Healthy Liver Guidelines

This list provides you with basic healthy liver guidelines for getting your liver, and your body, on track to better health. They don't require you to follow any strict diet regimens or spend alot of money. Following these guidelines will improve the health of your liver and your quality of life....

Twelve Basic Guidelines for a Healthy Liver

I have to say...Yes, I do...but as I have become more aware of how it affects my liver, I don't do it as often. That is why I keep reminding you, for the sake of your liver, don't overeat.

Overeating overworks the liver. Many of us plan our mealtimes around the clock. It's actually healthier to plan mealtimes around your hunger, like children do, instead of the clock.

When you do eat, don't allow yourself to feel guilty if you don't want to "clean your plate". When you begin to feel full, stop eating. It's also important to avoid eating when you feel stressed or anxious. Eating at these times can cause bloating and poor digestion. Stress often causes us to eat the wrong foods, and too much of them.

2. Drink water! I know, we all get tired of water all of the time, but...

Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries waste from the body. When it comes to digestion and healthy liver function, it’s not happening without water.

3. Avoid processed meats! Fat....Trans Fat....and more Fat! Processed meats include hot dogs, sausage, bacon, pepperoni, bologna, corned beef, Spam, and well....the list goes on. These meats are high in sodium, nitrates, nitrites, colorings, flavorings, sweeteners, hydrogenated oils and did I mention....FAT!?

Processed meats are hard on the liver and can also contain "unfriendly organisms" that may be in a dormant state.

Many processed meats also contain some dairy ingredients which is something I found out completely by accident, when my son, who has dairy allergies, became very ill after eating some sandwich meat.

Processed meats are also a major contributor to degenerative diseases.

4. Avoid consuming large amounts of sugar! Excessive amounts of refined sugar will be converted to fats which contribute to a variety of degenerative diseases. Some of that fat is also going to end up on your thighs, buttocks, and abdomen for storage!

But, please remember that some artificial sweeteners can be toxic to the liver, also. It is especially important to avoid aspartame. acesulfame-K, and saccharin.

5. Consider sources of dietary protein, other than meat and dairy! I'm not trying to make you meat-eaters become vegetarians. Our household is full of meat-lovers. Reducing your consumption of high-fat meats and full-fat dairy products will help reduce saturated fats.

When consuming foods high in saturated fats, the best sources are grass fed, organic beef and lamb; organic raw dairy products; and tropical oil such as coconut. If you have access to these you are fortunate.

I do have concerns with the "factory-farmed" animals that are fed a diet of grains, corn, and soybeans containing various hormones and antibiotics. That is not a natural diet for these animals.

Other good sources of protein are beans, peas, nuts, seeds, and certain whole grains.

These alternative protein sources will provide you with a variety of other liver friendly nutrients. One of the most excellent sources of protein is the egg. Don't be afraid of eggs, unless, of course you are allergic to them!



6. Choose healthy breads and spreads! Whole grain and stone ground breads, pitas, tortillas, or flat breads are good choices.

If you have the time you might even try making your own breads occasionally,but be cautious not to consume too much bread.

If you are allergic to yeast, you might try a yeast-free bread or a sourdough. If you prefer something lighter, try rice or rye crackers.

For a healthy low-fat spread, that supplies even more nutrients, try a fresh, mashed avocado, all-natural nut spreads, hummus, or tahini (sesame seed paste).

7. Discover digestive enzymes and/or eat more raw foods! Remember, don't consume foods and beverages to which you have allergies, or that upset your stomach. If you have a weak digestive system, or feel bloated after meals, you can take a digestive enzyme with your meals. Some people find these extremely helpful, including my husband. Yes...he is also working to improve his liver health!

Digestive enzymes can be purchased at your local health food store, or on the internet.

Another suggestion for getting more digestive enzymes is to eat something raw at the beginning of each meal, such as fruit before breakfast or a small raw vegetable salad or carrot sticks before lunch or dinner.

Raw foods contain living enzymes to supplement your own and improve digestion.

As we age we have less digestive enzymes, so this is really important.

8. Avoid trans fats completely! The liver is The fat burning organ of the body. If you overload it with bad fats, your entire metabolism will slow down resulting in weight gain, especially around the belly.

A healthy liver pumps out the fat to keep you slim!

A healthy liver also manufactures lipoproteins, which enable fat to travel around in the bloodstream. If the liver can't do this efficiently, fat builds up causing fatty liver, and your risk of blocked arteries, heart disease, stroke, and high blood pressure increases.

At that point it becomes very difficult to lose the weight.

Be aware that trans fats may be listed on the ingredient list as hydrogenated, or partially hydrogenated, oils and there is no healthy amount!

9. Choose supplements that support your liver! A high-quality multi-vitamin/mineral supplement is very important to your liver health. Omega 3 supplements such as fish oil or flax seed oil are also very important.

Milk thistle, turmeric, and dandelion are also excellent choices to improve liver health.

Review the Liverguru's supplement page for more detailed information about supplements for liver health and total body health.

10. There are certain foods, culinary herbs, and spices that are especially cleansing and supportive to your liver! High sulfur foods such as garlic, beans, peas, onions, and eggs are great choices.

Cruciferous vegetables which include veggies from the cabbage family are liver-loving, and are known for cancer prevention.

Avocados, asparagus, artichokes, dandelion, and herbs and spices, including turmeric and cinnamon are among some of the top choices for a healthy liver.

Refer to the healthy liver cleansing diet to see a more detailed list of liver-friendly food choices.

11. Limit your consumption of sodas, energy drinks, and alcoholic beverages AND stop smoking! This is so important to your liver health that each one has it's very own link.

These are major players in liver damage. Notice I said limit your consumption. You don't have to avoid them completely, unless your doctor has recommended you do so.

Many of you will be shocked to find out how sodas and energy drinks sabotage your health and liver function. Of course, we all know excessive amounts of alcohol can do some serious liver damage.

12. Juicing can improve liver function! Do you own a juicer? Raw juicing is an excellent way to improve liver function.

A fresh juice three to four times a week is very cleansing to the liver. Some good things to juice are red and green cabbage, carrots, oranges, limes, apples, beets, red onions, and ginger root.

I can tell you from experience that a three to five day fresh juice fast can make you feel like new! You can read more information about fasting on the liver cleansing diets page.

The Liver Cleansing Diet.