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Expert shares black list of foods bad for liver

Expert shares black list of foods bad for liver Illustrative photo (Freepik)
Author: Maria Kholina

The health of the liver depends on various factors. Of course, the most harmful factor is excessive alcohol consumption, but some common items in your daily diet can also have a detrimental impact on the functions of this organ, according to sports coach Yurii Popko.

Foods that harm the liver

The expert has shared a list of products that are harmful to the liver. According to him, the following categories of foods are included:

  • Sugar and sugary products, as well as fructose, which is present in sugar, honey, fruits, berries, and even in small amounts in vegetables.
  • Refined products, including all sweets, white bread, polished rice, flour, pasta, fried food containing a large amount of carcinogens, and glycation products.
  • Alcohol and processed meat products with high saturated fat content (sausages, hotdogs, red meat, industrially raised pork and beef).

How to maintain liver health

"To support your liver, it's essential to monitor your protein intake. Proteins of both plant and animal origin are rich in amino acids that influence cholesterol synthesis and the formation of bile acids. Fish and eggs are particularly rich in protein," explains Popko.

He adds that the recommended protein intake is 0.8 grams per kilogram of body weight for the average person and 1.5 grams for those who engage in sports.

"For your liver to function efficiently, your diet should include an adequate amount of vegetables and greens. These are sources of vitamins and minerals. Additionally, you should consume 25-30 grams of fiber per day. Fiber helps remove bilirubin, cholesterol, and excess bile acids from the body," says the expert.

Popko advises focusing on green vegetables, especially cruciferous and leafy greens. Cabbage increases the levels of detoxification enzymes in the liver. It is best consumed fresh, but fermented or boiled cabbage is also an excellent option.

"Liver-friendly vegetables and greens with bitterness, such as onions, arugula, milk thistle, dandelion, and burdock. You can include these herbs in your meals or consume them in the form of tea. Following these simple guidelines will be sufficient to maintain the health of your liver," explains the expert.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.