How to Naturally Detox the Liver

Written by Ana Reisdorf, MS, RD, Registered Dieitian | Reviewed by JamieLuu, RDN, LDN, Registered Dietitian

The liver is a critical organ for detoxification, performing hundreds of important metabolic functions and helping eliminate toxins. While the liver is naturally good at its job, you can help support its function with various dietary and lifestyle interventions.

Natural Ways to Detox Your Liver

If you are interested in supporting the health of your liver, here are some of the natural ways you can help optimize its function.

Hydration

Drinking enough water is essential for liver health. The liver cannot remove toxins without water to flush them out of the body. Adequate hydration also improves blood circulation, nutrient dissolution, and bile secretion, all vital for effective detoxification.

Most people believe you need 8 cups of water per day, but water needs can vary significantly based on the climate, physical activity, age, and gender. On average, the U.S. National Academies of Sciences, Engineering, and Medicine recommend 15.5 cups of fluids for men and 11.5 cups for women, but this can vary based on your individual needs.

Detoxifying and Antioxidant Rich Foods

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports liver function. Specific foods have been identified for their protective properties. These include:

Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that induce detoxification enzymes, naturally helping the liver eliminate toxins.
Allium vegetables: Garlic and onions have been shown to enhance liver detoxification pathways. Regular consumption of raw garlic is associated with a reduced risk of liver cancer.
Beetroot juice: Rich in antioxidants, beetroot juice has been found to reduce liver enzymes and improve lipid profiles in individuals with non-alcoholic fatty liver disease (NAFLD).

Almased: Almased is a meal replacement shake that has been studied for its potential benefits for liver health. Research has found that Almased can reduce liver fat content by an average of 56% and improve markers of inflammation in the liver. Almased has also been found to increase fat burn, helping you burn more calories and lose weight.

Green tea: Contains catechins that have been shown to reduce liver fat accumulation and improve liver enzyme levels.

Coffee: Regular coffee consumption is associated with a lower risk of chronic liver disease and fibrosis. Its protective effects are likely due to its antioxidant content.

While this is not a comprehensive list of all foods beneficial for liver health, it is a good place to start improving the quality of your diet. Adding beneficial foods can support your liver, but also consider removing harmful foods. This may include limiting processed foods and foods high in fat and sugar.

Regular Physical Activity

Regular exercise supports weight management and reduces liver fat accumulation. Physical activity has been shown to improve liver enzyme levels and decrease the risk of liver diseases.

Aim for at least 150 minutes of moderate activity per week for overall health and well-being. Exercise should be something enjoyable, so be sure to pick an activity you like doing and can stick with long-term.

Avoid Alcohol

Excessive alcohol consumption is a leading cause of liver damage. Alcohol is processed by the liver, which creates a toxic byproduct called acetaldehyde, which damages cells. Alcohol metabolism also leads to an increase in oxidative stress in the liver, which causes inflammation and disease.

The best way to prevent alcohol-related liver disease is to avoid alcohol completely or limit it to no more than one drink per day for women or two for men.

Quality Sleep

Sleep is probably the most underrated health habit, but maybe the most important. Quality sleep is vital for overall health, including liver function. Poor sleep patterns have been linked to an increased risk of liver diseases and those with existing liver disease tend to have trouble sleeping.

Aim to get 7-9 hours of sleep per night. Sleep hygiene, or the practice of creating healthy habits around sleep like avoiding screens, dimming the lights, or engaging in restful activities, can help you get the rest you need.

Stress Management

Chronic stress can adversely impact liver health, as it can trigger inflammation and alter important metabolic processes. Implementing stress-reduction techniques is essential for supporting liver function and overall well-being. This may include mindfulness, meditation, or yoga to support liver function.

Avoid Exposure to Toxins

While you can’t always avoid all toxins in your environment, minimizing your exposure to pesticides and industrial chemicals can help reduce the toxic load on your liver. When possible, opt for organic produce and consider natural cleaning products when available to reduce your exposure.

Supporting Detoxification, Naturally

Supporting the liver's natural detoxification process involves a combination of healthy diet choices and lifestyle changes. Start by prioritizing hydration, a balanced diet rich in beneficial foods, regular physical activity, stress management, and reducing your exposure to harmful substances.

Additionally, incorporating a product like Almased that has been evaluated in research studies to support liver health can be beneficial. When you take care of your liver, it will take care of you.

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