Supporting liver health – Part 2

Welcome to Part 2 of my supporting liver health blog series, foods for liver health and detoxification. If you missed Part 1, it’s linked here.

The liver has the enormous task of filtering and cleansing our blood before it goes to the heart. This requires lots of nutrients to get everything done. When these nutrients are low or unavailable, it impairs this complex system. That’s why a nourishing, and well-balanced diet is key for optimal liver function.

Below, I briefly review the 3 phases of liver detoxification, and then dive into the best foods for each phase.

This blog post is for informational and educational purposes only. It is not medical advice. Please consult with your healthcare provider for medical advisement.

The 3 Phases of liver detoxification

1. In phase 1, toxins are chemically processed and re-packaged to be more water-soluble. They often can become more reactive and toxic as a result of this step. They are in their intermediary form after phase 1. An overactive phase 1 is not great, because these more damaging intermediates can potentially accumulate, and cause harm in the body.
2. In phase 2 of detoxification, the intermediates from phase 1 go through biochemical reactions known as conjugation pathways. This neutralizes them, and completes their conversion for becoming water-soluble. This way they can be safely and easily eliminated from the body. This phase needs to be reinforced through proper nutrition, or the destructive intermediates from phase 1 can build up, which as I stated above, is bad.
3. Phase 3 is the removal/elimination of these contaminants through the stool, urine, sweat, and the lungs. Good gut and kidney function, along with regular bowel movements, are necessary for this step.

All of these phases need specific vitamins, minerals, phytochemicals, and macronutrients to function optimally. Thus, let’s get into the foods that can assist with each step. This is not an exhaustive or complete list, but is meant as a general guide of common foods that you can find when grocery shopping.

Supportive foods for liver detoxification

Top foods for Phase 1 liver detoxification

• PROTEIN: whole soy (tofu, tempeh, etc.), tuna, sardines, salmon, clams, oysters, beef, chicken, turkey, legumes like black, pinto, and garbanzo beans, lentils
• GRAINS: brown rice
• FATS: extra virgin olive oil, avocado oil, omega-3 fatty acids
• VEGGIES: dark, leafy greens (spinach, turnip greens, romaine, collard greens, kale, watercress etc.), cruciferous veggies (broccoli, cauliflower, cabbage, etc.), asparagus, eggs, cremini mushrooms, sweet potatoes, potatoes, tomatoes, garlic, onion, okra, squash, sea vegetables
• FRUITS: bananas, avocados, oranges
• NUTS AND SEEDS: sunflower seeds, almonds, brazil nuts

Liver health superstar Broccoli

Top foods for Phase 2 detoxification

• PROTEIN: whole soy (tofu, tempeh, etc.), beef, chicken, turkey, sardines, fish, eggs, legumes like black, pinto, and garbanzo beans, lentils
• GRAINS: brown rice, oats
• FATS: extra virgin olive oil, avocado oil, omega-3 fatty acids
• VEGGIES: beets, cruciferous veggies (broccoli, cauliflower, cabbage, etc.), alliums (garlic, onion, leeks etc.), asparagus, dandelion greens, squash, carrots, sweet potatoes, endive, sea vegetables (kelp, seaweed, dulse etc.), herbs like cilantro and parsley
• FRUITS: pomegranates, berries, citrus (oranges, grapefruits etc.), grapes, apples, figs, avocados, bananas
• NUTS AND SEEDS: walnuts, almonds, sesame seeds, brazil nuts

Top nutrients for Phase 3 detoxification

• LOTS OF WATER AND HYDRATION to flush everything out, and to aid the kidneys
• HIGH-FIBER FOODS like fruits, vegetables, nuts, seeds, beans, whole grains, and sea vegetables
• PROBIOTICS from foods (kimchi, sauekraut, kefir, etc.) or supplements
• PREBIOTICS like asparagus, Jeruselum artichokes, onions, garlic, and dandelion greens
• BILE-STIMULATORS like bitters (artichoke, arugula, dandelion, radicchio etc.), and lemon juice. Please read my blog post here all about bitter foods: https://seemashahrd.com/bitter-foods-herbs-spices-the-forgotten-keys-to-better-health/

Putting it all together

The lists above reveal some patterns and repetitions. Cruciferous veggies are wonderful for liver health across the board as they are high in fiber, and assist with all 3 phases of detoxification. Same with alliums, and asparagus. Sea vegetables are underutilized for their powerful nutritive and cleansing capabilities.

Standouts fruits include citrus, avocados, and the humble banana. Protein all-stars include beans, whole soy, seafood, and chicken, turkey, and beef. Helpful nuts and seeds include almonds, and brazil nuts.

Brown rice is the best grain of choice for the liver. Amazing fats are extra virgin olive oil, omega-3 fatty acids, and avocado oil. Bitter foods are critical for prompting bile release, enabling toxins removal through the bowels.

I hope this analysis is useful. Supporting liver health through our diet doesn’t have to be complicated or hard. It all starts with finding healthy foods that we can incorporate regularly, so the liver has the tools it needs to do its job.