Jeffrey Salazar
High levels of bilirubin in the blood can lead to jaundice, a condition that causes a yellowing of the skin and eyes. This occurs when the liver is unable to process bilirubin effectively, resulting in a buildup in the body. While mild jaundice can be harmless, high bilirubin levels can indicate underlying health problems, such as liver dysfunction or bile duct issues. To reduce bilirubin levels and improve liver health, it is recommended to drink plenty of water, avoid alcohol, and consume a healthy diet rich in fruits and vegetables and high-fiber foods. Staying hydrated facilitates the removal of waste and toxins from the body, while certain fruits and vegetables provide antioxidants and fiber that support liver function. In addition, limiting alcohol consumption reduces potential damage to the liver.
How to reduce bilirubin through diet
| Characteristics | Values |
|---|---|
| Drink more water | Men should aim to drink about 125 ounces of water a day and women 91 ounces. |
| Avoid alcohol | Alcohol can make Gilbert syndrome worse. |
| Eat fruits and vegetables | Eat a variety of fruits and vegetables every day. |
| Increase fiber intake | Eat high-fiber foods, such as oatmeal, broccoli, chickpeas, berries, and almonds. |
| Choose leaner cuts of animal protein | For animal proteins, go with leaner choices like skinless chicken breast, pork tenderloin, or beef flank steak. |
| Drink green tea | Consuming green tea was associated with reduced odds of having atypical liver biomarkers. |
| Eat whole grains | A large study published in 2021 linked a higher intake of whole grains to a lower risk of liver cancer and chronic liver disease. |
| Eat nuts | A 2019 study in China found that regularly eating nuts was associated with a lower prevalence of nonalcoholic fatty liver disease. |
| Eat oily fish | Oily fish, such as salmon and mackerel, contain polyunsaturated fats and omega-3, which may help protect the liver. |
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What You'll Learn
Drink more water
Drinking more water is an important part of reducing bilirubin levels and supporting liver health. Water helps to excrete bilirubin by increasing urine flow, which is how the body gets rid of waste products.
Water is also essential for hydration, which is key to liver function. The liver filters bilirubin out of the blood, so when the liver is not working correctly, bilirubin can build up and leak out of the liver into the bloodstream, resulting in jaundice. Jaundice is a yellow cast to the skin and the whites of the eyes, and it is often the first symptom that prompts a healthcare provider to check your bilirubin levels.
In addition to drinking water, it is important to eat a balanced diet that includes food from all food groups. The liver processes everything you eat and drink, so your diet can either help or hurt your symptoms. The American Liver Foundation recommends eating fibre to help your liver work properly, and to avoid alcohol and fatty foods, as these can damage liver cells.
The exact amount of water you should drink per day depends on various factors, but the UK's National Health Service recommends 6-8 glasses. If you are experiencing reduced urination, or other symptoms of high bilirubin such as itchiness, you should consult a healthcare professional.
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Eat more fruit and vegetables
Eating more fruit and vegetables is a great way to improve your overall health and support your liver. The liver is responsible for filtering bilirubin out of the blood, so jaundice, or a yellowing of the skin and eyes, indicates that the liver is not functioning correctly.
The American Liver Foundation recommends eating a balanced diet that includes food from all food groups. A well-balanced diet that supports liver health may help alleviate jaundice symptoms in combination with traditional treatments. A balanced diet involves drinking enough water, eating vegetables and lean protein, and avoiding alcohol and foods high in sugar.
The 2020-2025 Dietary Guidelines for Americans recommend eating a variety of fruits and vegetables every day to benefit overall health. All fresh, frozen, or dried fruits and vegetables can provide beneficial nutrients. Canned options can also be nutritious if they are drained and rinsed before eating. The exact amount of fruit and vegetables you need to eat each day depends on your age, sex, and level of physical activity. However, as a general rule, adult males should aim for between 2 1/2 and 4 cups of vegetables and 2 to 2 1/2 cups of fruit per day. Adult females should aim for 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables per day.
Some specific fruits and vegetables that are particularly beneficial for liver health include brightly coloured fruits and vegetables, such as citrus fruits, berries, and broccoli. These contain powerful antioxidants and fibre, which can help limit liver damage and improve digestion. Whole grains, such as oatmeal, are also a good source of dietary fibre and phenolic acids, which are natural antioxidants found in plants.
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Avoid alcohol
While moderate alcohol consumption has been linked to both negative and positive health effects, it is important to note that alcohol can lead to increased levels of serum bilirubin. This is particularly true for nonsmokers, as studies have shown that smoking can lower bilirubin levels. However, it is worth noting that smoking is detrimental to health in numerous ways and should not be considered a solution to counteracting the effects of alcohol on bilirubin levels.
Alcohol is a toxin that can damage liver cells during metabolism. The liver is responsible for filtering bilirubin out of the blood, and when its function is disrupted, bilirubin can build up and leak into the bloodstream, resulting in jaundice. Therefore, avoiding alcohol is crucial to supporting liver health and preventing jaundice.
By abstaining from alcohol, you can help reduce the load on your liver and promote its proper functioning. This, in turn, can aid in maintaining healthy bilirubin levels and lowering the risk of associated complications. It is important to note that even a single dose of alcohol can lead to elevated bilirubin levels, so consistent abstinence is key.
In addition to avoiding alcohol, staying hydrated is essential for supporting liver function. Aim to drink plenty of water, as well as tea and coffee, to keep your body and your liver properly hydrated. This can help flush out toxins and support the liver's natural detoxification processes.
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Choose leaner meats
Jaundice, a condition that causes the skin, mucous membranes, and whites of the eyes to turn yellow, is caused by high levels of bilirubin in the blood. Bilirubin is a brownish-yellow substance that forms when red blood cells break down, and it is typically filtered out of the blood by the liver. Therefore, jaundice indicates that the liver is not functioning correctly.
A person's diet plays a significant role in jaundice recovery and prevention. The liver is responsible for processing or metabolizing most nutrients, toxins, and medications consumed. While all foods and drinks demand some work from the liver, certain nutrients and chemicals are easier to metabolize than others.
To support liver health, it is important to choose leaner cuts of animal protein. The American Liver Foundation recommends avoiding foods high in fat and salt, so lean proteins are preferable to processed or fatty cuts of meat. When selecting animal proteins, opt for lean choices like skinless chicken breast, pork tenderloin, or beef flank steak. Fish and eggs are also good choices, and most dairy products should be low-fat.
In addition to lean proteins, a well-balanced diet that supports liver health includes a variety of fruits and vegetables, high-fiber foods, and plenty of fluids. High-fiber foods, such as oatmeal, broccoli, chickpeas, berries, and almonds, help move bile and bilirubin out of the liver. Brightly coloured fruits and vegetables contain powerful antioxidants and fiber, which can help limit liver damage and aid digestion. Water, coffee, and tea can support hydration and liver function, while alcohol and sugary drinks should be avoided as they can damage liver cells.
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Consume high-fibre foods
Consuming high-fibre foods is an effective way to reduce bilirubin levels and improve liver health. The American Liver Foundation recommends eating fibre, especially soluble fibre, to aid the liver in removing bile and bilirubin. Fibre is a crucial nutrient that can be found in a variety of foods.
It is recommended that adults consume one or more servings of high-fibre foods at each meal. Women should aim for 21 to 25 grams of fibre per day, while men should consume 30 to 38 grams. High-fibre foods include whole grains, such as oatmeal, as well as broccoli, chickpeas, berries, and almonds.
In addition to aiding in the removal of bilirubin, high-fibre foods also provide other health benefits. For example, a 2021 study found that older adults who consumed more whole grains had a lower risk of developing liver cancer and chronic liver disease. Furthermore, nuts, which are rich in fibre, have been linked to a reduced prevalence of non-alcoholic fatty liver disease.
When incorporating high-fibre foods into your diet, it is important to remember that moderation is key. While these foods are beneficial, excessive consumption is not necessary and may be detrimental. A well-balanced diet that includes a variety of food groups is recommended to support overall liver health and reduce jaundice.
By including high-fibre foods in your diet and maintaining a balanced approach to nutrition, you can effectively reduce bilirubin levels and promote optimal liver function.
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Frequently asked questions
High levels of bilirubin can be a sign of liver dysfunction. To reduce bilirubin through diet, it is recommended to eat more fruits and vegetables, increase your fibre intake, and drink lots of water. Staying hydrated helps lower bilirubin levels by facilitating the removal of waste from the body.
It is recommended to eat a balanced diet with food from all food groups. This includes fruits and vegetables, especially brightly coloured ones such as spinach, broccoli, cabbage, and arugula. High-fibre foods such as oatmeal, broccoli, chickpeas, berries, and almonds are also recommended.
Water is recommended to help reduce bilirubin and stay hydrated. Green tea has also been associated with reduced odds of having atypical liver biomarkers.
