Description
A nutritious plant-based eating plan that focuses on low glycaemic, anti-inflammatory foods and limits sugar, fat, and salt to help keep your liver functioning optimally.
Some foods and drinks can help protect the liver, while others can be harder for the liver to digest. This plan provides the best foods to support liver health including berries, cruciferous vegetables, legumes, nuts, green tea, and whole grains.
DAIRY-FREE, EGG-FREE, LOW GLYCAEMIC, PLANT-BASED, SUGAR-FREE
19 PAGES OF RECIPES AND SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Coconut Yoghurt Chia Pudding
- Tofu Scramble with Lentils & Spinach
- Raspberry Pecan Warm Chia Pudding
- Kiwi Yoghurt Parfait
- Edamame & Barley Spinach Salad
- Raspberry Vanilla Protein Yoghurt Parfait
- Edamame Hummus & Veggies
- Spiced Cauliflower Rice & Beans
- Sautéed Spinach with Toasted Pecans
- Baked Tofu & Cabbage with Peanut Ginger Sauce
- Citrus, Edamame & Kale Salad
- Pesto Barley & Tofu Bowl
- Slow Cooker Kidney Bean & Barley Chili
Evidence:
This program was created with the following key considerations:
Antioxidants
Antioxidants help protect the liver from injury by reducing inflammation and protecting the liver cells. Foods like grapefruit reduce oxidative stress, and blueberries and raspberries increase antioxidant capability in the liver and may also help slow the growth of cancerous liver cells. Nuts like almond butter, peanut butter, and pecans are included for unsaturated fatty acids, vitamin E, fibre, and antioxidants which prevent non-alcoholic fatty liver disease.
Anti-Inflammatory Foods
Green tea contains catechins which have anti-inflammatory effects, help lower the risk of non-alcoholic fatty liver disease, and may also help prevent liver cancer. Curcumin in turmeric may help prevent or reverse inflammation and reduce liver enzymes. Garlic powder is included as it may help reduce body weight and fat in people with fatty liver disease.
Cruciferous Vegetables
Indoles, including indole-3-Carbinol, is essential to liver support and can be found in cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. These cruciferous vegetables are also a great source of fiber and phytochemicals and help prevent liver cancer.
Sugar-Free & Low Glycaemic Index Foods
This plan is free of added sugars and uses low glycaemic index foods which are beneficial for liver enzymes, insulin resistance, fasting blood glucose levels, and blood lipid panels. The plan is rich in fruits, vegetables, legumes, nuts, and whole grains and certain high-fiber foods like barley contain beta-glucans which are associated with a reduced risk of liver disease.
Protein & Healthy Fats
This plan limits saturated fat and salt which have been linked to liver disease. Instead, healthy protein options like beans, lentils, and soy are incorporated to help protect the liver by lowering triglyceride levels. The main oil in the plan is olive oil which helps reduce oxidative stress and improve liver function.
