include those with moderate amounts of protein and fat. Most fish have less fat and protein than red meats. The American College of Gastroenterology recommends fin fish, but not shellfish, which can harm the liver if not fully cooked.
Along with fish such as haddock, cod and trout, chicken and turkey are more easily digested than beef, lamb and pork. Removing the skin from poultry and cooking protein foods with little or no fat will keep your total fat intake low.
Beans and Peas
Humans more readily digest plant-based protein foods, such as beans and peas, which contain many of the same B vitamins that you get from fish and poultry. Black, pinto, kidney and navy beans, lentils, split peas and black-eyed peas represent good alternative sources of protein, as well as large amounts of iron and fiber, two nutrients that aid the liver in mineral storage and digestive function. The American Diabetes Association considers beans and peas important foods to eat for potassium and magnesium as well.
Unrefined Grain Products
One of the best changes you can make to your diet for liver health is to switch from refined grains to unrefined, or whole, grain products. This means choosing whole-wheat breads and pastas over those made with refined white flour. This dietary move aids in digestion while increasing protein, vitamin and mineral values in the same number of calories.
The USDA Dietary Guidelines for Americans recommends this type of nutrient-dense food for a balanced diet. Other whole grains include brown rice, wild rice, pearl barley, bulgur and popcorn.
Vegetables and Fruits
Vegetables and fruits round out your balanced diet with the additional vitamins and minerals you need. The USDA Dietary Guidelines list calcium, potassium, magnesium and vitamins A, B, C and E as nutrients to consume.
Cook fiber-rich veggies such as spinach and broccoli for higher nutrient concentrations and easier digestion. Enjoy berries, pears, oranges and dried fruit such as raisins for their plentiful fiber and vitamin C.
