10 rules for liver health: which foods help and which can harm

For people with liver problems, proper nutrition is essential to reduce the burden on the organ and ease common complaints such as heaviness under the right rib, bloating, nausea and fatigue. According to the outlet "Rynek Zdrowia", the foundation of liver health is a normal body weight, a balanced diet, physical activity and minimizing alcohol consumption.

Basic dietary rules

Experts recommend eating 4 to 6 times a day and chewing food slowly and thoroughly. Protein intake should be 1.0–1.2 grams per kilogram of body weight, while fat should not exceed 40–60 grams a day, with plant-based fats preferred over animal ones. Carbohydrates should remain the main energy source, and about 25 grams of fiber is recommended daily. Vegetables and fruit are best eaten fresh, boiled or stewed without added fat, and soups should be prepared on a vegetable broth base. Highly processed and salty foods should be limited or avoided entirely, along with smoking and alcohol.

Foods to include

Beneficial choices include vegetables such as legumes, broccoli, cauliflower, spinach, garlic, carrots, beets and leafy greens, as well as fruits like berries, grapefruit, grapes, apples, avocado and bananas. Whole-grain bread, brown rice and oatmeal are also recommended, along with fatty fish rich in omega-3s such as salmon and mackerel, olive oil, nuts, lean meat, green tea and dairy in moderate amounts. Coffee, the authors note, contains compounds that positively affect liver cells.

Foods to avoid

People who already have liver disease or are at risk should avoid alcohol entirely. It is also advisable to skip processed foods, products high in sugar, salty fried or oven-baked dishes, fatty beef or pork, as well as raw or undercooked meat and fish.