A medical professional has revealed a selection of superfoods that can “restore your liver to full function” and “maximise your liver’s detoxification capabilities”. Dr Eric Berg DC suggests that certain vegetables, spices, fruits and oils can “purify your liver” and lower the risk of non-alcoholic fatty liver disease (NAFLD) and cirrhosis.

Dr Berg is a diet specialist and author of the best-selling book The Healthy Keto Plan. He also serves as the Director of Dr Berg Nutritionals and regularly updates his YouTube channel, which boasts 13 million subscribers, with informative health videos.

The liver plays a crucial role in our bodies, primarily detoxifying toxins, producing bile and generating hormones. Dr Berg explains: “The liver doesn’t store toxins unless you have a fatty liver because the toxins are stored in the fat cells. When your liver is inflamed, it heals with scar tissue, leading to cirrhosis and many other health issues.”

As per NHS data, up to one in three individuals in the UK are in the early stages of NAFLD. It typically doesn’t present symptoms either, meaning millions are likely unaware they have it. 

Fatty liver disease can progress to cirrhosis and liver failure and necessitate a liver transplant. It’s also linked to a heightened risk of heart attacks and strokes, reports Surrey Live.

Often, fatty liver disease is asymptomatic, meaning it usually doesn’t exhibit any symptoms in its initial stages. It’s usually only detected during routine medical check-ups.

Advanced symptoms of fatty liver disease can be severe, including upper right abdominal pain, extreme fatigue, unexplained weight loss, gallstones, joint pain, weakness, jaundice, itchy skin, swelling in the lower extremities and abdomen (oedema), as well as fluid accumulation in the abdomen. It may also lead to mental confusion and gastrointestinal bleeding.

Risk factors for developing this condition include obesity, type 2 diabetes, high cholesterol, hypertension, and a family history of fatty liver disease. Adopting a healthier lifestyle and losing weight can help reduce liver fat content.

Early detection and management are key to preventing non-alcoholic fatty liver disease (NAFLD) from worsening. While early-stage NAFLD is generally not harmful, it can progress to serious liver damage, including cirrhosis, which is irreversible scarring that may result in liver failure and cancer.

However, these issues can be avoided by being conscious of your diet. The British Liver Trust advises: “For many people with liver disease, that means following a well-balanced diet. This can help prevent further damage to your liver.

“And for people with non-alcohol related fatty liver disease, it can help reverse the damage. For people who don’t have a liver condition, eating a well-balanced diet is an important way to reduce the risk of liver disease in the future.”

It adds: “At the same time your liver is also working to detoxify substances which may harm your body such as alcohol, other drugs and some of your body’s waste products. If you have a liver problem, then your liver may not be able to do these jobs as efficiently as it should.”

Dr Berg has recommended seven ‘superfoods’ for maintaining a ‘clean’ liver.

1. Cruciferous vegetables (sulforaphane)

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts could be beneficial for individuals with fatty liver disease. These vegetables are rich in compounds that may help reduce inflammation, slow down the progression of fatty liver, and improve overall liver health. One such compound, indole, naturally found in cruciferous vegetables, may assist in reducing inflammation and fatty buildup.

It might also aid in breaking down fat in a fatty liver. Another key compound, sulforaphane, an isothiocyanate present in these vegetables, could enhance insulin sensitivity, reduce oxidative stress, and inhibit the growth of liver cancer cells. A compound known as NOX4 may contribute to fighting Nonalcoholic steatohepatitis (NASH), while also supporting skeletal and heart function, and promoting improved metabolic health.

2. Garlic (sulfur)

Studies have indicated that garlic supplements can significantly decrease fat accumulation in the liver, especially in those with non-alcoholic fatty liver disease (NAFLD). Garlic might also help in reducing liver enzyme levels, such as alanine transaminase (ALT) and aspartate transaminase (AST), which are often elevated in people with liver damage.

Garlic contains active compounds, including allicin, which have antioxidant properties that can help protect liver cells from damage. Furthermore, some research suggests that garlic could improve lipid profiles by lowering cholesterol levels.

3. Turmeric (curcumin)

This spice is renowned for its potent anti-inflammatory effects, which can help alleviate inflammation associated with fatty liver disease. Studies suggest that taking turmeric supplements may reduce liver enzymes like ALT and AST, indicating improved liver health.

Some research also indicates that turmeric might help lower triglyceride and cholesterol levels, thereby enhancing lipid profiles in patients with fatty liver disease. Regular consumption of beetroot juice has been shown to significantly decrease liver fat, potentially benefiting those with Non-Alcoholic Fatty Liver Disease (NAFLD).

4. Beetroot

Beetroot is rich in betalains, powerful antioxidants that may help mitigate oxidative stress in the liver, thus promoting liver health. Additionally, beetroot provides a good amount of nitrates, which the body can convert into nitric oxide, potentially improving blood flow and supporting liver function.

5. Mushrooms 

Mushrooms can help reduce oxidative stress, a contributing factor to chronic liver conditions such as NAFLD. Certain varieties of mushrooms may inhibit the activity of genes involved in fatty acid production.

Mushroom extracts could potentially help reduce fat production by influencing peroxisome proliferator-activated receptors (PPARs). Moreover, the bioactive compounds in mushrooms might assist in balancing gut microbiota, which could lead to a decrease in liver inflammation. However, further research is needed to substantiate this claim.

6. Avocados 

Avocados may help lower blood fats, possibly protecting the liver from damage in individuals with Non-Alcoholic Fatty Liver Disease (NAFLD). They could also help mitigate inflammation, a contributing factor to NAFLD. Avocado oil might enhance mitochondrial function, benefiting those with NAFLD.

7. Extra virgin olive oil

Extra virgin olive oil has been shown to help reduce fat accumulation in the liver. This oil contains antioxidants like polyphenols, which may provide protective benefits for liver health.

Adopting a Mediterranean diet rich in olive oil is associated with a lower risk of developing NAFLD. However, it’s crucial to consume olive oil in moderation as excessive intake can lead to increased calorie consumption.

It’s important to remember that while these foods may be beneficial, they are most effective when incorporated into a balanced diet and lifestyle that includes regular exercise and weight management, particularly for managing fatty liver.

Before embarking on any significant diet or lifestyle modifications, it’s always advisable to consult your doctor. This is particularly important if you’re on medication or undergoing treatment for a medical condition.

While there isn’t a specific medical or surgical remedy for fatty liver disease, certain lifestyle adjustments can help manage the condition. Weight loss and a balanced diet are crucial.

Losing weight can enhance liver fat levels and decrease inflammation. Aim for a consistent weight loss of one to three pounds per week and maintain a diverse diet rich in fruits, vegetables, whole grains, and healthy fats.

It’s also vital to moderate alcohol consumption, simple sugars, and portion sizes. Aim for at least 150 minutes of moderate exercise each week. If you’re a smoker, quitting can significantly reduce your risk of severe health problems like heart attacks and strokes.