The liver plays an important role in detoxifying the body, helping to filter and process harmful substances from food, drugs, and environmental factors.
One of the simple and effective ways to support liver function is to increase the amount of fiber in your daily diet. Scientific studies have shown that fiber not only helps improve digestive health but also supports the liver in the detoxification process.
Fiber is an important factor in reducing the burden on the liver, especially soluble fiber. Soluble fiber, found in foods such as oats, beans, apples and carrots, has the ability to bind to toxins in the body, helping them to be secreted through the digestive system. This not only helps reduce toxins in the blood but also reduces pressure on the liver in the process of filtering waste.
In addition, fiber also helps reduce bad cholesterol (LDL) levels in the body, thereby helping to improve cardiovascular health and reduce the risk of fatty liver disease, a common disease related to fat accumulation in the liver. Research published in the Journal of Clinical Nutrition shows that a diet rich in soluble fiber can help reduce liver fat, especially when combined with a healthy diet and weight control.
Insoluble fiber is found in whole grains, green vegetables and nuts, which also play an important role in supporting liver function. This type of fiber helps improve bowel movements and increase the excretion of waste from the body, thereby helping to reduce toxins remaining in the liver. According to the World Health Organization, insoluble fiber helps maintain a healthy gut microbiome. This can have a positive impact on the liver's detoxification process.
To get the maximum benefits, adding fiber to your daily diet needs to be done scientifically. A balanced diet of about 25-38 grams of fiber per day will help the liver function effectively. Foods rich in fiber such as green vegetables, fruits, whole grains and legumes are ideal choices. At the same time, you should limit processed foods and foods high in sugar, because they can put stress on the liver.
