Fiber And Vegetables For Healthy Liver

The liver regenerates on its own, but it is important that you help it too, by consuming foods that improve its natural processes and giving it the vitamins and minerals it needs to heal. 
Fiber and vegetables for healthy liver

The liver is an organ that performs a number of functions essential to the health of the body. There are a number of fiber and vegetables for a healthy liver.

Many people do not take this into account and follow diets or lifestyles that they consider healthy, but then begin to face various problems. One of the most common is hepatomegaly, which consists of inflammation of the liver. If left untreated, this condition can get worse.

Diets high in fat, refined sugars and other processed foods can intoxicate your liver, preventing it from fulfilling its metabolic and detoxifying functions.

In today’s article we present two ways in which you can protect liver health: by eating foods rich in fiber and vegetables for the liver.

The importance of fiber for liver health

Doctors and nutritionists claim that the first step in healing the liver is to adopt a healthy, fat-free diet and pay close attention to how you cook food.

For the liver, it is best to cook food on the grill, in the oven, steamed or cooked.

An essential element that you need to include in your diet are fiber. You need to consider some important information.

Lack of fiber can lead to high cholesterol and blood sugar

Walnuts and hazelnuts for the liver

Wondering why fiber is so important?

First of all, fiber is essential for the absorption of nutrients from food consumed.

  • Insoluble fibers have a laxative effect, being beneficial for the intestines. When the intestines are clean, nutrients reach the bloodstream without being accompanied by toxins.
  • Soluble fiber helps regulate cholesterol levels, protects healthy bacteria in the gut and lowers “bad” cholesterol.
  • If you have hepatic steatosis (fatty liver), you may suffer from hyperglycaemia, which translates into insulin resistance. Therefore, it is necessary to eat foods that slow down the absorption of sugars, and whole foods, rich in fiber, are the ones that give you this benefit.
  • Remember that you need to eat foods high in fiber, but not in sugar.
  • The recommended daily dose of fiber is 30 g. Do you think you will reach this value in a day? If not, make this a priority, because that’s the only way you can have a healthy liver.

 High fiber foods that you need to add to your diet

  • Oat
  • Brown rice
  • Wholemeal flour
  • Rye bread
  • apples
  • pears
  • Lentils (add it to salads and avoid classic dishes, as they contain a lot of fat)
  • Whole grain products, not containing added sugar

Vegetables for healthy liver

Artichokes are vegetables for a healthy liver

Endive, broccoli, Brussels sprouts… these liver vegetables are not our favorite foods. A cheeseburger or a meat pie sounds much better.

But what many people do not know is that the bitter taste of these vegetables is due to the presence in their composition of compounds that contribute to the following important processes in the body:

  • Release of gastric juices
  • Improving digestion by producing enzymes
  • Nutrient absorption
  • Protect the liver by detoxifying and accelerating metabolism

But let’s look at things in more detail, shall we?

Bitter vegetables help cleanse the liver

  • Bitter greens, such as chicory, are rich in phytonutrients that help cleanse the liver of toxins and other wastes.
  • They keep cholesterol low, metabolize fats and cleanse the blood.

A natural source of vitamins, minerals and antioxidants that heal the liver

Remember that the liver is an organ that requires a constant stock of antioxidants and minerals. They protect liver cells from bacteria and toxins.

Vitamin C, for example, is a staple that keeps your liver healthy and strong.

Do bitter vegetables meet all these conditions? Sure you do!

  • Bitter vegetables are rich in vitamin A, C and K, potassium, calcium and magnesium.
  • They are rich in fiber and folic acid.
  • They contain small amounts of fat and sodium.

What liver vegetables should you include in your diet?

  • arugula
  • Broccoli
  • Brussels sprouts
  • Lettuce
  • Cucumber
  • Sour mustard
  • Cauliflower
  • Watercress
  • Artichoke
  • Celery
  • Chicory

You should also know that certain drinks help you take better care of your liver. But don’t forget that you shouldn’t overeat them:

  • Coffee
  • Tonic water (rich in quinine)
  • Valerian tea
  • Thyme tea
  • White tea
  • Lemon juice
  • Grapefruit juice (or simple grapefruit)

In conclusion, we remind you that the liver has an amazing power: it regenerates itself. If you give it the nutrients it needs, it will heal.

You must always follow the doctor’s recommendations and follow a treatment according to your needs.

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