The liver has a huge job to do and has many roles. It activates enzymes, breaks down and creates nutrients, detoxifies blood, along with other complex functions. Healthy meal ideas are included throughout the blog.
Around 25%-33% of people in Australia have been diagnosed with non-alcoholic fatty liver disease (NAFLD). This is about the same in Japan, Norway, Egypt and the USA. In fact at least 20% of the world's population has NAFLD!
It's sad to see that so many people have compromised liver health. Our trust in the world's food producers may be partly the problem.
As the 2nd largest organ, after our skin, the liver performs many functions and is essential to life.
The good news is that there is plenty you can do to improve liver health. From avoiding refined sugar, to increasing exercise and healthy foods. Let's do everything we can to love our liver and keep it healthy.
Keep reading for: Healthy foods to include; how the healthiest populations of people achieved good health and longevity;
and see the healthy liver check-list at the end...
Modern day living is having an impact, from chemicals in our environment to GMO foods and High Fructose corn syrup, which are things you can't see! These chemicals and fake food substances can confuse messages within the body and upset the trillions of good bacteria in our body's microbiome, which play a major role in liver health.
Throw in some stress and we have the perfect storm for liver disease.
It may surprise you, that in some cases, one of the causes of NAFLD can be malnutrition! What? I hear you say. Most of you who are reading this, have access to good, nutritious food. So how could that be!
Avoid the hidden nasties: Arm yourself with knowledge, read labels and be aware!
Our bodies have been bombarded with fake foods and toxins. Some are present in processed foods, in foods touted as healthy, or in restaurant foods, which may look ok, but the way food is prepared can be detrimental to our body. Sauces, types of flavourings and oils used can all be the source of unhealthy foods. The explosion of convenient foods has had an impact. These foods can lack the nutrients our bodies need in order to function and these can take the place of nutrient rich foods. Processed foods are often high heat-treated, which changes the chemical composition of the original food.
The impact of reduced nutrient intake and presence of toxins also deplete the amount and types of good bacteria over time, resulting in an increase in bad bacteria.
An increase in bad bacteria, means less good bacteria to communicate messages and carry out important jobs, including ensuring the liver has the nutrients it needs in order to detoxify the blood. This increases the risk of inflammation and potential damage to the liver.
Increased bad bacteria also means your body has to use precious energy dealing with these bad bacteria guys, which takes away nutrients from the liver, as the immune system is under stress.
Reduced good gut bacteria has been implicated in NAFLD.
Healthy liver bite: Butter bean and pumpkin soup, with orange rind, fresh ginger, garlic, turmeric, pepper, dollop of natural yoghurt, fresh herbs. Choose non-GMO beans and nuts, and fresh local produce which is a natural as possible. A side of pistachios, mint and pineapple provide extra nutrients, plus enzyme power to help digest the whole meal.
A swirl of olive oil will add antioxidant power and healthy omegas. Some studies showed that consuming just 1 teaspoon of extra virgin olive oil daily, reduced fat in the liver and improved blood levels of liver enzymes.
NOTE on olive oil: Much of the olive oil bottled for our consumption, is cut with other, cheaper oils, such as palm oil and other, refined oils. Especially in the USA, where the industry is not tightly regulated.
It is essential that your olive oil is excellent quality, extra virgin and cold pressed. Avoid heating your olive oil. Look for a harvest date on the bottle and source from Australia or Europe.
Don't buy cheap, processed oils for cooking and for using on your skin. Always use the good stuff: cooked food still goes into your body and what goes on your skin is absorbed into your body too.
*Avocado oil, sesame seed oil or butter may be better for sautéing, since they have a higher smoke point.
Q: How can we look after our liver?
A: Eat Real food, avoid toxins, avoid high heat cooking, reduce animal protein and nurture gut health
** This isn't to say cut out animal products. They contain essential nutrients such as iron, B12 and vitamin D, which are less abundant in plant foods. Simply reduce them if you have liver problems and if you usually eat a high meat diet.
Surround animal protein with vegetables and source the best, pasture-raised/grass fed meat & eggs possible.
An excess of animal products is known to contribute to the risk of NAFLD, in particular consumption of factory meat (and eggs) and meat consumed without sufficient fibre and other micronutrients. Factory meat and eggs has less omega 3 and more Omega 6. *Both omegas are essential, but the balance is key and the balance is reversed in factory meat, making it unhealthy. You can choose pasture-raised meat, eggs, cheese and yoghurt at your grocery store. Unfortunately it's hard to know the source of your food when dining in restaurants.
I spent some time in Denver, Colorado and was happy to find a local restaurant called "True Foods" which specialised in pasture-raised meat and plenty of vegetable dishes.
I have several clients with NAFLD It's perplexing for many people, especially when they believe they are eating mostly healthy food. Sometimes the food you're choosing may look healthy, but have things you can't see which are bad for the liver, such as chemical sprays, ingredients purported to be natural or it may have been grown in depleted soil.
The negative impact of High fructose corn syrup. This deplorable substance has crept into many foods, even ones labelled "low cholesterol" or "natural ingredients". Dips, pasta sauces, sauces in general, yoghurt, convenience foods, ice-cream, condiments, bread, chocolate, sweets & drinks - even drinks touted as "healthy" such as hydration drinks, vitamin water etc, all may contain HFCS.
It's a cheap way to sweeten foods and make them more addictive.
The good news is, all you need to do is avoid fake foods and read labels.
Not to be confused with the naturally occurring fructose in fruit. HFCS is derived from corn.
This also doesn't mean that corn is bad! Fresh corn on the cob (non GMO) is a healthy source of fibre.
Avoid all fructose and corn syrup in processed foods. This is harder to avoid when you eat out. Even the weekly treat from the ice-cream shop is likely to contain unwanted corn products or fillers.
HFCS has been found to contribute to fatty liver disease, weight gain, chronic inflammation and insulin resistance.
HFCS can disrupt liver metabolism, contributing to the pancreas being exhausted and may contribute to raised blood sugar levels.
I'd also recommend avoiding substances such as gellan gum, xanthan gum or similar substances used to thicken or fill out food. Claims that they are natural may have some truth, however they are still a processed product and most of the xanthan gum is produced from GMO crops, so it's not a good option.
Gellan gum is a bacteria created by fermenting polysaccharides. However, the source of the polysaccharides is still often unknown.
Eat Whole Food...
Meal overview:
organic oats, soaked overnight - excellent for bowel health and nourishing the good gut bacteria.
organic hemp seeds - source of healthy fats, fibre and protein!
organic berries - rich in antioxidants, including vitamin C. Protects cells and enable other essential nutrients to be absorbed.
organic flax meal - contains lignin, which may reduce risk of cancer, heart and liver disease
non GMO almond meal - excellent source of protein, fibre and healthy fats
non GMO soaked walnuts - soaked. Omega 3 fat: Alpha linolenic acid - may reduce inflammation and improve blood fats.
cinnamon - anti-inflammatory, antioxidant; protects cells from damage and lowers blood pressure
edible flowers occasionally are a lovely way to add variety to the diet.
If you're now thinking, "I don't have time for all this, and it's expensive to buy organic". Maybe it's time to be honest with ourselves. How much time are we spending on social media, TV? Are there opportunities to cut back on alcohol, takeaway food and food waste?
Taking time out on your days off, to invest in meal prep and planning is an investment in your liver. You only have one, so look after it!
Remember, we may not have time to do this everyday, but every step you take toward consuming good quality nutrients, is a step toward a healthier you. When it comes to change, take bit sized challenges.
I share plenty of quick and easy ways to eat well in blogs and on social media and during consultations. At the heart of healthy eating is creating new habits.
Consuming nourishing food, which includes plenty of fibre, will provide the body's essential beneficial gut bacteria with the fuel they need in order to function, thrive and increase in numbers. A diet rich in plant foods, ferments and healthy omega 3 fats will all help keep the good bacteria and your liver healthy.
It's not just about the good food you choose, improving healthy liver health is also very much about avoiding poor quality "food products" and pesticides in food too.
There are 2 main types of fatty liver disease: Non Alcoholic Fatty Liver Disease and, Alcoholic Fatty Liver Disease.
The causes and issues for each person will be individual may be complex.
Key factors may include:
Reduced gut microbiome: The journey of your gut micro-biome begins at birth and is shaped throughout your life, by the food consumed and the environment in which you live.
the following can negatively impact the gut microbiome by reducing the range of good gut bacteria:
Toxins - found in GMO foods, cosmetics, cleaning products, fake fragrances and plastics
Fake food - especially highly processed, high heat-treated, HFCS, additives, colouring and preservatives. Also leaves your body malnourished
Stress
See the list at the end of this blog for how to nurture and love your liver.
The issue isn't just the food.
Modern day living means we can be bombarded with so many other things which damage cells and upset our bodies.
Humble, whole-foods will nourish your liver. Pair with foods which break down macronutrients, for better digestion and nutrient absorption. Such as avocado, apple, kiwi and pineapple.
Exercise, fresh air and finding ways to calm the nervous system,
all play a role in liver health
Remember to relax, slow down and breathe.
A few apple slices with cashew cream - so yum. The cashews (non-GMO), were soaked for a few hours in filtered water, with half a teaspoon of apple cider vinegar, then blended with cinnamon. This simple food pairing provides quality nourishment; including healthy fats and antioxidants which your liver will love. Apples are a good source of prebiotic; fuel for the good gut bacteria.
Sweet potato, legumes, greens and ferments are the backbone of diets for many people around the world who enjoy excellent health. A diet rich in fibre, plant foods, and foods to increase gut bacteria (such as natural yoghurt) may help you reduce risk of illness, aid liver healing and increase wellness.
The Blue Zones: 5 key areas in the world where people achieved excellent health, through to old age. Connection to community, tending a veggie garden and keeping active are integral to good health and are known to reduce depression, anxiety and chronic illness. People who lived in the "Blue zones" enjoyed extraordinary good health and longevity. Dan Buettner was a part of the crew who coined the term "The Blue Zones". Along with many scientists, he studied the blue zones for many years and has written widely about the secrets to their good health. Let's look at their life-style:
The humble salad plate: You don't necessarily need all these foods in one meal, however it gives an idea of how to create a healthy meal packed with nutrients for good liver health.
Include whole-foods: Macro & micronutrients, range of colours (antioxidants) and texture, plus something for the friendly gut bugs, such as sprouts, which are super-packed with nutrients.
The people in each of these five blue zones, studied by scientists for many years, were found to have 9 things in common:
Move naturally - many of the Blue Zones peeps walked everywhere and tended vegetable gardens.
Finding purpose - what makes you enthused to start each day?
Stress relief. Taking time to down-shift each day: Praying, taking time to remember ancestors, taking a nap, happy hour, appreciation of life and ancestors, calming exercise.
My fave side or brunch: Orange, avo, mint with a sprinkle of sesame seeds. Edible flowers are good to grow amongst the veggies - beneficial for the soil and yummy to eat.
4. Eating until only 80% full, not completely full. People also tended to eat the main meal earlier in the day or early evening, not late in the evening.
5. Plant slant. People living in each of these zones, consumed a large amount of vegetables, beans, legumes fruit, and whole grains.
NOTE: Food was local and natural. There was no artificially processed food, trans fats, High fructose corn syrup or coke
6. Enjoy wine at 5pm. Only drink with friends and in moderation
7. Faith or religion
8. Family first. They valued close friends and family. Caring and respecting the elderly and investing in children
9. Community connection, which has been shown to positively impact mental and physical health.
Farmers markets are a good opportunity to gain fresh air, buy nutritious, in-season produce and experience community connection. I love this pic taken at my local farmers market in Nabiac, NSW.
Cook in batches: Eating well is easier if you have food at hand for when you're too busy or tired to create something healthy. I regularly make up a batch of these patties for the freezer and bake a tray of sweet potato. Which meant putting together this evening-meal was easy.
Remember the fresh herbs -
Just oh-so-good to nourish the gut and the liver.
*Herbal tea *add to salads & *soups
All meals are an opportunity to add a few herbs
Grow your own - Even pots on the balcony
For a healthy liver, keep food simple, whole and include a variety of plants. Nasturtium leaves are easy to grown and are a good source of iron, calcium, manganese, vitamin C and B group vitamins.
A piece of wild-caught fish is a powerhouse of goodness for the liver, packed with protein and healthy fats. Include oily fish and species which are lowest in mercury. Sweet potato provides antioxidants and essential fibre. Just wash the sweet spuds and bake in a moderate oven. Toss through some olive oil and or honey after cooking.
Include a mix of greens over the week. Spinach, lettuce, herbs and kale all have different nutrients. Consuming a variety of greens and not always eating the same ones, will ensure that the presence of oxalates and lectins are negated, and make sure your body can uptake the minerals it needs requires; absorbing or excreting depending on your body's needs.
Healthy liver checklist:
Invest time in shopping and food prep
Stay hydrated - drink filtered water or mineral water and avoid plastic bottles
Include: a rainbow of plant foods, rich in fibre & antioxidants, turmeric, garlic, lemon, fresh herbs and olive oil. Turmeric is absorbed with black pepper.
Feed your beneficial gut bacteria with prebiotic foods and probiotic foods (see blog Nov 2020 on gut health and fibre)
Prebiotic foods: apples, Jerusalem artichoke, asparagus.
Probiotics: natural yoghurt, Tamari, kim-chi, sauerkraut, kombucha, kefir, soaked foods
Include a range of high quality proteins, from all sources, especially legumes and fish
If you currently have liver challenges, consider ways to reduce your meat and cheese intake
Avoid over-use of sanitiser products, chlorine and mouthwash, which kill good bacteria as well as bad!
Eat food which is healthy for your body. You're an individual, so what is right for a friend you met at the gym, may not be right for you.
Avoid takeaways & highly processed foods.
Avoid dining out until your liver improves.
Reduce or eliminate alcohol & sugary foods
Say no to factory meat, processed meat (eg: pepperoni) and too much meat.
No HFCS.
No GMO foods, which are grown in depleted soil and exposed to excess fake fertiliser and chemicals.
No foods with fake food colouring, flavours and preservatives.
Avoid toxins, which adversely affect the amazing gut bacteria. These can be on your food, in plastics, food packaging, in skin products, cleaning products and fake air-fresheners.
Avoid fake fragrances - used in cars, in scented candles, homes and shops.
Check in on the type and amounts supplements you are taking. Some can be highly beneficial. Some may be unnecessary. Too many can put strain on the liver and may be detrimental, since too much of one mineral may block the absorption of another one, leaving your body deficient in a potentially essential micronutrient or causing other problems. Talk to your health practitioner and consider a day or 2 a week with none at all.
Include slow foods and cook at lower temperatures to avoid AGEs
Grow some veggies and herbs - picking your own fresh produce always brings a smile to your face.
De stress: Take time out for calming activities and do something which brings you joy.
There is no need to buy "liver cleanse" products, simply choose fresh food, stay hydrated and reduce environmental toxins where every possible.
Stay healthy everyone.
love Laura
This advice is general and designed to complement, not replace advice from your health practitioners.
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