The Liver : Crucial Organ of Health
Dietary suggestions in support of the liver
and the glycogen/gall rhythm
- As a general rule, eat proteins and fatty foods before 3 pm, carbohydrates after 3 pm. This is based on two key functions of the liver – namely, gall production, and the storage of sugars as glycogen. Gall breaks down dietary fats, and also contributes to the digestion of proteins. Gall is most actively produced by the liver between 3 am and 3 pm, after which this functions more or less “sleeps”. From 3 pm to 3 am the glycogen-forming function of the liver becomes active, storing sugar which will be released for energy, and for support of our mental processes the next day. Eating in harmony with these rhythms is a strong support to health.
- Certain vegetables are also best eaten at certain times of day – take into consideration the protein, fat and carbohydrate contents of each in deciding when best to use them – e.g. : beans (protein) ; grains, carrots, and beets (carbohydrates).
- Vegetables : organic whenever possible, fresh whenever possible. When plants are harvested they actually remain alive for a time. This element of life, though invisible, is essential to healthy nutrition. Canning, freezing – also microwaving – eliminate this “vitality”in our food.
- Leafy vegetables such as bok choy, spinach, chard, kale, dandelion greens and beet greens. Can be steamed and seasoned, or stir-fried. Don't be put off by the bitterness of some greens – foods and teas that benefit the liver most tend to be bitter. Acquire the taste, and also use seasonings to make your greens truly delicious !
- Sauerkraut and other lactic acid fermentation vegetables are supportive to the digestion overall. These can also be put on salads, or served in a small portion as an appetizer. The books Nourishing Traditions and has recipes for a variety of lactic acid fermentation food
Fermented Vegetables : More Creative Recipes !
- Soups – especially vegetable soups, and preferably homemade ! Can melt a bit of cheese over it if before 3 pm, or make with chicken or fish.
- Excessively hot/spicy foods work against the liver, but sour, sweet and sour and savory are all OK. Seasonings, including onions & garlic, should be used moderately. Use salt lightly or substitute with
lemon juice.
- Raw versus cooked foods : Cooking can be seen as a continuation of the ripening process of plants, breaking complex food substances down into more readily usable forms, and reducing the energy the body must expend on digestion. The physical warmth and enhancement of flavor it provides also stimulate and harmonize digestion.
- Raw foods, appropriately prepared, allow maximum preservation of enzymes and vitamins, and of food’s natural colors and taste. Rudolf Steiner indicated that raw foods “ drive the nourishing power of the blood into the periphery“ - that is into the skin, the sense organs and the brain. Give yourself some time with this statement, and consider what it could mean for your health !
The danger of overcooking is loss of nutritional value ; of a totally raw diet that the body’s digestive powers are overburdened, particularly in the case of serious illness. The art of cooking is therefore to preserve nutrition; of preparing raw foods, to adjust preparation (grating, juicing, etc.), portion size, and use of herbs and spices to ease the digestive burden. A right balance of cooked and raw foods in your diet requires sensible, sensitive attention to your individual needs. If you have any serious illness, input from a doctor may be in order.
- Use just occasionally, or in small amounts : tomatoes, potatoes, and other members of the nightshade family ; mushrooms; soy and peanut products. Why ? In animals and human beings a soul or “astral” element is incorporated, which makes possible sense perception, movement, and a life of feelings and emotions. Normally, in plants this soul element only “hovers” outside, stimulating such processes as flowering, color, and fragrance formation. If the astral presses more deeply into a plant species, its living substance is altered, even to the extent that poisons are formed. The plants named do not produce toxic fruits, but the astral element does press more deeply into them than into other food plants. This can have subtly burdening and disturbing effects on the liver which is itself a vegetative plantlike organ. For persons with illnesses such as Hepatitis C or cancer, these vegetables should be restricted particularly.
- Although it's by now common knowledge, it should be repeated : alcohol in excessive amounts harms the liver. In otherwise healthy persons, alcohol intake of two standard drinks (eg shots hard liquor/ glasses wine/ bottles beer) per day for men and one drink per day for women, is the current medically accepted safe level.
- Caffeine in moderate amounts has many benefits, but in excess is no friend to the liver. The seeming energy boost and ability to bring the mind to focus, are attractive – but like sugar, there's a “ boom and bust “ quality to this. Caffeine drives water excretion, and its dehydrating effect stresses the liver and the kidneys, both of which depend on water to function properly. Overuse of coffee and popular energy drinks is also a source of stress to the adrenal glands.
According to Dr Ross Trattler ND DO, excessive caffeine use “does not give energy but causes an endocrine emergency action to extract energy from the body's vital reserves in the liver and muscles. Caffeine causes glycogen stored in these tissues to be mobilized and converted to the body's fuel, glucose. Ultimately, this extraction of energy leaves the energy reserves severely depleted. The result is profound weakness and chronic fatigue.“
To ease down from excessive coffee use, consider switching to ½ decaff, and then tapering the quantity.
To avoid chemicals used in the decaffeination process, use an organic coffee decaffeinated by the “water drip” method.
- Whole grain products – especially whole grain breads. Experiment to find one or more breads you really like. Whole wheat, spelt, kamut, brown rice, and buckwheat soba pastas are also available in health food stores. As a rule, everything you eat should be both tasty to you, and agreeable to your digestion.
- Desserts : find or bake cookies, cakes, etc. that are whole grain, and not too sweet. Concerning quantities : a large influx of sugar from any source overstimulates the pancreas – and the liver turns it very quickly into fat. Therefore, as best possible, wait ½ hour after meals before having dessert. Limit concentrated sweets and learn the benefits of healthy alternative sweeteners
- Fruits and fruit juices in moderate quantities – avoid high fructose corn syrup sweetened juices – and always dilute well (50% or more).
- Liver-friendly beverages : Water ! Mint and melissa (lemon balm) teas, hot or cold, both benefit the liver. Organic lemonade, diluted at least half strength with water. Organic lemonade or limeade can also be mixed with the above teas, or mixed with Dandelion-Yarrow Tea, an outstanding liver-friendly tea developed by Uriel Pharmacy in Wisconsin. Grapefruit or orange juice in the morning – dilute by at least half.
— As you grow healthier, you may notice your tolerance for hyper-sweet beverages dwindling – and find yourself on a kind of taste frontier, enjoying accents of sourness or bitterness you might not have chosen previously. As with healthy foods, find or mix beverages for yourself that both taste great, and are easy on your stomach.
— Drink beverages “refrigerator cold” or room temperature, rather than iced – iced drinks use up body warmth that is very much needed elsewhere. They undermine digestion particularly.
A few more brief recommendations in support of the liver
- In European traditions breakfast is large and hearty, and the midday meal is the main meal of the day. Dinner is a much lighter affair. This is a fine strategy against obesity, colds and congestion, for good sleep and for good morning energy.
- Dr. Olaf Koob recommends that we eat the saltier part of our diet in the early part of the day, and the sweeter part in the evening.
- Limit fluids significantly around meal times to avoid diluting the digestive juices. Not much liquid from ½ hour before the meal until 1 hour afterward.
- To say a table grace before meals sets a mood of reverence to the activity, and this works in a calming, strengthening way on digestion. Disharmony, debate, and argument at mealtimes have much the reverse effect.
It may feel daunting to consider applying the above principles, and attempts to change old habits suddenly may in fact lead to setbacks. Nevertheless, change what you can easily change now, and work on the rest step by step. The above concepts are drawn from the basic, natural physiology of the human being - therefore the proof of them should be that you feel better and more healthy.
Let it be clear that these suggestions do not change any instructions your doctor may have given you, e.g., a fluid or salt restriction, or dietary guidelines for diabetes. And lastly, in any case where you feel persistently unwell, or have ongoing medical symptoms, pay attention to them, and waste no time in bringing them to the attention of a physician.
Article by : Jeff Smith RN
Dietary suggestions in support of the liver
and the glycogen/gall rhythm
- As a general rule, eat proteins and fatty foods before 3 pm, carbohydrates after 3 pm. This is based on two key functions of the liver – namely, gall production, and the storage of sugars as glycogen. Gall breaks down dietary fats, and also contributes to the digestion of proteins. Gall is most actively produced by the liver between 3 am and 3 pm, after which this functions more or less “sleeps”. From 3 pm to 3 am the glycogen-forming function of the liver becomes active, storing sugar which will be released for energy, and for support of our mental processes the next day. Eating in harmony with these rhythms is a strong support to health.
- Certain vegetables are also best eaten at certain times of day – take into consideration the protein, fat and carbohydrate contents of each in deciding when best to use them – e.g. : beans (protein) ; grains, carrots, and beets (carbohydrates).
- Vegetables : organic whenever possible, fresh whenever possible. When plants are harvested they actually remain alive for a time. This element of life, though invisible, is essential to healthy nutrition. Canning, freezing – also microwaving – eliminate this “vitality”in our food.
- Leafy vegetables such as bok choy, spinach, chard, kale, dandelion greens and beet greens. Can be steamed and seasoned, or stir-fried. Don't be put off by the bitterness of some greens – foods and teas that benefit the liver most tend to be bitter. Acquire the taste, and also use seasonings to make your greens truly delicious !
- Sauerkraut and other lactic acid fermentation vegetables are supportive to the digestion overall. These can also be put on salads, or served in a small portion as an appetizer. The books Nourishing Traditions and has recipes for a variety of lactic acid fermentation food
Fermented Vegetables : More Creative Recipes !
- Soups – especially vegetable soups, and preferably homemade ! Can melt a bit of cheese over it if before 3 pm, or make with chicken or fish.
- Excessively hot/spicy foods work against the liver, but sour, sweet and sour and savory are all OK. Seasonings, including onions & garlic, should be used moderately. Use salt lightly or substitute with
lemon juice.
- Raw versus cooked foods : Cooking can be seen as a continuation of the ripening process of plants, breaking complex food substances down into more readily usable forms, and reducing the energy the body must expend on digestion. The physical warmth and enhancement of flavor it provides also stimulate and harmonize digestion.
- Raw foods, appropriately prepared, allow maximum preservation of enzymes and vitamins, and of food’s natural colors and taste. Rudolf Steiner indicated that raw foods “ drive the nourishing power of the blood into the periphery“ - that is into the skin, the sense organs and the brain. Give yourself some time with this statement, and consider what it could mean for your health !
The danger of overcooking is loss of nutritional value ; of a totally raw diet that the body’s digestive powers are overburdened, particularly in the case of serious illness. The art of cooking is therefore to preserve nutrition; of preparing raw foods, to adjust preparation (grating, juicing, etc.), portion size, and use of herbs and spices to ease the digestive burden. A right balance of cooked and raw foods in your diet requires sensible, sensitive attention to your individual needs. If you have any serious illness, input from a doctor may be in order.
- Use just occasionally, or in small amounts : tomatoes, potatoes, and other members of the nightshade family ; mushrooms; soy and peanut products. Why ? In animals and human beings a soul or “astral” element is incorporated, which makes possible sense perception, movement, and a life of feelings and emotions. Normally, in plants this soul element only “hovers” outside, stimulating such processes as flowering, color, and fragrance formation. If the astral presses more deeply into a plant species, its living substance is altered, even to the extent that poisons are formed. The plants named do not produce toxic fruits, but the astral element does press more deeply into them than into other food plants. This can have subtly burdening and disturbing effects on the liver which is itself a vegetative plantlike organ. For persons with illnesses such as Hepatitis C or cancer, these vegetables should be restricted particularly.
- Although it's by now common knowledge, it should be repeated : alcohol in excessive amounts harms the liver. In otherwise healthy persons, alcohol intake of two standard drinks (eg shots hard liquor/ glasses wine/ bottles beer) per day for men and one drink per day for women, is the current medically accepted safe level.
- Caffeine in moderate amounts has many benefits, but in excess is no friend to the liver. The seeming energy boost and ability to bring the mind to focus, are attractive – but like sugar, there's a “ boom and bust “ quality to this. Caffeine drives water excretion, and its dehydrating effect stresses the liver and the kidneys, both of which depend on water to function properly. Overuse of coffee and popular energy drinks is also a source of stress to the adrenal glands.
According to Dr Ross Trattler ND DO, excessive caffeine use “does not give energy but causes an endocrine emergency action to extract energy from the body's vital reserves in the liver and muscles. Caffeine causes glycogen stored in these tissues to be mobilized and converted to the body's fuel, glucose. Ultimately, this extraction of energy leaves the energy reserves severely depleted. The result is profound weakness and chronic fatigue.“
To ease down from excessive coffee use, consider switching to ½ decaff, and then tapering the quantity.
To avoid chemicals used in the decaffeination process, use an organic coffee decaffeinated by the “water drip” method.
- Whole grain products – especially whole grain breads. Experiment to find one or more breads you really like. Whole wheat, spelt, kamut, brown rice, and buckwheat soba pastas are also available in health food stores. As a rule, everything you eat should be both tasty to you, and agreeable to your digestion.
- Desserts : find or bake cookies, cakes, etc. that are whole grain, and not too sweet. Concerning quantities : a large influx of sugar from any source overstimulates the pancreas – and the liver turns it very quickly into fat. Therefore, as best possible, wait ½ hour after meals before having dessert. Limit concentrated sweets and learn the benefits of healthy alternative sweeteners
- Fruits and fruit juices in moderate quantities – avoid high fructose corn syrup sweetened juices – and always dilute well (50% or more).
- Liver-friendly beverages : Water ! Mint and melissa (lemon balm) teas, hot or cold, both benefit the liver. Organic lemonade, diluted at least half strength with water. Organic lemonade or limeade can also be mixed with the above teas, or mixed with Dandelion-Yarrow Tea, an outstanding liver-friendly tea developed by Uriel Pharmacy in Wisconsin. Grapefruit or orange juice in the morning – dilute by at least half.
— As you grow healthier, you may notice your tolerance for hyper-sweet beverages dwindling – and find yourself on a kind of taste frontier, enjoying accents of sourness or bitterness you might not have chosen previously. As with healthy foods, find or mix beverages for yourself that both taste great, and are easy on your stomach.
— Drink beverages “refrigerator cold” or room temperature, rather than iced – iced drinks use up body warmth that is very much needed elsewhere. They undermine digestion particularly.
A few more brief recommendations in support of the liver
- In European traditions breakfast is large and hearty, and the midday meal is the main meal of the day. Dinner is a much lighter affair. This is a fine strategy against obesity, colds and congestion, for good sleep and for good morning energy.
- Dr. Olaf Koob recommends that we eat the saltier part of our diet in the early part of the day, and the sweeter part in the evening.
- Limit fluids significantly around meal times to avoid diluting the digestive juices. Not much liquid from ½ hour before the meal until 1 hour afterward.
- To say a table grace before meals sets a mood of reverence to the activity, and this works in a calming, strengthening way on digestion. Disharmony, debate, and argument at mealtimes have much the reverse effect.
It may feel daunting to consider applying the above principles, and attempts to change old habits suddenly may in fact lead to setbacks. Nevertheless, change what you can easily change now, and work on the rest step by step. The above concepts are drawn from the basic, natural physiology of the human being - therefore the proof of them should be that you feel better and more healthy.
Let it be clear that these suggestions do not change any instructions your doctor may have given you, e.g., a fluid or salt restriction, or dietary guidelines for diabetes. And lastly, in any case where you feel persistently unwell, or have ongoing medical symptoms, pay attention to them, and waste no time in bringing them to the attention of a physician.
Article by : Jeff Smith RN
See also : Taste Tips in Support of a Healthy-Liver Diet
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