NASH, hepatitis, fibrosis, cirrhosis… There are many liver diseases. Fortunately, diet can relieve a diseased, fragile, overly fatty or engorged liver and help it to regenerate. But what should you eat? What to drink? Coffee ? No alcohol ? What foods to avoid? Advice from our hepatologist.
The liver is an organ that can quickly become engorged or weakened after meals that are too rich, greasy and hearty. He can thus send signals to say that he is overdue. Fortunately, there are solutions to take care of a diseased, too fatty or overloaded liver. A balanced and well-chosen diet can reactivate its proper functioning. What are the preferred foods? What to drink? Coffee ? No alcohol ? On the contrary, what are the foods to avoid? Good gestures with our expert in hepatology.
What is the role of food on a sick and engorged liver?
A diseased liver is an organ clogged with toxins. “When damaged, the liver can no longer process fat. These accumulate in the liver and this overload – called steatosis – can lead to inflammation of liver tissue and cell damage in the liver, as well as serious liver complicationswarns Pr Patrick Marcellin, hepatologist at Beaujon Hospital and president of the APHC (Association for improving the care of patients with chronic liver disease). Only the fact of change your lifestyle (eating less fat, less sugar, doing more physical activity, walking more…) helps to melt liver fat, improve the state of health of a diseased liver and reduce the risk of complications. On the other hand, if we do not change our eating habits, Steatosis can progress to fibrosis, cirrhosis or even liver cancer“. The diet of patients with a diseased liver is thus based on healthy, balanced meals, sometimes divided to “fatigue” the liver the least possible. It must be accompanied by a regular physical activity. Foods that are too fatty or sugary are difficult to digest and should be avoided as much as possible.
Foods to eat in case of liver disease
Goat’s or sheep’s cheese
“Dairy products of animal origin have a bad reputation because they are considered too fatty and difficult to digest. However, these are mostly those that contain the most calciuman essential mineral in particular for the constitution and strength of bones and teeth“, assures Professor Marcellin. Above all, a dysfunctional liver is no longer able to store vitamin D, a fat-soluble vitamin which is involved in the absorption of calcium, which can lead to calcium deficiency and therefore bone fragility (osteoporosis). Dairy products are therefore particularly interesting for people who have a diseased liver. because liver disease can promote osteoporosis. “Nevertheless, they must be consumed with moderation (no more than 2 per day, i.e. a yogurt and a portion of lean cheese for example) and prefer low-fat products (fresh goat’s or sheep’s cheese, fromage blanc with 3% fat, ricotta, cancoillotte, fermented milk)“recommends our interlocutor.
Chocolate has a protective effect for the liver.
dark chocolate
To regenerate, the liver needsantioxidants. And among the foods that contain the most, there is cocoa. “Contrary to popular belief, chocolate is good for the liver. Yes, provided thathe is black and with a cocoa content greater than 70%“, says our interlocutor. Antioxidants help delay the aging of liver cells, cleanse them of fat and limit inflammation. Furthermore, “dark chocolate is rich magnesium (206 mg per 100 g), a mineral that has a protective effect on the liver“, adds the hepatologist.
Without phosphorus, the liver would be unable to digest fats.
Nuts
To detoxify, the liver also needs phosphorus, a mineral salt that has many benefits on the liver. “Nuts (Brazil, pecan, cashew, etc.) and hazelnuts are very rich in phosphoruswhich allows the liver to better digest the fats it absorbs, to prevent them from accumulating too much in its cells and thus to detoxify it“, specifies the hepatologist. Without phosphorus, the liver would be unable to digest fats and this would ultimately promote their accumulation. In addition, oilseeds also contain many antioxidants which limit the aging of liver cells and the risk of liver damage, as well as omega 3 which facilitate fat metabolism in the liver.
white meat
To work well, liver cells need iron. “Yes, but just the amount neededassures Professor Marcellin. In case of iron deficiency, the immune system is weakened and liver cells may malfunction slightly. Conversely, an excess of iron can interfere with the production of transferrina protein synthesized by the liver that transports iron and contributes to the production of hemoglobin in red blood cells. In any case, iron overload or deficiency promotes inflammationand thus increase the risk of hepatitis or cirrhosis.“. So be sure to consume enough iron-rich products such as red meat (beef, venison, lamb, mutton, etc.), black pudding or offal (lamb or pork kidneys, poultry liver, etc.). ) without abusing it (no more than 500g per week).WHO and theNational Cancer Institute recommend to favor the consumption of poultry and alternate with fish, eggs, shellfish and pulses, which are also rich in iron and protein.
→ Here an example of a typical week : 3 portions of white meat or lean poultry, 1 to 2 portions of red meat or offal, 3 or 4 eggs, 2 portions of fish including one fat (salmon, tuna, mackerel, sardines, herring).
Citrus fruits
“Citrus fruits such as orange, lemon or grapefruit are particularly rich in vitamin Cwhich is very beneficial for improving liver health and fighting liver cell oxidation“, says our expert. Above all, vitamin C stimulates the synthesis of glutathionea powerful antioxidant that protects the cells free radicals (toxins that can accumulate in the liver and can damage it) and which strengthens the immune system. Consuming the equivalent of one to two grams per day of vitamin C would thus help to reduce inflammation and damage to liver cells. Otherwise, red fruits (blueberries, blackcurrants, strawberries…) and cruciferous vegetables (cabbage, watercress, Brussels sprouts, broccoli, cauliflower…) are also very rich in vitamin C. We therefore do not hesitate to put them on the menu!
Garlic
Inadequate selenium intakes are associated with an increased risk of developing liver disease. “Patients with chronic alcoholism or cirrhosis usually have very low blood selenium levels“, indicates the expert. This trace element ensures protection of liver cells against oxidation and prevents inflammation of the liver. It is found in garlic (5.1 µg per 100 g) and especially scallops (61.4 µg per 100 g). Note that the recommended nutritional intake is 55 µg per day for adults,
Eating whole grains every day would reduce your risk of liver cancer by 37%.
Whole wheat bread
Whole grains (whole wheat, wild rice, brown rice, bulgur, quinoa, spelled, millet, buckwheat, etc.) are cereals that contain whole grains (bran and wheat germ). They are very rich in vitamin E, selenium, magnesium and ironfrom nutrients to very powerful antioxidant properties. They help reduce the risk of inflammation and liver damage. Moreover, according to a study published in February 2019 in the Jamaica Oncologyand carried out on more than 125,000 patients, consuming whole grains daily would allow better control of insulin and inflammation and therefore, a 37% reduction in the risk of developing liver cancer.
→ Opt for wholemeal pasta and wholemeal bread which have better nutritional quality – more fibre, protein and minerals – than white flour products.
Turmeric
Turmeric mainly contains curcumina powerful antioxidant and anti-inflammatory which has protective and healing properties for liver damage.
What vitamins and minerals does the liver need?
| Minerals and vitamins | In what foods? |
|---|---|
| Vitamin A | Rice bran (whole grain), sage, mint, garlic, paprika, savory, bay leaf… |
| Vitamin C | Pepper, blackcurrant, kale, lemon, avocado, broccoli… |
| Vitamin D | Cod liver oil, smoked herring, trout, sardines, salmon, mackerel… |
| Vitamin E | Sunflower oil, avocado oil, wheat germ oil, whole grains… |
| Omega 3 | Linseed oil, chia seeds, walnuts, pecans, sesame seeds… |
| Magnesium | Seaweed, dark chocolate, Brazil nuts, coffee, cloves, coriander… |
| Phosphorus | Almonds, flax seeds, mung beans, peanuts, hazelnuts, fresh walnuts… |
| Selenium | Garlic, natural tuna, pork kidney, porcini mushrooms, wholemeal bread, scallops… |
| Iron | Black pudding, lamb kidney, chicken liver, chicken heart, beef… |
| Calcium | Parmesan, goat cheese, sheep cheese, yogurt… |
What to drink in case of a sick liver?
- Green tea: “Antioxidants in green tea help activate liver cells, decreasing inflammation and liver damage“says the specialist.
- Coffee : “Two to three cups of unsweetened coffee a day stimulate the functioning of liver cells. Rich in antioxidants, caffeine has a protective effect in patients suffering from liver disease such as NASH for example”, insists Professor Marcellin.
- Some water rich in magnesium (Rozana, Hépar, Quézac, Courmayeur…) to help the liver evacuate toxins
What are the foods to avoid in case of liver disease?
- The alcohol, “which deposits many toxins in your liver“, would like to remind the hepatologist. In the event of cirrhosis, the consumption of alcohol, even in low doses, is totally prohibited.
- Foods that are too high in sugars and fats (sodas, cakes, sweets…)
- White pasta, white bread or potatoes: their high glycemic index tends to “fatigue” the liver.
- industrial products where many hidden sugars nestle
- Fries “which must be consumed very exceptionally“
Thanks to Pr Patrick Marcellin, hepatologist at Beaujon Hospital and president of the APHC (Association for the improvement of the care of patients with chronic liver diseases)