Iron storage and enzyme production are two of the liver's major contributions to your body's metabolism, aiding in red blood cell formation and digestive processes. Eating a balanced diet rich in iron and fiber supports these liver functions and provides essential vitamins and additional minerals. At the same time, removing nutrients from your diet that slow metabolism, such as excessive fat and protein, will further increase digestive efficiency and promote liver health.
Fish or Chicken
Salmon, sole, sardines, chicken and turkey represent moderate-protein foods that contain less fat than red meats. In the case of fish, beneficial omega-3 fatty acids replace some of the saturated fat, the hardest fat for your digestive system and liver to process. The American College of Gastroenterology recommends fish and poultry as easily digestible animal protein sources. Eating shellfish, however, can harm liver health if it is not fully cooked.
Beans and Rice
Legumes such as dry beans and whole grains like brown rice increase liver function with their fiber and iron contributions. These two food groups do double duty as alternative protein sources, with less fat than any animal-based foods.
Legumes and grains also contain potassium, magnesium and B vitamins to help you achieve your daily values for overall health. Medline Plus includes black beans, lentils and chickpeas among high-fiber legumes, and whole-wheat bread, bran muffins and popcorn among nutritious whole grains.
Whole-Grain Cereal
While you may eat rice and beans a few times a week, breakfast cereal offers you a chance to make a daily impact on liver health. Most cereals incorporate whole-grain wheat, barley, corn, rye or rice into nutrient-dense foods that deliver large amounts of fiber, vitamins and minerals in few calories.
Besides fiber, the greatest benefit of cereals to liver function is as much as 100 percent of daily iron values. The American Diabetes Association considers cereal brands with more than 3 g of fiber and less than 6 g of sugar, which limits calories, as nutritionally superior.
Fruits and Veggies
The strong fiber content in all fruits and veggies supports the liver by keeping the digestive system working. If your liver has been compromised by infection or disease, you may wish to cook fruits and veggies to soften their rough fibers.
Fruits and vegetables also provide a wide variety of vitamins and minerals that your body needs for daily metabolic processes. Eating foods with high fiber from these groups will help you achieve your daily values. For instance, cooked spinach has high levels of iron, potassium, magnesium, calcium and vitamins A, B, C and E. Medline Plus suggests berries, pears, bananas, tangerines and dried fruits for more nutritional variety.
