The Inner Filter: Foods That Cleanse and Support Liver Health

The liver is your body's main detoxification organ, responsible for filtering toxins, metabolizing fats, and producing bile. You don't need a harsh "cleanse"—you need a consistent diet that supports the liver's natural, complex functions.

1. Eliminate Fructose and Refined Fats

The biggest threat to liver health is excess sugar, particularly fructose (found heavily in sodas and packaged juices), and trans fats. These lead to Non-Alcoholic Fatty Liver Disease (NAFLD).

• Action: Avoid sugary beverages and fried foods. Limit red meat and cold cuts (BCM, n.d.).

2. Maximize Fruits and Non-Starchy Vegetables

These are high in fiber and antioxidants, which help reduce inflammation in the liver.

• Action: Aim for $\text{4}$-$\text{5}$ servings of vegetables daily. Fill half your plate with non-starchy vegetables (broccoli, cabbage, spinach, carrots) (BCM, n.d.).

• Tip: Leafy greens contain chlorophyll, which aids the body's natural detoxification process.

3. Hydrate with Lemon Water and Green Tea

• Action: Drinking lemon water first thing in the morning is traditionally used to support liver health and enhance natural detox processes (Times of India, 2025).

• Action: Green tea is rich in catechins, compounds that support liver function.

4. Use Healthy, Measured Fats

The liver needs healthy fats to function, but excess fat burdens it.

• Action: Use cold-pressed oils like olive oil or your cold-pressed groundnut oil in measured amounts. Avoid butter and limit coconut oil intake.

5. Garlic and Turmeric

• Action: Garlic contains sulfur compounds that activate liver enzymes. Turmeric (curcumin) is anti-inflammatory and linked to better liver enzyme markers (Times of India, 2025).