How your diet can protect your liver

Holly Nyenkamp from Liver Canada shares some easy tips for building balanced meals and a few healthy recipes you can try at home.

Liver disease is on the rise across the country, but one expert from Liver Canada says there are nutrition changes people can make to better support the vital organ.

Holly Nyenkamp, senior director of marketing and communications with Liver Canada, says one in four Canadians are affected by liver disease, an increase from one in 10 a decade ago.

“We’re seeing the increase partially due to lifestyle choices that people don’t always associate with causing that tremendous amount of harm,” Nyempkamp told CTV’s Your Morning Ottawa on Wednesday.

“So, in the case of fatty liver disease, which is Canada’s most popular form of liver disease, it’s things like nutrition and lack of physical activity that can have impacts on your liver health.”

Nyenkamp says liver disease is often called a “silent disease” because it can be difficult to identify and its symptoms are often mistaken for other health impacts.

“Your liver, it’s a resilient organ, it regenerates. So, even when its two-thirds damaged, it’s still working, which is why it’s so important to know how to protect your liver health,” she said.

Nutrition and liver health

When it comes to food, Nyempkamp suggests taking inspiration from Mediterranean diets.

“We like to tell people that the Mediterranean meal pattern is really great for your liver health,” she said. “So, that’s focusing on fruits and vegetables, whole grains, the healthy fats and those kinds of things for liver health,” she said.

Nyempkamp says Liver Canada’s ‘carrot magic muffins’ recipe incorporates many of the foods that benefit livers.

The recipe includes one very ripe banana, one egg, oats, cinnamon, baking powder, salt, maple syrup, vanilla, grated carrots, vanilla, almond butter and a milk of choice. These items are put into a blender and then baked in a muffin tray.

“Pantry staples, that’s kind of the whole point,” she said. “We like to encourage people just use what you have in your pantry, in your fridge. Use what’s in season, fruits and vegetables, whole grains are all great for liver.”

Another recipe Nyemkamp suggests is espresso overnight oats, which include oats, coffee, berries and Greek yogurt.

“You can have two to four cups a day of black coffee. The antioxidants are actually beneficial to your liver health,” she said.

Nyemkamp also suggests a high-protein pizza, with crust made from chicken, cheese and eggs.

These and other liver-friendly recipes can be found in full at liver.ca/recipes.

What else can you do to protect your liver health?

According to Nyenkamp, there are other small steps people can take to benefit their liver health.

“We encourage people to do exercise that you enjoy once a day, to make sure you’re getting fruits and vegetables, take medications wisely, all those things are great for your liver health,” she said.

Nyemkamp recommends people visit liver.ca for more information on liver health and liver disease. She also encourages people to start a conversation with their health practitioner.

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