Your liver is the largest internal organ in your body. This football-sized organ supports a number of body functions, including food digestion, nutrient absorption and removal of harmful contaminants in the body. Because the liver plays so many important roles in your body, maintaining your liver health is vital to your overall body health. When it comes to eating for best liver function, the focus should be on eating the right amounts of food types, not necessarily the food types themselves. Consuming foods the liver can digest without being overloaded maintains your liver function.
Protein
Protein contains amino acids that serve as the building blocks of many important body functions, including maintaining muscle tissue. For best liver function, you should consume a daily protein intake in grams that is equivalent to the pounds you weigh divided by two. However, the liver may not be able to process excess protein effectively. This can cause a condition known as hepatic encephalopathy that leads to mental confusion. The liver can best process vegetable and milk proteins. Choose foods like low-fat milk, yogurt, cheese, soybeans, spinach, peas and beans for good liver function. If you have been diagnosed with liver disease, your protein intake may need to be limited. Talk with your physician to determine an appropriate intake.
Carbohydrates
Carbohydrates are the energy source for the body and are recommended for those who experience impaired liver function. Your liver helps the body to turn carbohydrates into glycogen, an energy source. Choosing healthy carbohydrate sources like whole grains, fruits and some vegetables like potatoes and corn are good for liver health. These foods also contain a significant amount of B vitamins, which help the liver to metabolize fats and prevent protein buildup in the liver.
Fiber
Fiber-containing food binds with bile in the large intestine, helping to usher these fats out of your body. This is helpful for the liver because the liver makes bile to remove toxins in the body. By eating more fiber, you are helping the liver's work of eliminating harmful substances in the body. Vegetables and whole grains are examples of fiber-containing foods. Examples include lentils, spinach, oatmeal, whole-wheat spaghetti, black beans, lima beans and nuts. Fruits like raspberries, pears, apples and bananas also contain fiber.
Foods to Avoid
Just as there are foods that are beneficial to the liver, some can be harmful. These include alcohol, such as beer, liquor, champagne or wine. If your liver is healthy, you should not drink more than one to two drinks per day. If you have been diagnosed with liver disease, you likely may need to eliminate alcohol altogether. You also should avoid consuming foods and supplements that contain excess amounts of vitamin A. In moderation, vitamin A is safe for the liver. However, excess amounts can be especially toxic, resulting in liver cell death. Examples of foods high in vitamin A include carrots, full-fat milk, eggs and calf liver. Males over age 19 should consume 900 mcg of vitamin A daily while women over age 19 should consume 700 mcg.
References
- Hepatitis Foundation International: Caring for Your Liver: 2010
- MedlinePlus: Diet--Liver Disease: April 23, 2009
- The Diet Channel: Liver Detox and Diet: Wendy Hodsdon: Oct. 11, 2006
- Ohio State University Medical Center: Diet for Liver Disease: Oct. 8, 2010
- Office of Dietary Supplements: Vitamin A: What Is It?
- Mayo Clinic: High-Fiber Foods: Nov. 17, 2009
