In part two of a new four part series on cleansing, Nutritionist Belinda Rennie focuses on detoxification of the liver with liver friendly foods, herbs and supplements.

Many people wonder why they struggle with weight gain, sluggish metabolism or feel awful after a fatty meal or alcohol. It is often their liver crying out to be looked after. High cholesterol, poor sugar balance, gallstones, allergies and skin rashes can also indicate liver dysfunction. The liver, the supreme organ of metabolism, sends distress signals and if we are in touch with our body we can make changes to support better liver function.

If you want to have a healthy liver here are ten golden guidelines to get you started. Choose the guideline that you think will make the biggest impact and start doing it on a daily basis. Then add another change and another, and before you know it a revitalized fresh-faced you will emerge!

Eat good fats

The type of fat you eat has a major impact on the health of your liver. Essential fatty acids from fish, quality, raw nuts and seeds and their cold pressed oils (flaxseed oil) help repair the liver whereas saturated fats from fried foods, dairy products and meats can lead to fatty infiltration of the liver, high cholesterol and gallbladder problems.

Eat fish three or more times per week, use a tablespoon of flax oil daily on salads and cook with virgin coconut oil or olive oil.

Avoid refined sugars

Natural sugars come from fresh fruits, dried fruits, natural maple syrup or a good quality honey like New Zealand Manuka honey. Avoid refined sugars, jams and artificial sweeteners which can increase triglyceride levels.

Make up a jar of fresh mixed nuts and seeds like almonds, pumpkin and sunflower seeds, dried fruits like dates and figs and take a handful for a snack or a piece of fresh fruit.

Eat fruits and veg daily

The fibre found in oats, brown rice, barley, legumes and many fruits and vegetables contain fibre which binds bile-containing toxins and helps to get rid of them from the body. For this reason fibre helps to lower cholesterol levels.

Eat 2 fruits and 5 different vegetables daily and switch to wholegrains like oats, rice, barley, millet, rye.

4. Eat liver friendly foods

Liver friendly foods contain special plant chemicals that can help in detoxification. These include the brassica family vegetables – broccoli, Brussels sprouts, cabbage cauliflower – as well as artichokes, beets, carrots, sprouts, alfalfa and herbs and spices such as turmeric, cinnamon and licorice. High sulphur-containing foods such as garlic, onions, eggs and legumes are also very beneficial. Brightly coloured fruits and vegetables such as tomatoes, citrus and berry fruits have high levels of protective antioxidants.

Eat brightly coloured fruits and vegetables daily. Include some green leafy vegetables daily.

Go fresh and organic

Fresh unprocessed foods are low in preservatives and organic food has less pesticides and herbicides reducing the toxic load on the liver.

Where possible choose organic foods in the supermarket. See organic food and health.

Increase water

Drinking 2 –3 litres of water or other non-caffeinated beverages daily including herbal teas, green tea and fresh pressed vegetable juices helps your liver to transport toxins to the kidneys and intestines for elimination. They can also provide powerful antioxidants for healing a damaged liver.

Cut down on tea and coffee and try herbal alternatives such as green tea and rooibos tea. Carry water wherever you go and have it on your desk at work.

Vary protein sources

Protein from fish and where possible free-range chicken and their eggs plus legumes, wholegrains, nuts and seeds is preferable. Limit red meat to once a week.

Try eating beans or lentils at least once a week.

8. Choose wholegrain bread

Good quality organic or sourdough breads such as spelt or rye are preferable to wheat with a spread such as hommos, tahini or avocado.

Try eating a variety of different breads or crackers that are wheat or yeast free.

9. Avoid alcohol

Alcohol stresses the liver’s ability to detoxify and suppresses immune function.

Try avoiding alcohol altogether for a month and then limit it to no more than two standard glasses per day 2-3 days per week.

10. Supplement your diet with special herbs and nutrients

With the help of your health professional determine your needs for

· antioxidant vitamin, minerals and herbs such as Vitamin C, E Betacarotene, selenium, zinc, glutathione, pine bark extract, grapeseed extract and green tea.

· lipotropic factors which help promote the flow of fat and bile to and from the liver – choline, betaine, methionine, Vitamin B6, folic acid, Vitamin B 12

· essential fatty acids from flaxseeds and their oils

· phytonutrients - milk thistle (St Mary’s thistle), dandelion, psyllium husks and lecithin

Take a high potency multivitamin and mineral formula daily.

Cleansing the liver is only effective if the major channel of elimination – the colon - is able to release stored toxins, the subject of the next cleansing articles.

For more information on liver detoxification click here .