​6 yummy snacks a top gastroenterologist eats to boost liver health​

About 100 million people (25% of the population) in the United States have fatty liver disease ( MASLD aka NAFLD), according to the American Liver Foundation. MASLD is the most common form of liver disease in children, and data suggest that it has doubled over the past 20 years. The cause? “This surge is largely driven by poor dietary habits, excessive calories that include excessive consumption of processed foods, sugar, and unhealthy fats,” Dr. Joseph Salhab, a Florida-based gastroenterologist, says. “However, proper nutrition plays a key role in supporting liver function and reducing fat accumulation. Making informed dietary choices and following essential health tips can help combat fatty liver disease and promote long-term wellness,” he adds. The gastroenterologist has shared a list of snacks he eats to improve his liver health. Yes, you can snack your way to good health! What are those snacks? Let’s take a look.

This miracle fruit is the answer to all your sweet cravings. Dr. Salhab stresses that dates are an ‘antioxidant powerhouse’. “I usually pair it with walnuts, which are rich in omega-3s for a quick and healthy snack,” the doctor said. The omega-3s in walnuts help reduce inflammation and oxidative stress.

The second on his list is a probiotic combo of sauerkraut and fermented pickles. If you are craving something hot and tangy, sauerkraut and fermented pickles are great. But there is one catch: go for pickles that are not made with vinegar. Fermented pickles are made through a natural fermentation process using salt and water (brine) encourages the growth of beneficial bacteria, also known as probiotics. These are also found in sauerkraut. “Healthy gut bacteria can help fight a fatty liver,” he said, in a video shared on Instagram.

Another snack that the doctor eats to improve liver health is a handful of nuts with dark chocolate. Mixed nuts, which are rich in vitamin E, acts as an antioxidant that protects liver cells from damage. Dark chocolate also supports liver health because it contains antioxidants called flavonoids. “So I combine both for a tasty and sweet snack,” he revealed.

Yes, an apple a day can also keep liver diseases at bay. An apple is a great snack. You can add some honey for sweetness, and no, it won’t hurt the liver. “Honey combined with apples and cinnamon. Apples are a super fruit for both the gut and the liver, and kids love this snack,” the doctor said.

Avocados are an excellent source of healthy fat. “It's rich in vitamin E, fiber and healthy fat. Combine it with a prebiotic like sourdough for a great filling snack,” the doctor suggests. The monounsaturated fats in avocados support heart health by lowering bad cholesterol levels. They also contain antioxidants that help fight inflammation and support skin, brain, and eye health. Including avocados regularly in your meals can promote satiety, aid digestion, and provide lasting energy throughout the day.

One quick and lipsmacking snack you can make at home is adding some berries to Greek yogurt. “Combine Greek yogurt or Kefir with berries for a combination of probiotics, antioxidant-rich fruit for both the liver and gut health, and it also improves your brain health,” the doctor says.

Diet alone cannot give benefits. It is essential to incorporate lifestyle habits like exercising and physical activity to see results.

Regular medical check-ups to monitor liver enzymes and overall function are also essential for early detection of any issues. Incorporating mindfulness practices or yoga can further reduce stress, which positively impacts liver health. Prioritizing sleep and avoiding exposure to environmental toxins contribute to maintaining a healthy liver and overall well-being in the long run.

Maintaining a healthy weight is essential for optimal liver function. Whether you have liver disease or want to reduce the risk of developing it in the future, keeping your weight in a healthy range can help you stay well, says Britist Liver Trust. This means a weight that it isn’t too high or too low for you.

A common myth floating around wellness culture - detox drinks. Remember, its the liver's role to detoxify your body naturally. It filters toxins, metabolizes drugs and alcohol, and processes nutrients without any special 'detox' drinks, supplements, or cleanses. The next time you hear detox drinks, run!

The information in this article is for educational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before making any changes to your diet or health routine. Individual health conditions vary, and what works for one person may not be suitable for another. A healthcare provider can offer personalized guidance based on your specific medical history, current medications, and overall health needs to ensure safe and effective choices.