Liver is the largest organ in the abdomen. Its role is to filter the blood loaded with substances digested by the digestive tract and transforming them into products usable by the body, in eliminating waste and in storing what is in excess. It also secretes bile, necessary for digestion.
Sensitive to bad habits, however, the liver can be resilient and able to renew itself if taken care of. The excess of carbohydrates, fructose, or alcohol, but also additives or pesticides may damage it. On the contrary, the consumption of fibers, vitamins, minerals, antioxidants, or certain fats (omega-3 and -9) will be beneficial.
To free the liver from its infiltrated fat, it is, therefore, necessary to reduce calorie intake. But also of rebalance the content of your plate.
Opt for unprocessed foods
Processed foods contain certain sugars (fructose syrup, invert sugar, etc.) and starches (refined flour, cornstarch, starch, etc.) which contribute to overloading liver work. “In addition, they contain additives, explains Professor Gabriel Perlemuter, the gastroenterologist. These could act on the liver by modifying the microbiota and intestinal immunity. They then promote the passage of undesirable people in the blood, which can behave like toxins. ”
In detox cure: we ban ultra-processed products, we favor raw products, and we cook.
And after ? We use it as little as possible and choose those with the shortest list of ingredients, especially additives.
Favor organic foods
For good reason: chemical pesticides can damage the liver in particular.
In detox cure: we opt for plants from organic farming. Ideally, we do the same for eggs, meat, and dairy products.
And after ? If possible, we stay organic. Otherwise, keep it at a minimum for whole grains, legumes, bread, and the most processed fruits and vegetables (grapes, clementines, cherries, grapefruits, strawberries, nectarines, oranges, apples, apricots, pears, celery, herbs. fresh, chicory, lettuce, peas, leeks, carrots, tomatoes, cucumbers, zucchini) and we go to conventional for the rest.
Limit sugary products
THE’excess sugar fat liver which transforms everything that is not used by the body and stores it. “In addition, sucrose is composed of a glucose molecule and a fructose molecule, underlines Angélique Houlbert, dietician-nutritionist. However, if glucose can be metabolized by our cells, fructose is only metabolized by the liver. ”
In detox cure: Exit sugar and products containing added sugar. For dairy products, we use cinnamon, edible essential oils (mint, lavender, citrus fruits)… Too hard? We allow ourselves a square of 90% dark chocolate.
And after? The sugar in the recipes is divided as much as possible and whole cane sugar is used. We sulk products containing syrups (glucose…), invert sugar…
Control the intake of fruits and their derivatives
The main sugar in fruits is fructose. However, there is no question of removing them because they provide fiber, vitamins, minerals, and antioxidants.
In detox cure: we choose the least rich in fructose and we limit ourselves to 2 portions per day (1 portion = 1 apple, 1 pear, 1 banana, 1 orange, 2 clementines, 2 kiwis). We avoid dried fruit, or occasionally and as a replacement for the fresh (1 portion = 3 dried apricots, 3 prunes, 3-4 dates, 2-3 figs, 20 grains of raisins). We zap compote, jam and juice.
And after ? 3 servings per day, but we continue to limit the ones richest in fructose.
Fructose content per 100g of fruit
- Green light for: peach, tangerine, plum, pineapple, raspberries strawberries (2 g)
- Amber light for: blackberries, mango, lychee, banana, orange, blueberry, currant (3g). Watermelon, cherry (4 g). Kiwi (5 g)
- Red light for: pomme, pear, grape, pomegranate (6 to 7 g). Prunes (9 g). Dried apricots (12 g). Dried dates, dried figs (20 to 25 g). Raisins (32 g).
Choose starches according to their glycemic index
Quickly assimilated, starchy foods with a high GI promote the accumulation of fat, especially that which lodges in the liver. “They also provide a lot of carbohydrates, insists Professor Perlemuter. Large amounts fatten the liver!”
In detox cure: we favor low GIs, we are satisfied with one source of starch per meal, and we limit the portion to 100 g, cooked weight.
And after ? We extend to moderate GIs. And we go to 120 g-150 g, cooked weight, per meal.
- Green light for: semi-wholemeal or wholemeal pasta al dente, bulgur, wheat grains, T80 flour, spelled or small spelled, Kamut, rye, hulled barley, millet, oats, long wholemeal or semi-wholemeal rice, quinoa, buckwheat, legumes, parsnips, Jerusalem artichoke, sweet potato, oatmeal.
- Amber light for: whole or semi-complete wheat flour, polenta, white semolina, wholemeal sourdough bread.
- Red light for: potato, white flour and white bread, corn starch, white, round, sticky, steamed and quick-cooking rice, sweet cereals, pastries, white bread, puffed rice cakes.
Consume good rations of vegetables
They are low in calories, bring volume to the plate, vitamins and minerals, but above all fibers which stabilize blood sugar levels, eliminate some of the toxic substances and preserve the microbiota and the intestinal barrier.
In detox cure: it is consumed at every meal, as a starter and as an accompaniment, raw and cooked, to satiety.
And after ? For life !
Keep fat, but good
If it is not the fat that causes fatty liver, but carbohydrates, it is still important to choose it well. “The Omega 3 have anti-inflammatory properties and some oils contain antioxidants which protect the organs “, underlines Angélique Hulbert.
In detox cure: we season with oils olive, rapeseed, flax, walnuts and camelina, at the rate of 2 servings of 10 g per day. We consume twice Fish including 1 to 2 times fat, favoring small species (mackerel, sardines, etc.). We allow ourselves 1 serving (20 g) of oil seeds.
And after ? We can switch to 2 servings of oilseeds and 3 of fat.
Skip alcoholic drinks
Not only are they metabolized into a toxic substance (acetaldehyde), but, in addition, most of them provide large amounts of sugar: double trouble for the liver!
In detox cure: zero alcohol. Water, tea, coffee and herbal teas.
And after ? It is reserved for occasions, a glass each time, preferring a good red wine to cocktails, sweet and other alcohols mixed with soda, juices, creams …