Madeleine Hull
A healthy diet and regular exercise are recommended to lower liver enzyme levels and improve liver health. Elevated liver enzymes can indicate a problem with the liver, and certain diets can help to reduce them. For example, a low-sugar diet has been found to reduce liver enzymes in adolescent boys with NAFLD, and a diet rich in legumes has been linked to a lower likelihood of NAFLD. Additionally, a well-rounded, nutritious diet rich in fiber, lean or plant-based protein, and healthy fats can help to improve liver health and lower the risk of liver disease.
| Characteristics | Values |
|---|---|
| Factors that increase liver enzymes | Alcohol use, certain medications, herbs, and vitamin supplements, family history of liver disease, hepatitis or exposure to hepatitis |
| Symptoms of elevated liver enzymes | Abdominal pain, dark urine, fatigue, jaundice, light-colored stools, loss of appetite, nausea, and vomiting |
| Foods that help lower liver enzymes | Turmeric, sunflower seeds, legumes, soy, tofu, fatty fish, coffee |
| Dietary recommendations | Low-sugar, low-fat, low-carbohydrate, plant-based, whole foods, healthy fats, lean protein, fiber, balanced diet |
| Lifestyle recommendations | Regular exercise, maintaining a healthy weight, reducing alcohol consumption, getting vaccinated for hepatitis A and B |
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What You'll Learn
- A low-sugar and low-fat diet can reduce liver enzymes
- Avoiding alcohol lowers liver enzymes, even in the short term
- A balanced diet and exercise can help manage elevated liver enzymes
- Turmeric and sunflower seeds may decrease certain liver enzymes
- Excessive weight loss or fasting can cause elevated liver enzymes
A low-sugar and low-fat diet can reduce liver enzymes
Liver enzymes are proteins that speed up chemical reactions in the body, such as producing bile and substances that help the blood to clot, breaking down food and toxins, and fighting infection. When these enzymes exceed their normal levels, the liver begins to malfunction, which can affect a person's overall well-being.
Elevated liver enzymes can be caused by a variety of factors, including liver disease, liver injury, medication, and infections such as hepatitis. Other factors that can put you at risk for elevated liver enzymes include alcohol use, certain medications, herbal supplements, vitamin supplements, and a family history of liver disease.
To reduce liver enzymes, it is important to maintain a healthy diet and exercise regularly. A low-sugar and low-fat diet can help reduce liver enzymes and prevent non-alcoholic fatty liver disease (NAFLD), a common cause of high liver enzymes. A 2019 clinical trial found that adolescent boys with NAFLD who followed a low-sugar diet for 8 weeks had reduced liver enzymes compared to those on a standard diet. In addition, cutting down on alcohol consumption can improve liver enzyme levels, even in the short term.
A diet for fatty liver disease typically includes significantly reducing your intake of foods and beverages high in added sugar, salt, refined carbohydrates, and saturated fat. This includes sugary foods and drinks, fried foods, highly processed meats, and refined carbohydrates like white bread, rice, and pasta. Instead, focus on nutrient-dense foods like vegetables, fruits, whole grains, beans, legumes, and low-fat or fat-free dairy. Regular exercise can also help lower liver enzymes by aiding in weight loss, as even a 5% weight loss can reduce fat accumulation in the liver.
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Avoiding alcohol lowers liver enzymes, even in the short term
Liver enzymes are proteins that speed up chemical reactions in the body, such as producing bile and substances that help with blood clotting, breaking down food and toxins, and fighting infection. Elevated liver enzymes can indicate liver damage, with the degree of elevation often correlating with the severity of the damage. Alcohol use is a major cause of liver damage and elevated liver enzymes. When the liver is damaged, it releases enzymes into the bloodstream, which can be detected through a blood test.
Heavy drinking can overwhelm the liver's ability to process alcohol, leading to tissue damage and the release of enzymes into the blood. Even in individuals with low-risk overall alcohol consumption, occasions of heavy drinking or binge drinking may lead to an extra burden on the liver. Binge drinking, defined as four drinks for women and five drinks for men within a two-hour period, can have profound effects on liver health over time. Therefore, avoiding alcohol altogether or reducing alcohol intake can improve a person's liver enzyme count, even in the short term.
Research has shown that taking a break from alcohol for any amount of time will be beneficial, with liver function beginning to improve in as little as two to three weeks. A 2018 study found that giving up alcohol for as little as one month may significantly reduce levels of gamma-glutamyl transferase (GGT), a liver enzyme that leads to liver damage. However, for a full detox and the most benefit, the time required depends on various personal factors, such as the amount of damage to the liver and any related complications.
In addition to avoiding alcohol, there are other lifestyle changes that can help lower liver enzymes. Eating a healthy and balanced diet, such as a low-sugar diet, and exercising regularly can contribute to lowering liver enzyme levels. Additionally, drinking 1 to 4 cups of coffee daily has been found to lower liver enzymes, particularly alanine transaminase (ALT) levels, reducing the risk of liver disease and cancer.
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A balanced diet and exercise can help manage elevated liver enzymes
Elevated liver enzymes can indicate a problem with the liver. However, a balanced diet and regular exercise can help lower liver enzyme levels. The liver contains enzymes such as alanine transaminase (ALT) that help the body function properly. When these enzymes exceed their normal levels, the liver begins to malfunction, affecting a person's overall well-being.
A balanced diet can help in lowering elevated liver enzymes, which reduces the risk of getting a liver disease. Eating more plant-based, whole foods, and maintaining a healthy weight can help. A healthcare professional may recommend cutting back on less nutritious foods and beverages known to cause weight gain, as well as anything associated with increased blood sugar. In general, the diet for fatty liver disease includes significantly reducing your intake of certain foods and beverages, including those high in added sugar, salt, refined carbohydrates, and saturated fat. Research suggests people with fatty liver disease may benefit from the following foods:
- High doses of curcumin, the active ingredient in turmeric, might reduce markers of liver damage in people with NAFLD.
- Sunflower seeds are a good source of vitamin E, an antioxidant often used in treating NAFLD.
- Swapping out sources of saturated fat, like butter, fatty cuts of meat, sausages, and cured meats, for unsaturated fat sources, like avocados, olive oil, nut butter, and fatty fish, may be helpful.
- Spinach and other leafy greens may help fight fatty liver disease.
In addition to a balanced diet, regular exercise can also help manage elevated liver enzymes. A 2015 study found that eight weeks of aerobic training and resistance exercise helped reduce hepatic fat content and elevated liver enzymes in people with nonalcoholic fatty liver disease (NAFLD).
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Turmeric and sunflower seeds may decrease certain liver enzymes
Eating a balanced diet and exercising regularly are ways to lower liver enzyme levels. In addition, certain foods may help decrease specific liver enzymes.
Turmeric, for example, may help lower certain liver enzymes. A 2021 study found that 64 people with nonalcoholic fatty liver disease (NAFLD) who took 2 grams of turmeric daily for 8 weeks experienced a significant reduction in liver enzymes compared to a placebo group. Specifically, the turmeric group saw decreases in the liver enzymes AST, ALT, and GGT. These enzymes are conventional indicators of liver injury. However, another study found that turmeric did not improve liver enzymes or NAFLD severity compared to a placebo, suggesting that more research is needed to understand the effects of turmeric on liver enzymes.
Sunflower seeds are another food that may help decrease certain liver enzymes. Sunflower seeds are high in vitamin E, an antioxidant often used to treat NAFLD through supplementation. While most research on NAFLD and vitamin E focuses on supplements, sunflower seeds provide a natural source of this nutrient.
In addition to incorporating turmeric and sunflower seeds into your diet, other dietary changes can improve liver health. For example, cutting down on saturated fats and replacing them with unsaturated fats from sources like avocados, olive oil, nut butter, and fatty fish may be beneficial for those with NAFLD.
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Excessive weight loss or fasting can cause elevated liver enzymes
Liver enzymes are proteins that speed up chemical reactions in the body, such as producing bile and substances that help the blood clot, breaking down food and toxins, and fighting infection. Elevated liver enzymes can indicate a problem in the liver. However, it is important to note that elevated liver enzymes may also be temporary.
Similarly, research on intermittent fasting has shown that it can change liver enzymes and help prevent disease. Studies on mice have revealed that intermittent fasting can affect proteins in the liver, specifically inhibiting the HNF4-(alpha) protein, which regulates a large number of liver genes. This inhibition has downstream consequences, such as lowering the abundance of blood proteins involved in inflammation and affecting bile synthesis. Additionally, intermittent fasting has been found to change the metabolism of fatty acids in the liver, which may have implications for glucose tolerance and the regulation of diabetes.
While excessive weight loss or fasting can cause a transient increase in liver enzymes, it is important to note that these changes are typically benign as long as they remain temporary. Weight loss, in general, has been associated with improvements in liver enzymes and non-alcoholic fatty liver disease. Therefore, while excessive weight loss or fasting may cause a temporary elevation in liver enzymes, it is not indicative of long-term liver damage.
To maintain liver health, it is recommended to eat a healthy and balanced diet, exercise regularly, avoid alcohol or drink in moderation, and manage blood sugar if diabetic.
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Frequently asked questions
Elevated liver enzymes can be caused by liver disease, liver injury, or the side effects of medication. Other factors that put you at risk for elevated liver enzymes include alcohol use, certain medications, family history of liver disease, and hepatitis or exposure to hepatitis.
Your doctor will check your liver enzyme levels with a liver function test (LFT) or liver panel. They may order an LFT during a regular checkup if you are at risk for liver injury or disease, or if you are experiencing symptoms of liver damage.
Most people with elevated liver enzymes do not experience any symptoms. However, if liver damage is the cause of elevated liver enzymes, you may experience abdominal pain, dark urine, fatigue, jaundice, light-coloured stools, loss of appetite, and nausea or vomiting.
Yes, eating a balanced diet and exercising regularly can help lower liver enzyme levels. A diet rich in fibre, lean or plant-based protein, and healthy fats is recommended for improving liver health and lowering the risk of liver disease. Reducing alcohol consumption and maintaining a healthy weight can also help.
Turmeric supplementation has been shown to decrease levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST), which are enzymes that are typically high in people with fatty liver disease. Legumes and soy products have also been found to lower the likelihood of Nonalcoholic Fatty Liver Disease (NAFLD).
