Cleanse Your Liver With Whole Foods And Bitter Vegetables

Since the liver has the property of regenerating itself, it is very important to help it with foods that provide it with vitamins and minerals.  

As you know, the liver is an organ in the body that performs countless functions that are essential for our health and well-being.

It is common to not pay attention to it and limit ourselves to a diet that we think is suitable and healthy, until a problem arises.

The most common liver problem is hepatomegaly, a process in which the organ becomes inflamed and enlarges. Left untreated, this condition can have serious consequences.

A diet high in fat, sugar, and refined and unnatural foods can poison the liver and prevent it from fulfilling its metabolic and purifying functions.

In this article, we’re going to introduce you to two great food groups for the liver: foods high in fiber and bitter vegetables.

The importance of fiber for liver health

Doctors and nutritionists tell us that the first step in cleaning up the liver is to eat a healthy diet that is restrictive on fat.

You also have to be very careful with the way you cook the food.

The most suitable culinary techniques are grilling, baking, steaming or boiling.

Additionally, you should start to introduce fiber into your daily diet.

Lack of fiber can increase cholesterol and glucose in the blood

First of all, you should know that fiber is a fundamental element, to absorb nutrients in an appropriate way.

• Insoluble fiber, for example, has a laxative effect and takes care of the health of our intestines.
  Clean bowels make it easier for nutrients to reach the blood stream without toxins.

• On the other hand, soluble fiber has the ability to regulate cholesterol in the blood and take care of the intestinal flora.

• In addition, when we have fatty liver, we tend to suffer from hyperglycemia and some insulin resistance.
  Thus, we need foods that are slowly absorbed, such as whole foods that are high in fiber.

• Remember that it is necessary to consume foods rich in fiber but without sugar.
• The recommended daily intake of fiber is 30 grams. If you want to boost your liver health, set goals for yourself.

High Fiber Foods You Should Eat

• Oats
• Brown rice 
• Wholemeal flour
• Rye bread 
• Apples
• Pears
• Lentils (in salads, but never the classic lentil dish rich in fat and protein)
• Whole grains without sugar

The benefits of bitter foods

Endives, broccoli and escarole are not the favorite foods of most people.

Indeed, they are never as appetizing as a hamburger or a cooked dish for example.

However, you should know that their bitter taste is due to a series of compounds that help us in the following processes:

• Stimulate the release of gastric juices.
• Improve digestion thanks to their enzymes.
• Help the absorption of nutrients.
• Protect the liver by helping it in its basic functions of metabolism and purification.

Bitter plants help us detoxify the liver

• Bitter plants like chicory are rich in phyto-nutrients that allow us to purify our liver of toxins and harmful elements.

• They help balance cholesterol levels, metabolize fat and purify the blood.

A natural source of vitamins, minerals and antioxidants

Remember that the liver is an organ that needs a regular supply of antioxidants and minerals.

Thanks to them, we protect the liver cells from attack by bacteria and toxins.

Vitamin C, for example, is a basic building block that helps in having a healthy liver.

Bitter plants help us meet all of these needs.

• Bitter plants are very rich in vitamin A, C and K, as well as in calcium, potassium and magnesium.
• They contain fiber and folic acid. 
• They are very low in fat and sodium.

What are the bitter foods that can be eaten regularly? 

• Rocket
• Broccoli
• The cards
• Brussels sprouts
• The salad
• Bitter melon
• The cucumber
• Licorice
• Bitter mustard
• Cauliflower
• Watercress
• Artichoke
• Chicory

Here are the drinks you can drink (moderately) to take care of your liver:

• Coffee
• Tonic water (rich in quinine)
• Valerian infusion
• Milk thistle infusion
• White tea
• Lemon juice
• Grapefruit or pomelo juice

To conclude, we must not forget that the liver is able to regenerate itself, if we provide it with the right foods.

Always follow your doctor’s prescriptions, according to your particular needs.