To detoxify the liver, it is important to eat healthy foods, such as fruits, vegetables and legumes. In addition, some teas also help cleanse the liver, such as green tea or boldo tea. It is also important to eliminate industrialized foods from the diet, such as refined oils and sugars, and to have an adequate intake of water.
The liver detoxification should be done for 4 weeks and aims to eliminate toxins from the body through urine, feces or sweat, either after prolonged use of medications or after overeating in food, as in New Year’s Eve parties, for example. In addition, this diet also prevents and helps to control health problems such as dysbiosis, type 2 diabetes, autoimmune diseases, fibromyalgia, fatigue or allergies, for example.
In cases of diseases such as hepatitis, cancer or hepatic steatosis, which is fat in the liver, it is essential to receive the follow-up of a gastroenterologist, for a complete evaluation and indication of the most appropriate treatment.
Eat detoxifying foods
Foods to detoxify the liver, help eliminate free radicals and metals such as mercury, which are toxic to the body. Meet one of the types of detox diet.
Some of the foods to add to the diet are:
Propolis is a functional food that is produced by bees and, especially the red one, has large amounts of flavonoids, which are compounds with anti-inflammatory and antioxidant properties that aid digestion and participate in liver detoxification. Propolis can be consumed pure, adding 30 drops to water or tea once a day. Learn more about the benefits and how to take propolis.
Ginger is a root that can be used in the diet to detoxify the liver, as it is rich in substances with anti-inflammatory and antioxidant properties that aid in the digestion of food and improve the cleansing of the body. In addition, ginger also protects the liver from damage caused by prolonged use of some medications. Ginger can be consumed as a tea or included in juices, salads or sauces. Learn more about all the benefits of ginger.
Vegetables such as broccoli, brussels sprouts, carrots, garlic, peppers, cauliflower and dark green vegetables such as spinach and bertalha are sources of vitamin C, beta-carotene, fiber and water, nutrients that have anti-inflammatory and antioxidant functions. During the diet to detoxify the liver, the consumption of vegetables should be 8-10 servings per day to aid in the elimination of toxins by the body.
The vegetables recommended in the diet should respect the season and can be used in preparations such as salads, soups or sautéed. Beet is a very important vegetable for liver detoxification, as it has betaine, a nutrient that helps cleanse the liver, but it should be ingested with protein, such as egg or tofu, or fat, such as olive oil, to avoid an exaggerated increase in blood sugar. Learn about other health benefits of beets.
Proteins are essential in the diet to detoxify the liver, as they are one of those responsible for sweeping toxins from the body, in addition to helping in the control of hunger, avoiding compulsions by unhealthy foods.
Vegetarians can choose to consume vegetable proteins such as tofu, tempeh and miso. For those who eat animal protein, you can choose from lean meats, such as eggs and chicken. Fish should preferably be those that contain low amounts of mercury, which is a toxic metal for the liver, as is the case of hake, mullet, wild salmon, tilapia, trout or whiting, for example. See other foods rich in vegetable and animal proteins.
Beans, lentils and chickpeas are legumes source of fiber and protein, which help sweep toxins through the intestine, and soybeans are rich in isoflavones, which are antioxidant compounds that also help eliminate toxins through the stool. In the diet to detoxify the liver, legumes should be consumed at least 1 time a day which can be in soups or salads, for example.
Apple, lemon, cashew, orange, tangerine, pineapple, pomegranate, grapes and soft fruits such as strawberry, blackberry, blueberry and cherry are examples of fruits that should be consumed in the diet to detoxify the liver, as it is rich in vitamin C, malic acid and fiber, nutrients and anti-inflammatory and antioxidant properties that is important for the elimination of toxins from the body.
Fruits should be fresh, peeled and consumed daily, but it is recommended to eat with protein foods, such as fish, miso or fat, such as coconut oil, to avoid exaggerated increase in blood sugar.
Vegetable oils and fats
Olives, avocado, coconut, coconut oil, extra virgin olive oil and flaxseed oil are some of the healthy fats that have anti-inflammatory and antioxidant functions, being important during the diet for liver detoxification.
Vegetable oils and fats should be eaten daily, in moderation, and can be used as seasoning for salting. Avocado and coconut, can be consumed as table, salted or in small meals. Learn more about the benefits of avocado.
Drink detox juices
Detox juices, such as cabbage or beet juice, are a good way to increase the consumption of vegetables and fruits rich in water, vitamins, minerals and antioxidants, helping in the detoxification of the liver. In addition, these acids help in the elimination of excess fluid accumulated in the body, have little fat and calories, also contributing to the maintenance or loss of body weight.
Detox juices should be consumed as a complement to diets to detoxify the liver and the ideal is to consume 1 sugar flake per day, always varying between vegetables and fruits used, to have a greater variety of nutrients such as vitamin C, B vitamins, zinc and magnesium. See some detox juices recipes.
Drinking detox teas
Detox teas are rich in phytochemicals and antioxidants that improve blood circulation, being a good way to complement the diet to detoxify the liver. The recommendation is to drink 1 to 3 cups a day, which can be after meals, to aid digestion. Learn about other types of teas to cleanse the liver.
Some teas recommended for liver cleansing are:
Boldo tea: boldo is a plant with flavonoids and polyphenols, which are anti-inflammatory and antioxidant substances, being important during the diet to detoxify and stimulate liver function. Learn more about the benefits of boldo and how to consume it.
It is important to remember that boldo tea should not be used by people with liver diseases such as hepatitis and liver cancer, and during pregnancy.
Green tea: green tea contains catechins, which are compounds with antioxidant action, necessary during the diet to detoxify the liver. Studies have shown that green tea helps reduce body fat and liver fat, common in hepatic steatosis. We show you how to drink green tea during dieting.
Green tea should not be consumed by children, pregnant or lactating women, people who have difficulty sleeping, gastritis or high blood pressure.
Artichoke tea: artichoke leaf is rich in antioxidants that help eliminate fat and stimulate the growth of healthy cells in the liver, contributing to good digestion and protecting the organ against diseases such as hepatic steatosis. Learn how to make artichoke tea.
Artichoke tea is not indicated for children, nursing women and people with gallbladder obstruction or severe liver disease.
Peppermint tea: peppermint is important during the diet to detoxify the liver, as the herb stimulates the production of bile, one of the compounds responsible for digestion, stimulating the proper functioning of the liver. Learn about other benefits of peppermint tea and how to make it.
Peppermint tea is not indicated for children under 2 years old, during breastfeeding, in cases of inflammation in the stomach, in the presence of gallstones or in severe liver disease.
Drink water daily
Water helps to eliminate toxins from the body, it is recommended to drink about 150 ml of water for every 4.5 kg of body weight per day. This means that a person with 55 kg of body weight, for example, should drink about 1.8 liters of water per day.
Water should be filtered and cannot be stored in a plastic bottle, as this material may contain compounds that are toxic to the body, such as bisphenol A, which can be released as the bottle degrades, hampering hormone functions and hindering liver detoxification.
Practice regular physical activity
The regular practice of physical activity balances hormones, promotes an antioxidant effect and improves the body’s metabolism, contributing to liver detoxification. See other benefits of physical activity.
The recommendation for the practice of physical activity is between 75 and 150 minutes of high-intensity aerobic activity, such as playing basketball or hiking, or between 150 and 300 minutes of medium-intensity aerobic activity, such as brisk walking or cycling with light effort (between 16 and 19 km/hour), at least 2 times a week and should also include bodybuilding exercises.
Sleep 7 to 9 hours a night.
Adequate sleep, which lasts 7 to 9 hours per night, helps to prevent diseases and regulate the body’s metabolism, contributing to the elimination of toxins from the body. Therefore, getting a good night’s sleep is one of the main steps during liver detoxification treatment. Here are some tips for getting a good night’s sleep.
Avoid inflammatory foods
In addition to maintaining a balanced diet in fruits, vegetables, proteins and invest in the consumption of propolis, teas, ginger and detox juices, during the diet to detoxify the liver it is important to avoid foods that hinder and detoxify the body, such as:
- Alcoholic beverages, as they overload the liver;
- Processed meats such as ham, turkey breast, sausage, sausage, bacon, salami and bologna;
- Fried foods and foods high in fat, such as fried foods, margarine and chicken skin;
- Prepared condiments and sauces such as diced seasonings, shoyu sauce, prepared salad dressings and meats;
- Foods with toxic metals such as shellfish, mackerel, sea bass and tuna, as they usually contain large amounts of mercury;
- Milk and dairy products, such as cheeses and yogurts, as they may have hormones or antibiotics, as well as can cause allergies and dysbiosis;
- Gluten, such as bread and pasta made with wheat, should be avoided, as gluten can cause allergies and intolerances, causing dysbiosis;
- Sweets and refined sugar, as they are foods that cause inflammation, making it difficult for the liver to detoxify;
- Industrialized foods, as they often contain chemical additives that are harmful to the liver.
In addition, it is also important to avoid the use of over-the-counter medications, as many medications pass through the liver for processing, which hinders detoxification. Just as it is recommended to stop smoking, because the toxins from cigarettes trap the proper functioning of the liver, hindering the detoxification treatment.
During the diet to detoxify the liver, the intake of calories from food is not limited, as the body needs energy to eliminate toxins. However, in some cases, such as overweight or obesity, the physician and nutritionist may choose to recommend a reduced calorie diet as well.