The liver is an important organ that plays a vital role in our body’s metabolic functions. Proper nutrition is essential to maintain its health. A poor diet can lead to liver diseases such as fatty liver, cirrhosis, hepatitis, and liver cancer.

Follow these tips to eat your way to a healthy liver.

1. Increase Fiber Intake

Fiber is an essential nutrient for the liver. It helps regulate cholesterol levels in the body and removes toxins from the digestive system.

Foods such as fresh fruits, vegetables, whole grains, beans, and legumes are high in fiber and should be consumed regularly.

2. Drink Green Tea

Green tea is known to contain antioxidants that help protect the liver from damage caused by free radicals. It also helps reduce inflammation and aids in the detoxification process. Aim for at least one cup of green tea daily.

3. Add Turmeric to Your Diet

Turmeric is a spice that contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. It helps protect the liver from damage caused by toxins and promotes liver cell regeneration.

Sprinkle turmeric on your meals or add it to your smoothies.

4. Stay Hydrated

The liver needs water to function properly. Dehydration can cause damage to the liver cells, making it difficult for the liver to remove toxins from the body. Aim for at least eight glasses of water per day.

If you find plain water boring, spruce it up with sliced fruits for a hint of flavor.

5. Include Healthy Fats

The liver needs healthy fats such as omega-3 fatty acids to function effectively. Foods such as oily fish (salmon, tuna, mackerel), avocados, nuts (walnuts, almonds) and olive oil are good sources of healthy fats.

These fats help reduce inflammation and improve liver function.

6. Avoid Processed Foods

Processed foods such as burgers, fries, and sodas typically contain high levels of trans fats, sugar, and salt which can cause damage to the liver cells.

Avoid these foods and instead opt for whole, fresh foods that provide essential nutrients required by the body.

7. Limit Alcohol Intake

Excessive alcohol consumption is one of the leading causes of liver disease. The liver can only process a limited amount of alcohol at a time. Overconsumption of alcohol can cause inflammation and scarring of the liver tissue.

Men should limit themselves to two drinks per day while women should limit themselves to one drink per day.

8. Control Portion Sizes

Eating large portions of food can put extra stress on the liver. Be mindful of your portion sizes and eat just enough to satisfy your hunger. Eating smaller meals throughout the day can also help reduce the burden on your liver and improve digestion.

9. Incorporate Garlic into Your Diet

Garlic contains sulfur compounds that help activate enzymes that flush out toxins from the liver. Incorporate raw garlic into your diet or sprinkle garlic powder on your meals to reap the benefits.

10. Get Enough Sleep

Sleep is essential for the body to repair and regenerate. Lack of sleep can cause stress and inflammation, which can affect liver function. Aim for at least seven to eight hours of sleep per night to help support your liver health.