This Is the Best Food for Liver Health, According to Registered Dietitians
The liver is an organ that people don’t often think or talk about (unlike the gut, brain and heart), but it’s impossible to live without it. The liver is responsible for cleaning toxins from blood, producing bile that’s important for digestion, maintaining blood clotting function and giving the body energy.
Unfortunately, the number of people in the U.S. experiencing liver problems is on the rise. An estimated 24 percent of adults have non-alcoholic fatty liver disease (NAFLD), a condition where fat builds up in the liver. Diet directly affects liver health, including preventing NAFLD. According to dietitians who specialize in liver health, beans have plenty of benefits.
Related: Here's How To Keep Your Liver Healthy
Why Are Beans So Good for Liver Health?
Dr. Jinan Banna, PhD, RD, a registered dietitian who has published many studies focusing on nutrition and is the author of 28-Day Liver Health Weight Loss Solution, emphasizes that when it comes to liver health, diet as a whole is important. “Liver health is related to the overall dietary pattern rather than one particular item,” she says. However, if someone wants to eat with liver health in mind, she says that incorporating beans into more meals is a great place to start.
Dr. Banna says that beans are really a nutritional powerhouse, containing fiber, protein, complex carbohydrates, antioxidants, vitamins and minerals. While you may not have thought about these nutrients in relation to liver health, they directly support it. Scientific studies show that a high-fiber diet directly lowers the risk of NAFLD and, for those who have NAFLD, it serves as an effective treatment. (It’s important to know that NAFLD can be reversed and cured.)
Related: 14 Popular Types of Beans, Listed and Explained
“Emphasizing foods that are a source of complex carbohydrates is important for liver health,” Dr. Banna says. This is because complex carbohydrates have vitamins and nutrients that support liver function and metabolism, help keep blood sugar levels steady, and are linked to lowering inflammation.
Incorporating beans into your meals more will directly support your liver and lower the risk of NAFLD. But there’s another food that can also make a big impact: flaxseeds.
Why Are Flaxseeds So Good for Liver Health?
“Flaxseeds are one of very few foods that contain large amounts of anti-inflammatory omega-3 fatty acids, which may be beneficial for liver health and particularly non-alcoholic fatty liver diseases,” says Andy De Santis, RD, MPH, a registered dietitian and author of The Essential Diet for Fatty Liver.
The reason why flaxseeds’ high omega-3 content is so noteworthy is because they have been directly linked to lowering liver fat. Also, like beans, De Santis says that flaxseeds are a good source of fiber. “Flaxseeds contain a good amount of soluble fiber, which has unique benefits for blood sugar and blood cholesterol lowering. Elevated blood sugar and cholesterol are risk factors for liver disease and a number of other conditions,” De Santis says. Keeping blood sugar levels and cholesterol from rising is an important way to care for your liver. Additionally, De Santis says that flaxseeds are high in a specific type of antioxidant called polyphenols, which have also been shown to support the liver.
Another reason why De Santis recommends flaxseeds for liver health is because they’re super versatile. They can easily be added to yogurt, oatmeal, smoothies and baked goods. De Santis says that you can also buy ground flaxseed meal, which can also be integrated into these types of foods for a smoother, less crunchy texture.
Other Ways To Support Your Liver Through What You Eat
Both experts reiterate that supporting the liver doesn’t come down to consuming just one specific food; everything you eat and drink affects the liver in either a beneficial or harmful way. “Because they may increase the risk of or worsen fatty liver disease, we should be careful of our sugar-sweetened beverage consumption and also of our saturated fat consumption, such as high-fat dairy products, red meat and processed meat,” De Santis says. Dr. Banna adds to this, saying that ultra-processed foods are also not good for liver health.
Instead, Dr. Banna says to prioritize eating nutrient-rich foods, including fruit, vegetables, whole grains, beans, legumes, nuts and seeds. If you’re a coffee drinker, De Santis says that you’re already consuming something that has been linked to lowering the risk or progression of fatty liver disease.
It’s important to remember that fatty liver disease can be prevented or reversed; what we put into our bodies is that powerful! By being mindful of what you eat and prioritizing the foods highlighted here, you can ensure that your liver will keep functioning just like it’s supposed to.
Next up, see the very best foods for your liver, from summer berries to coffee and green tea.
Sources
Dr. Jinan Banna, PhD, RD, registered dietitian and nutrition consultant, who has published many studies focusing on nutrition and the author of 28-Day Liver Health Weight Loss Solution
Andy De Santis, RD, MPH, registered dietitian and author of The Essential Diet for Fatty Liver
