How To Restore Gut Health by Improving Liver Function Naturally
Want great gut health and vibrant digestion? Look at the liver.
This little organ can be the culprit if you’ve been working on gut health but can’t seem to get rid of pesky symptoms like:
Bloating, Reflux, Indigestion, Fatigue (especially after eating)
Weight loss resistance
Extra sensitive to alcohol and caffeine
Sleep issues
Food sensitivities
Skin issues
PMS & hormonal issues
That’s because your sweet liver is hard at work for you all day everyday, doing a lot more than just detoxing after a couple (or several, who's to say) spicy margs. What most people don’t realize is that the liver plays a big role in making digestion go smoothly.
Liver Health + Gut Health
The liver helps keep the gut healthy and the microbiome regulated. You could say the liver is the CEO of:
Producing bile, a fluid that the body uses to digest fats & control bacteria levels in the gut
Storing certain vitamins and minerals
Storing glycogen, an energy reserve the body taps into in times of fasting to help with blood sugar balance
Detoxing hormones, environmental toxins, drugs and alcohol
And the list goes on!
Without all those functions happening in perfect balance, as the liver is so good at, we might notice a slew of symptoms pointing to digestive dysfunction. Let's cut to the good stuff, shall we? Let's talk about what you can actually do to help it function smoothly.
Improving Liver Function Naturally
Believe it or not, a juice detox is not actually the best way to support this vital organ. The only “detox” that can help is something that supports the liver's natural ability to remove toxins from the body. The liver does a great job at keeping us healthy on a day-to-day basis but sometimes it just gets bogged down and needs a little TLC. Your first line of defense starts with foundational supportive daily habits like:
8 hours of quality sleep every night
Eating meals & snacks with protein, fiber and fat every 3-4 hours
Sweating often; the skin is a detoxification organ
Leaving ample time to go to the bathroom; daily #2 is the goal
You might notice significant improvements in the ailments you’re experiencing from these adjustments alone. That’s because when the liver is supported, the gut is supported, and together they make sure the good stuff is absorbed into the body and the rest is removed.
I always recommend nailing these foundations first before making any specific nutritional adjustments to support the liver. Without the foundations, it’s a lot harder for the bonus changes to really move the needle. Once you’ve got the foundations in place, it’s time to focus on those nutritional adjustments that can take your liver health up a notch.
Foods for Good Liver Function
Isn’t it cool that several specific food items can support the liver's function? That's because these foods contain the nutrients the liver needs to complete its detoxification process. This process requires specific nutrients from food, and like a lock and key, without the right nutrients the process won’t work. Here are some of the all-star foods for optimal liver functional:
Cruciferous veggies (kale, broccoli, cabbage, cauliflower, bok choy, etc.): good source of sulforaphane, which is needed for phase 2 detoxification in the liver.
Free range, organic, grass fed protein: good source of sulfur, vitamin B12, and amino acids. The amino acids from these proteins create Glutathione, which also helps liver detoxification.
Colorful plant foods: good source of phytonutrients. While diving into the specifics would be a bit too lengthy for this article, what you need to know is that different colors of plants have their own unique benefits for the liver. You’ll want to eat at least one plant food from the Red, Orange/Yellow, Green, Blue/Purple/Black, and White/Tan/Brown categories per day.
Bitter foods (citrus peel, greens like arugula & dandelion, cranberries, apple cider vinegar, green tea, dark chocolate, etc.): support bile production and detox in the liver.
Beyond the foods, there are some simple lifestyle habits that are also super beneficial for healthy liver function.
Castor oil packs - click here to learn more about how to do them & grab my favorite castor oil pack kit (use code RAD10 to get 10% off your order)
Limiting toxin exposure from your self-care & cleaning products
Having plenty of filtered water, which we need in higher than usual quantities along with fiber when looking to improve liver function
Signs of a healthy liver
It can be difficult to nail down the specifics of what it looks like to have a properly functioning liver. I totally get it! I find it’s easier to identify healthy liver function by what’s in absence. When the liver is at 100% you won’t notice any:
Dark urine
Bruising easily
Swelling in the ankles and legs
Unusual fatigue
Itchy skin
Abdominal pain and swelling
Yellowing of the skin
If you are noticing any of these in addition to gut symptoms listed at the top of the article, you’ll know that it’s time to focus on a little liver love.
Takeaways
If you’re experiencing pesky symptoms that just won’t go away - like bloating, reflux, indigestion, fatigue (especially after eating), weight loss resistance, sleep issues, food sensitivities, skin probs, PMS and hormonal issues; it is totally possible that your liver might need some support.
Looking for extra support to work through exactly what you need to know for a smooth functioning liver so that you can eliminate symptoms and feel totally vibrant? I’d love to work with you! Click here to learn more about our nutrition coaching programs.
Written by Rachel Doyle, MS, RD
October 7, 2022
Sources:
https://my.clevelandclinic.org/health/diseases/17179-liver-disease