Description
A nutritious eating plan that includes low glycaemic, anti-inflammatory foods while limiting sugar, fat, and salt to help keep the 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, beans, nuts, fatty fish, green tea, and whole grains.
CORN-FREE, GLUTEN-FREE, LOW GLYCAEMIC, PLANT-BASED, SUGAR-FREE
17 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:
- Sweet Potato Baked Egg
- Cinnamon Pear Oatmeal
- Cabbage & Kale Egg Nests with Grapefruit
- Pear & Kale Protein Smoothie
- Almond Butter & Jam Chia Pudding
- Cottage Cheese & Blueberry Sauce
- Salmon with Rice, Cabbage & Kale
- Raspberry & Pecan Oatmeal
- Lima (Butter) Bean, Rice & Beet (Beetroot) Bowl
- One Pan Turmeric Edamame & Veggies
- Brussels Sprouts Slaw with Chicken
- One Pan Turmeric Salmon with Cauliflower & Sweet Potato
- Lemon Dill Chicken with Rice & Kale Salad
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 and pecans are included for unsaturated fatty acids, vitamin E, fiber, and antioxidants which prevent non-alcoholic fatty liver disease.
Anti-Inflammatory Foods
Green tea contains catechins which have anti-inflammatory effects. They also help lower the risk of non-alcoholic fatty liver disease and may 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, kale, and Brussels sprouts. These cruciferous vegetables are also a great source of fiber and phytochemicals and help prevent liver cancer.
Sugar-Free & Low Glycemic 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, beans, nuts, and whole grains. Certain high-fiber foods like oatmeal contain beta-glucans which are associated with a reduced risk of liver disease.
Protein & Healthy Fats
This plan limits saturated fat, salt, and red meat which have been linked to liver disease. Instead, healthier protein options like fatty fish are included which contain omega-3s that may reduce liver fat, boost protective HDL cholesterol, and lower triglyceride levels. Beans 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.
