Liver Detox: Is It Just Another Health Trend?
Studies show that by incorporating healthy, whole foods into your diet, cutting out alcohol, and getting an appropriate amount of rest and exercise, your liver may be able to process toxins more effectively. Although the studies are limited, there is evidence that a liver detox can be useful. In this article we'll examine the process of liver detoxing and if it might be right for you.
Key takeaways:
A liver detox is a term used to describe a lifestyle that incorporates healthy, whole foods and lifestyle changes that benefit the function of the liver.
Healthy teas, increasing whole foods, avoiding alcohol, and regular exercise and sleep are all known to improve overall well-being and benefit the liver.
Adding healthy foods and lifestyle practices into your routine is a good option if you want to lose weight or improve skin concerns, such as acne or eczema.
Many healthy foods can be added to the diet to help with liver function. Nuts, seeds, healthy fats, and lean meats are great options.
What is a liver detox?
A liver detox is a term used to describe different dietary and lifestyle practices that can help cleanse or “detoxify” the liver.
The liver is a vital organ that plays a role in the metabolic process and naturally cleanses and detoxifies the body of harmful substances.
The idea of a liver detox is that following a particular diet, including different supplements, or changing lifestyle habits can support the liver’s natural detoxification process, which can help improve overall health.
What does the liver do and how does it work?
The liver is the main organ responsible for cleaning toxins and chemicals, processing drugs and medications, and breaking down old red blood cells. The liver works in two phases.
Phase 1. Bile production, which breaks down chemicals that enter the liver.
Phase 2. This stage of breakdown makes the chemicals and pollutants water-soluble and easier to excrete from the body as waste.
In theory, helping the liver function more effectively by incorporating healthy, whole foods into the diet is said to boost the effectiveness of the liver, and therefore helps the metabolic system work more efficiently.
Different types of liver detox
There are many types of liver detox methods on the market that include:
Drinking detox teas. Different teas and juices have ingredients that are said to help improve liver function, such as dandelion root, milk thistle, or turmeric. The teas do not have to be expensive or purchased from a specific retailer, and can be found in most natural grocery stores.
Increasing whole foods, fiber, vitamins, and minerals. A standard method of liver detox is taking the diet down to the basics and avoiding processed foods, sugars, and substances known to cause inflammation. Eating a diet rich in whole foods is said to help the liver work more effectively.
Avoid alcohol and caffeine. Both alcohol and caffeine are known to be hard on the liver. Avoiding both is known to help increase the productivity of the liver.
Getting regular exercise and sleep. A healthy lifestyle that includes regular sleep and exercise is known to help boost the metabolism and help the liver work more efficiently.
Who could benefit from a liver detox?
Although studies are limited, incorporating liver detox methods into one’s diet can benefit almost everyone. More studies are being done on the effectiveness of incorporating whole foods and their effects on the detoxification process of the body, and the results have been promising.
Research has indicated that specific foods, such as vegetables, berries, garlic, and soy can help to assist with toxin breakdown and elimination from the body.
While some practices are not clinically proven, it is well known that incorporating healthy lifestyle changes can significantly benefit body performance and help support and maintain liver function.
Is liver detoxing healthy?
A liver detox high in whole foods and healthy lifestyle habits is generally safe and healthy.
It’s essential to be mindful of marketed detox options that can be costly and have little to no effect. The healthiest, most effective options are diet and lifestyle options that are easy to obtain and can cost little to no extra money.
What are the benefits of a liver detox?
When whole foods and healthy antioxidants are added to the diet, it is said that the toxins stored in the body are more effectively released from the body and can help achieve many health goals.
Increase energy. A nutritionally dense diet and engaging in healthy lifestyle activities can boost energy levels.
Weight loss. This is the most common reason people turn to liver detox, and it is shown to be effective at helping with some weight loss due to the increase in whole foods and decrease in processed foods and alcohol.
Better digestion. Eating a diet rich in whole foods and fiber can improve digestion and relieve symptoms of IBS (irritable bowel syndrome).
Reduced inflammation. Some foods, supplements, and spices are well known to help reduce inflammation. Omega-3 fatty acids and turmeric help with inflammatory issues like acne or eczema.
What foods are good for liver detox?
Below, we provide a list of foods, which could be helpful for liver detox.
Meats and fish. Including a range of meats and fish in the diet is important for overall energy levels and keeping protein and iron levels regular. Including healthy, lean proteins, such as turkey, chicken, trout, and salmon are all great ways to incorporate healthy meats into the diet on a liver detox.
Nuts and seeds. Nuts and seeds are full of healthy vitamins and minerals your body needs to help break down chemicals and toxins in the liver. Incorporating a wide range of nuts and seeds is essential and easy, as they can be added to smoothies or eaten independently. Almonds, walnuts, pumpkin seeds, and hemp seeds are all great options.
Beans. Beans are full of healthy fiber, can aid in overall digestion, and have many health benefits that boost liver function. Black beans, kidney beans, lentils, and chickpeas are all great and can be added to salads or chilies.
Fats and oils. Healthy fats are essential for brain function and help with inflammation. Adding in healthy oils and fats is easy, and using oils such as coconut oil, olive oil, and avocado oil can be an easy switch to use when cooking.
Spices and herbs. Using fresh herbs and spices in cooking can add flavor and help decrease the need for salt. Using spices such as garlic, onion, ginger, and turmeric in meals is excellent. Buying fresh herbs, such as basil, dill, and thyme can be cost-effective and can easily be added to sauces and curries to add flavor.
Vegetables. Adding more vegetables to the diet is always a good idea. The average person does not consume the recommended number of healthy vegetables and fruit, so it’s always a good idea to look for helpful ways to get more vegetables. Broccoli, beets, and spinach are all great-tasting, healthy vegetables that can be incorporated into salads, sauces, or roasted to add extra flavor to your meals.
Incorporating a healthy diet rich in whole foods, fiber, and antioxidants has been shown to help the liver function more efficiently. It's easy to incorporate more healthy foods into the diet. By doing this, along with cutting down on caffeine and alcohol, as well as processed foods, studies do show there is a benefit to food-based liver detox methods.
Resources:
Journal of Nutrition and Metabolism. Modulation of metabolic detoxification pathways using foods and food-derived components: a scientific review with clinical application.
Vermillion London. Liver detox plan: the revolutionary way to cleanse and revive your body.
Journal of Xi'an Shiyou University. Role of detox diet for toxin elimination and weight management.
