Experts highlight the liver’s crucial role in regulating blood chemistry and maintaining the body’s nutritional balance, stating that alcohol tops the list of the most harmful foods and drinks for the liver.

Internal Medicine Specialist Prof. Dr. Aytaç Atamer emphasizes that liver health is inherently linked to overall health and particularly points out that packaged foods are detrimental to the liver. Prof. Dr. Atamer states, “Artichoke is one of the top liver-friendly foods,” but adds that the notion of “eat 40 artichokes to cleanse your liver” is not accurate. He warns, “Consuming a large amount of the same type of food leads to a one-sided diet, which can have more toxic effects on the liver.”

Prof. Dr. Aytaç Atamer from Üsküdar University NPİSTANBUL Hospital discusses dietary habits that have both positive and negative impacts on liver health.

Too Much of Anything is Harmful

Highlighting the liver’s critical role in regulating blood chemistry and maintaining the body’s nutritional balance after the digestion and absorption of foods in the small intestine, Prof. Dr. Aytaç Atamer stated, “The health of the liver, the largest organ in the body that ensures our vital functions, is naturally our health.”

Reminding that alcohol is the most harmful food and drink for liver health, Prof. Dr. Atamer also listed other harmful foods:

“Too much of anything is harmful. Foods containing solid fats, that is, saturated fats, fried foods, excessive sugar, high amounts of fructose and corn syrup, refined foods, and packaged foods harm the liver. Nowadays, the increased consumption of fast food containing trans fats leads to liver fattening and thus harms the liver. Bread, baked goods, grains, pasta, rice, French fries, fatty meats, and sugary drinks can be consumed but should be in moderation and limited.”

Make Room for Liver-Friendly Foods on Your Plate

Touching on liver-friendly foods, Prof. Dr. Atamer said that artichoke tops the list. He mentioned that the compound called cynarin found in artichoke regenerates the liver and regulates the functioning of the bile ducts. Prof. Dr. Atamer continued:

“Both grapes and their seeds are extremely beneficial for liver health. Avocado, a very popular fruit in beauty and health, is beneficial for liver health with the galactosamine it contains. Legumes and nuts cleanse harmful toxins in the liver. Yogurt has incredible benefits for both the stomach and the liver. When consumed daily in moderation, cruciferous vegetables like cauliflower, cabbage, and broccoli detoxify the liver. Additionally, garlic has both a natural antibiotic and anti-inflammatory effect. Apples, with their high fiber content and pectin, are good for liver fattening. Grapefruit should also be preferred. Besides these, green tea and 2-3 cups of coffee per day are considered liver-friendly foods. Moreover, plenty of water should be consumed, and physical exercises should not be neglected. Vegetable dishes made with olive oil, fish, salad, legumes, radish, cabbage, collard greens, Brussels sprouts, cauliflower, broccoli, arugula, cress, red beet, carrots, and garlic are liver-friendly foods.”

Establish a Healthy Eating Routine Instead of Short-Term Detox Programs

Prof. Dr. Aytaç Atamer pointed out that the popular belief of “eating 40 artichokes to cleanse your liver” is not true and emphasized that such baseless beliefs can harm the liver. He underlined that consuming a large amount of the same type of food leads to a one-sided diet, which has more toxic effects on the liver.

Discussing detoxification processes, Prof. Dr. Aytaç Atamer concluded:

“With every food we eat, our body factory starts working, oxidation occurs, and oxidant substances are released. Naturally occurring antioxidants in our body neutralize and clean these oxidant substances. Therefore, we are constantly detoxifying in our daily lives. The important thing is to increase this antioxidant capacity. In addition to naturally occurring antioxidants, consuming healthy foods and those mentioned above increases antioxidant capacity. However, nowadays, people engage in short-term intensive detox programs, thinking it is beneficial. On the contrary, entering an intensive program strains the liver. Therefore, maintaining a natural and healthy diet every day, avoiding excess weight, staying away from alcohol and especially smoking, consuming sufficient amounts of fluids, and exercising provide a regular and healthy detoxification. Doi number: https://doi.org/10.32739/uha.id.48383.”