Is a Plant-based Diet Good For Your Liver?
Liver problems can be life-threatening and are more often than not caused by a poor lifestyle. Bad diet and overconsumption of alcohol are directly responsible for liver problems in millions of Americans. So is a plant-based diet good for your liver? Can it cure liver problems?
As many as 4.5 million people in the US are diagnosed with liver disease, according to recent data from the Center for Disease Control and Prevention (CDC). The liver is an extremely vital organ in the body responsible for a variety of tasks. If it stops functioning properly the whole system gets affected.
From metabolism to the removal of waste, the liver plays a central role in your overall health. It goes without saying that liver health is important for a long and healthy life. But what you put in your body has a direct impact on it.
What is Liver Disease?
Liver disease is an umbrella term for a host of conditions that affect the liver function. In other words, any problem that hampers liver function qualifies as liver disease.
These are common liver diseases:
Fatty Liver Disease
Fatty liver disease is caused by the build-up of fat in the liver. There are two types of fatty liver disease: alcoholic fatty liver disease (AFLD or ALD) and non-alcoholic fatty liver disease (NAFLD).
While AFLD is caused by heavy consumption of alcohol, NAFLD is caused by other dietary factors.
Hepatitis
Hepatitis is the disease of the liver caused by a viral infection. It can cause liver damage and is contagious. However, it’s easily preventable through vaccination.
Hepatitis is classified into five categories: Hepatitis A, Hepatitis B, Hepatitis C, Hepatitis D, and Hepatitis E. Hepatitis B, C, and D can be acute and chronic.
Cirrhosis
Cirrhosis is a condition where the liver gets scarred. The causes behind cirrhosis vary but generally include other liver diseases.
What happens is that your liver regenerates from damage and produces scar tissues. Over time this scarring increases, making it difficult for the liver to function properly.
Cancer
Your liver can also develop cancer. Sometimes cancer in other parts of the body can reach the liver, resulting in secondary liver disease. Oftentimes, untreated liver disease can also lead to liver cancer.
Liver Failure
Oftentimes, people use liver disease and liver failure interchangeably, which is not correct. Liver failure is usually the result of liver disease, and the result is some or total loss of liver function.
Genetic Liver Conditions
Some genetic conditions can lead to liver damage and, ultimately, liver failure. Hemochromatosis is a genetic condition where the body stores more iron than it needs to, causing damage in the liver.
Similarly, in Wilson’s disease, the liver stores more copper, and ultimately it gets too much for the liver and body.
Alpha-1 antitrypsin (AT) deficiency can cause problems for both the liver and your lungs. It’s a lifelong condition that continuously needs treatment.
Liver Disease Symptoms
The symptoms of liver disease vary by the actual liver disease you have and the underlying cause. However, some liver disease signs are common across different conditions:
- Yellow skin and eyes
- Abdominal swelling/pain
- Swollen ankles and legs
- Nausea or vomiting
- Dark urine
- Chronic fatigue
- Itchy skin
- Loss of appetite
- Susceptible to easy bruising
How Liver Disease Is Diagnosed?
Liver disease can be diagnosed through a liver disease blood test, liver function tests, MRI, CT scan, ultrasounds, and even liver biopsy. Your doctor will likely proceed to these tests after doing a physical examination and taking all your health and family history.
Liver Disease Stages
The liver disease progresses in stages. Medical practitioners divide the liver disease into five stages:
- Inflammation
- Fibrosis
- Cirrhosis
- End-stage liver disease (ESLD)
- Liver cancer
It’s important to note that liver cancer is an independent stage i.e., it can occur through any of the other stages. Fibrosis is the beginning of liver scarring, and it turns to cirrhosis when that scaring gets even more severe.
In ESLD, the liver basically stops functioning and is beyond treatment. In this stage, the only option is a liver transplant.
Liver Risk Factors
There are quite a lot of risk factors for liver diseases. However, some are more common than others.
Heavy Alcohol Consumption
Liver disease from alcohol is quite common, as heavy consumption of alcohol can damage the liver. This is because the liver is responsible for processing alcohol, and too much of it can put a strain on it.
The American Liver Foundation estimates that 10 to 20 percent of heavy drinkers can develop liver disease (cirrhosis).
Bad Diet and Obesity
Bad diet and obesity are interlinked, and they can also damage your liver. High cholesterol is a risk factor for liver disease, so consuming a diet that’s high cholesterol puts you at risk.
Studies have shown that obesity, in particular, is associated with NAFLD.
Diabetes
Among the many complications of type II diabetes is liver failure. If diabetes is not managed properly, it can damage the liver. On the other hand, fatty liver diseases can cause diabetes in people who don’t have it.
Genetics and Family History
Is liver disease hereditary? Some of the liver conditions are genetic, so you might get it through one or both of your parents. Similarly, if your family has had a history of liver disease, that also puts you at risk of getting it yourself.
Infections
There are quite a lot of infections that can target the liver. Body fluids and viruses are responsible for liver disease, especially Hepatitis.
- Used needles
- Tattoo or piercing
- STI
- Blood or body fluids
- Excess usage of some supplements or herbs
In addition to infections, exposure to toxins or chemicals can also cause liver damage and ultimately cause one of the liver diseases.
Is a Plant-based Diet Good For Your Liver?
As you can see from the risk factors and causes behind liver diseases, your diet plays a major role in liver health. While some factors you cannot control, some can easily be avoided by following a healthy and well-balanced diet like a plant-based one.
When we talk about liver health, it’s important to talk about both the prevention and treatment of liver disease through diet.
Prevention of Liver Disease Through Plant-based Diet
A plant-based diet is inherently good for your liver, given its low levels of fat and cholesterol, in particular. A research study in Tzu Chi Medical Journal following 3400 participants found that a plant-based diet can prevent nonalcoholic fatty liver disease (NAFLD).
The research also showed that the diet reduces the risk of liver scarring or fibrosis, ultimately reducing the risk of cirrhosis. So simply by adding more plant-based whole foods, you can significantly reduce the risk of common liver diseases.
Diet is all the more relevant when it comes to NAFLD. Since NAFLD can eventually lead to cirrhosis and even liver failure, it only makes sense to associate with almost all live conditions.
A diet full of fatty, processed foods is a key cause of fat build-up in the liver. Fast food and sugary drinks, in particular, are the main culprit behind it. That explains why the numbers of NAFLD are so high in the US.
In this video from NutritionFacts.org, Dr. Michael Greger explains the effects of such unhealthy foods on the liver. He also discusses how fatty liver disease can be caused by high cholesterol. Interestingly, there’s also a connection of gut health with the liver, as unhealthy bacteria can contribute to fat accumulation in the liver.
Treatment for Liver Disease
The treatment for liver disease depends on the type of liver disease you have. Most liver conditions are chronic, so they last a lifetime. However, that does not necessarily mean that they can get deadly.
Fatty liver diseases (both alcoholic and non-alcoholic) are treatable simply through lifestyle changes. That said, it also depends on the level of severity.
Medical treatment also helps in treating the disease. Your doctor will advise you as to which medications are best for your conditions. Commonly, liver disease patients antibiotics, blood pressure medication, steroids, and supplements.
No matter what type of disease you have, a plant-based diet can help immensely with the treatment. If you give up foods that cause fat build-up and alcohol (in case of alcoholic fatty liver disease), then you can stop the progress of the disease and even cure it.
Exercise also plays a major role in the treatment of liver disease. Staying active will compound the effects of medication and diet changes you have undertaken. Controlling blood pressure, blood sugar levels, and cholesterol is key to treating any liver disease. Both exercise and plant-based diets can help with that.
What Plant-based Foods are Best For Liver Health?
To treat liver disease, you’ll have to consume a lot of fiber and reduce sugars, fat, and even salt in your diet. Here are some plant-based staples that are known for promoting liver health:
Avocado
You would think avocados might not be particularly good for the liver, given that they are rich in fat. However, they are rich in good fats.
One review study from the World Journal of Gastroenterology revealed that avocados are good for treating NAFLD. However, the study attributes a moderate consumption of avocados to be the solution, so you want to eat it normally.
Oatmeal
High-fiber cereals will help with preventing and treating liver conditions. Why? Fiber helps with weight management, reduces bad cholesterol, and even promotes good gut microbiome.
This video explains the power of oatmeal when it comes to liver health. It targets the liver function from all directions, be it maintaining healthy blood sugar or lowering unhealthy fat.
Walnuts
The same World Journal of Gastroenterology also attributes walnuts for good liver health. We already know that walnuts are good for both the heart and brain. But the antioxidants in walnuts have also proven beneficial for the largest solid organ in your body, your liver.
Broccoli
Broccoli can improve the detox enzymes in the liver, essentially strengthening liver function. Not only does this cruciferous vegetable help with a host of other conditions, including heart disease, it’s also great for making the liver more efficient.
The great thing is that those detox effects last for weeks. So even if you don’t eat broccoli very frequently, you’ll still benefit immensely, at least your liver will.
Olive Oil
A little amount of olive oil is very good for your overall health. In the context of liver disease, it’s anti-inflammatory properties can come in very handy. Use it in your salads or savory dishes, and you will see better weight management and lower levels of LDL (bad cholesterol).
Coffee
Coffee may just be the best beverage for your liver. If you have liver disease, consuming moderate amounts of coffee may prevent further damage.
Research has shown that coffee prevents fibrosis, cirrhosis, and even liver cancer, according to British Liver Trust.
Is Liver Disease Curable?
There are so many liver diseases, but not all are incurable. Fatty liver diseases can be cured through lifestyle and diet changes. If you have AFLD, you can cure it by stopping alcohol consumption, while also adopting a plant-based diet.
Those with NAFLD can make changes to their diet, eating more plant-based foods that help reverse the damage. Again, diet and exercise go hand in hand when it comes to curing liver disease.
This story of curing liver disease (alcohol) by cutting alcohol dependency and switching to a plant-based diet is proof that it’s indeed curable.
Not all conditions may be curable, especially if they have gotten very severe. According to the CDC, liver disease is the 12th biggest cause of death in the country. Even if the condition is chronic and irreversible such as liver failure or some genetic condition, you can make healthy changes through a plant-based diet.
Wrap Up
Is a plant-based diet good for your liver? Yes, its nutrition profile and effects on your overall health make it good for your liver too.
A lot of people, when looking for healthy diets, focus on heart health or healthy weight, but often not factor in their liver health. Liver disease, in general, is preventable and curable, but with a healthy lifestyle.
