Liver Detoxification
The food that we eat plays a role in each phase of detoxification. Proper detoxification requires good liver and gut health. Ensuring that we are eating foods that will best support our liver and gut through these phases will help to improve symptoms like chronic fatigue, abdominal pain, focus, mood, optimal sleep and overall well-being.
Detoxification (Liver, Kidneys, Gut, & Skin)
Detoxification is the body’s way of getting rid of toxins that could otherwise build up and interfere with overall health. True detoxification isn’t about juice cleanses or weekend protocols. It’s a complex, ongoing process deeply influenced by your genes and supported by your diet, lifestyle, and daily habits. Signs of poor detoxification include lethargy, fatigue, difficulty concentrating, brain fog, and unexplained aches and pains in the body. The liver is the main site of detox but every cell has its own toxin eliminating processes to keep it clean, healthy and working well. Detoxification can be optimized by making specific diet and lifestyle changes to support good health.
A simplified guide to understanding the phases of detoxification and how to support them using food, lifestyle, and supplementation. There are 2 main phases of detoxification that happen mainly in the liver as well as the gut mucosa (+other places):
Phase 1 Detoxification (Liver)
Cytochrome p450 enzymes are the 1st place detox occurs. Cytochrome P450 enzymes oxidize/reduce compounds to make them more water soluble for kidney excretion.
Phase 2 Detoxification (Conjugation)
Toxic metabolites from Phase 1 are conjugated/attached with other molecules to reduce toxicity and prepare for elimination. Metabolites start attaching to any toxic molecules that come out of phase 1 to make them less toxic so they can be eliminated safely.
Phase 3 Detoxification (Excretion)
Involves active transport systems that that can pump certain toxins out of the cytoplasm of the cell.
Genes
- Cytochrome P450 SNPs: gives insight into how well the body detoxes things in the liver.
- NRF2 pathway: tumeric, coffee, & green tea can enhance this pathway. This genetic pathway is amplified by oxidative stress (like when you exercise). The body produces more antioxidants to combat the free radicals during exercise.
Labs
- D-glucaric acid (Phase 1 marker): high levels = potential phase 1 issues. If levels are high, prob an issue with the phase 1 pathway.
- Mercapturic acids (Phase 2 marker): high levels = potential phase 2 issues. Mercapturic acids: breakdown product of glutathione. If levels are high, prob an issue with phase 2 pathway.
Action Steps
- Regular exercise and sweating helps support elimination
- Avoid carcinogens
- Daily BMs (magnesium + water)
- Sauna/steam use can increase sweating
- Adequate fiber intake (30g+) (soluble + insoluble)
- Legumes (beans) & fermented foods to support the gut microbiome
Nutrition
Consume foods that support biotransformation: cabbage, broccoli, kale, brussels (1-2c per day), garlic, vegetable juices (not too much fruit), herbal teas, burdock, dandelion, ginger, licorice
- Cruciferous veggies (broccoli, kale, brussels (1-2c per day), cabbage): Increase fiber intake from cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, kale for supportive polyphenols
- Vegetable juices (not too much fruit)
- Herbal teas (burdock, dandelion, ginger, licorice)
- Sulfur foods: egg, whey, garlic, onion, etc
- Turmeric: better absorbed with fats or in its natural food form (it contains essential oils that increase absorption) If supplementing turmeric â it should have essential oils, pepperine, black pepper extract, cyclodextrin to increase absorption.
- Chlorophyll from dark leafy vegetables (Chlorophyll-rich leafy greens)
- Berries such as blueberries, raspberries, and strawberries are full of antioxidants including anthocyanins
- Soy has been shown to support liver health through isoflavones activity
- Additional ingredients to add to food include garlic, spices such as turmeric
- You will likely want to limit or avoid ways of increasing the burden of toxic load on your liver. High levels of certain foods can increase toxic load, so be sure to monitor your intake of: seafood, non organic fruits + vegetables, fried foods, dairy and inorganic meats.
Supplements
Discuss supplements with your dietitian to determine which will be the best fit for you. Always consult your healthcare provider prior to beginning a new supplement.
- Vitamin C (1â4g/day)
- Milk thistle: (600mg silymarin – active ingredient in milk thistle) â protects the liver. Milk thistle, contains a flavonoid called silymarin known for its antioxidant, anti-inflammatory, liver supportive properties.
- B-vitamins to help with detox
- Liposomal glutathione (master antioxidant: precursor to NAC)
- Folate (active/reduced form – methylfolate)
- Omega-3s
- NAC (500mgâ1g/day)
- Alpha-lipoic acid
- Bioflavonoids: quercetin, rutin, hesperidin. Plant-based compounds like quercetin (found in apples and onions), rutin (found in buckwheat and citrus fruits), and hesperidin (found in citrus fruits).
Toxins to excrete (carcinogens)
- Glyphosate
- Xenoestrogens (endocrine disrupters)
- Mycotoxins
- Pesticides/Herbicides (foods sprayed with)
- Heavy metals
Dietary trends
- Low plant food diversity: we are eating less diversity of plant foods.
- Energy-dense but nutrient-poor diets: we are eating energy-dense foods but not nutrient-dense foods.
- Nutrient density in the foods have been reduced: english spinach > baby spinach. We have bred much of the bitterness out of our foods, but the bitter taste comes from phytochemicals that are needed for proper biotransformation of toxins for excretion! Reduced phytochemicals due to breeding out bitterness (e.g., baby spinach vs. English spinach)