Eat better for a healthy liver

The significance of food in maintaining good health has been recognised since Hippocrates’ (460 BC-370 BC) famous dictum: “Let food be thy medicine and medicine be thy food.” And that is also the theme of the World Liver Day today — ‘Food is medicine’. Every year, this global initiative raises awareness about the prevention and early detection of liver diseases.

There is a close link between food and liver health, and not just the overall health of our body. Because food does not just provide fuel to the body, but can also heal, protect, and restore the body.

The liver plays a central role in metabolic processes and performs over 500 vital functions. Its main functions include synthesis of vital proteins, storage of energy as glycogen and detoxification of toxins that enter our body. Liver enhances the immune function, produces bile to aid digestion and filters toxins from the blood. While carrying out all its functions, the liver, too, needs constant care, and the most effective way to support liver health and prevent liver diseases is through proper nutrition.

Today, India faces a huge burden of liver diseases, the main reasons being viral hepatitis B and C, alcohol consumption, and more recently, fatty liver disease. Among these, the upsurge of fatty liver disease is closely linked to other chronic lifestyle problems such as diabetes, dyslipidaemia (abnormal lipids/fats level in blood — high LDL or bad cholesterol and triglycerides, low HDL or good cholesterol, raising the risk of heart diseases), high BP and obesity.

Ironically, these problems are largely preventable through proper nutrition, which significantly impacts the overall health of our liver as well. A balanced diet having necessary macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) is required for the metabolic functions by the liver.

When the diet is poor or imbalanced — such as being high in sugars, trans fats, or alcohol — it can lead to the accumulation of fat in liver cells, oxidative stress and inflammation. These can lead to serious liver diseases like fatty liver disease, hepatitis and cirrhosis. Conversely, a nutrient-rich, well-balanced diet can enhance liver function, promote regeneration of liver cells, and prevent the progression of liver damage.

What to eat for a healthy liver

1 Complex carbohydrates and fibre: Refined sugars can lead to insulin resistance and fat accumulation in the liver. In contrast, complex carbohydrates such as those found in whole grains, legumes and vegetables provide sustained energy without spiking blood sugar levels. Additionally, these foods are high in dietary fibre, which helps regulate blood sugar and cholesterol, supporting liver function and reducing fat buildup.

2 Lean proteins: Protein is essential for the repair and regeneration of liver cells. Lean protein sources like fish, poultry, legumes, eggs and low-fat dairy are ideal for liver health. In patients with chronic liver disease, adequate protein intake is critical to prevent muscle wasting and support liver regeneration.

3 Healthy fats: Saturated fats and trans fats (commonly found in fried and processed foods) can worsen liver inflammation and fat accumulation. In contrast, healthy fats such as omega-3 fatty acids have protective effects. These are found in fish, walnuts, flaxseeds and chia seeds, and can reduce liver fat, improve lipid profiles and lower inflammation.

4 Antioxidants and anti-inflammatory compounds: A diet having foods rich in vitamins C and E and selenium can help reduce inflammation. Foods such as dark leafy greens, turmeric, berries, green tea and nuts are rich in these protective compounds and are good for liver health.

5 Hydration: Staying well-hydrated helps in the elimination of waste products and that benefits the liver. Herbal teas and infused water can also contribute to hydration without adding sugar or toxins.

Our liver is incredibly resilient. It can regenerate and heal, but only if we give it the right environment, and nutrition is a powerful tool in this aspect. We can take control of our health by making empowered dietary choices. Making simple, healthy changes to our diet can go a long way in protecting our liver. By eating more fresh foods, drinking water, cutting back on processed items, and avoiding alcohol, we can support our liver and enhance its vital functions. Let’s choose foods that heal, habits that protect, and a lifestyle that supports long-term health. In the end, it is right to say that a fit liver leads to a fit body, and the journey to wellness may very well begin on our plates.

— The writer is President, Liver Transplant Society of India