Food and Your Liver Health – Learn how Food Impacts Your Liver Health

Written by JJ Smith, #1 NY Times Bestselling Author and Weight Loss Expert

Posted July 9th, 2020 under Diet/Weight Loss, Health and Wellness, Liver Focus

What you eat and drink has a direct impact on your physical, mental, and liver health. The higher quality food and drinks you consume, the higher quality health and wellness you can have.

Not only do you feel better when you eat a balanced diet and stay properly hydrated, you’re also giving your liver the support it needs to function correctly. It’s so important to be cognizant of how food can heal and harm your body. .

When you consume too many fatty, sugary, or processed foods or eliminate entire food groups from your diet, it’s very difficult to give your liver the nutritional support it requires. And to top it off a diet high in processed foods, sweets, or high fat foods puts an extra burden on your liver, forcing it to work overtime to process and metabolize these foods.

One of the best things you can do for your liver health and to improve liver function is to eat a varied and balanced diet. This means including lots of brightly colored fruits and vegetables, lean sources of protein, whole grains, and healthy fats.

But it’s one thing to read about eating a healthy diet and learning about liver superfoods – and it’s a totally different challenge to put this into daily practice.

But it’s one thing to read about eating a healthy diet and liver superfoods, and another thing to incorporate this advice into your day-to-day. I know – I’ve been there, struggling to figure out what to eat to keep my metabolism firing so I can maintain a slim, sexy waistline. In this blog I share with you what I’ve learned about how to eat for liver health and I give you tips on how to make eating for liver health delicious and easy.

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The Connection Between Food and a Healthy Liver

You are what you eat. Health is wealth. These two sayings resonate deeply with me and emphasize the importance of a healthy diet. But today, with our on-the-go lifestyle it can be very difficult to put a priority on food quality and remember how it impacts every aspect of our well-being.

Now, I know you’ve read the articles, watched the documentaries, and listened to the podcasts about the connection between food, a healthy liver, and overall wellness. This information has been shared over and over again.

So instead of repeating what you already know, I drill down into the essential facts about food and your liver health. When you’re struggling to get in your five-a-day or to stay hydrated, try to remember these essential 15 food and liver health facts:

  1. Too much sugar and fat in your diet can cause fatty liver disease.
  2. A fatty liver cannot function properly, leading to additional health impacts.
  3. Obesity is one of the leading causes of preventable disease including diabetes and cardiovascular disease..
  4. Too much visceral fat and belly fat can impair liver function.
  5. Your liver metabolizes carbohydrates and fat into energy, builds protein, eliminates toxins, and removes harmful chemicals.
  6. Liver superfoods can help your liver heal and reverse some types of liver disease.
    You are what you eat.
  7. Alcohol consumption speeds the build-up of fatty acids in the liver.
  8. A high fiber diet helps your liver process toxins and prevent a build-up of bile in your digestive system.
  9. Insulin resistance and high blood sugar can cause irreversible liver damage.
  10. A healthy liver diet includes eating foods from all food groups.
  11. Too much salt causes inflammation, bloating, and water retention, forcing the liver to work overtime.
  12. Drinking coffee and tea can prevent liver fibrosis and cirrhosis.
  13. Detoxing your liver naturally can help your liver heal and recover from toxic overload.
  14. Food can both heal and harm your liver.

I really want you to remember your liver health is integral to your good health. According to the American Liver Foundation, your liver is depending on you to take care of it so it can take care of you.

Think about this excerpt from the American Liver Foundation website on the importance of food, your liver, and lifelong health:

If you eat a healthy diet, your liver “tells” you that you’re doing a great job. You get the message because your liver is able to function properly and, provided your overall health is good, you feel in great physical shape.
If, on the other hand, you aren’t careful with your diet, your liver is defenseless. When you consume fatty or fried foods, and pile on the salt, your liver literally is under attack. If you don’t help your liver, it can’t help you. The result: Liver disease and, possibly, disorders that could affect other organs. Of course, it’s important to maintain a healthy weight. In addition to eating a healthy diet, exercise regularly.

How to Make Eating for Liver Health Easy and Delicious

Food does so much for us – it gives us energy, heals and repairs the liver, makes us feel fantastic inside and out, and is essential to a happy, balanced life. I want you to enjoy eating while still packing your plate with healthy liver foods.

Follow these six tips to make eating for liver health easy and delicious:

  1. Stock up on fruits and vegetables. Brightly colored fruits and vegetables are packed full of nutrients and are natural flavor boosters. Add some blueberries to your morning bowl of oatmeal, throw a few handfuls of spinach into your smoothie, and bake some healthy carrot muffins.
  2. Wash, chop, and organize your produce. It happens to all of us, we buy a bunch of vegetables, put them in the fridge and forget about them. Instead, as soon as you get home, wash your vegetables, chop them up, store them in clear plastic containers – this makes it much easier to snack on vegetables and to whip up meals like stir fries, soups, and casseroles quickly and easily.
  3. Meal plan and bulk cook. Sit down and plan your meals for the week and dedicate one evening or afternoon for a bulk cook. It’s so much easier to eat healthily during the week and resist take-out when your fridge and freezer are stocked with ready-to-eat and heat meals. As an extra bonus, get your kids involved so they can get an early start on learning about the importance of a healthy diet.
  4. Focus on your meal. Do not eat in front of the television or while browsing the Internet. Put your smartphone away and sit down at the table to eat. Think about chewing your food and enjoying your meal. This helps slow down your eating, preventing overeating and bloating.
  5. Eat your favorite treats. Yes, eat your favorite treats. Restricted eating or banning foods does not do anyone any good. Choose one night a week to have your favorite treat. Maybe it’s a Friday night visit to the ice cream shop or a Saturday pizza night with your extended family.
  6. Try new recipes that include top liver superfoods. It’s easy to get bored with your cooking routine. Look for recipes including top liver superfoods like avocado, berries, oats, grapefruit, coffee, nuts, ginger, turmeric, and green vegetables. Take a look at these healthy liver diet recipes from the Canadian Liver Foundation for a pizza party, black bean brownies, and easy slow-cooker recipes. I included some of my favorite liver superfood recipes in my blog about top liver superfoods.

Remember, above all else, eating should not be stressful. Don’t stress because you didn’t get in all your servings of fruits and vegetables or you had an extra scoop of ice cream. Life is too short to stress about this!

I want you to think about what you’re eating and understand the connection between food and your liver health. Slowly but surely incorporate new liver superfoods, cut back on sugar and processed foods, and add more fruits and vegetables to your diet. This is the best way to make eating for liver health a regular part of your day.

Remember, I’ve got lots of great information about detoxing the liver, supporting your liver health naturally, and belly fat on my blog. To stay updated about my new programs, products, and blog posts, sign-up for my mailing list where I share extra tips and advice about looking and feeling fantastic.