Every year on April 19, World Liver Day is observed globally, to raise awareness about the importance of liver health. This year, the theme ‘Food is Medicine’ shines a spotlight on how nutrition plays a powerful role in preventing, and even reversing liver disease.
Why liver health matters
The liver is a hardworking organ that performs more than 500 essential functions—ranging from filtering toxins and aiding digestion, to storing nutrients and regulating blood sugar. Despite its importance, it often doesn’t receive the care it deserves. By the time symptoms of liver disease appear, damage is often already advanced.
Globally, more than 1.5 billion people live with chronic liver disease, and nearly two million lives are lost each year due to liver-related conditions. The most important fact? Over 90% of liver diseases are preventable with healthy lifestyle changes.
India’s silent epidemic
Cases of liver disease are rising rapidly in India. One in every five adults is estimated to have some form of liver dysfunction—most commonly fatty liver disease, now known as metabolic dysfunction-associated steatotic liver disease (MASLD). Studies show a large number of people diagnosed with liver disease have never consumed alcohol, pointing to poor diet, obesity, diabetes, and a sedentary lifestyle as key causes.
Worryingly, many of these liver conditions develop quietly and remain undetected until irreversible damage has occurred. That is why public awareness and prevention through lifestyle changes are critical.
Can liver damage be reversed?
The good news is yes, liver damage can be reversed. The liver has an amazing ability to heal. Losing even 5–10% of one’s body weight, particularly abdominal fat, can significantly reduce liver fat, lower inflammation, and even reverse early-stage damage.
Diet plays a major role in this healing process. You don’t need an imported or complicated diet plan—just a return to traditional Indian meals prepared with mindfulness.
Diet for a healthy liver
Here’s how you can build a liver-friendly Indian plate with simple, affordable choices:
Eat more vegetables: Fill half your plate with seasonal vegetables like spinach, bottle gourd, beans, carrots, cabbage, and beetroot. These are rich in antioxidants and fibre that help reduce liver inflammation.
Choose whole grains: Switch from refined grains to brown rice, hand-pounded rice, whole wheat chapatis, and millets like ragi, bajra, and jowar.
Add pulses and legumes: Moong, toor dal, black channa, rajma, and sprouted dals are excellent plant proteins that promote liver repair and support metabolism.
Use healthy fats: Choose oils such as mustard, groundnut, or rice bran oil and use in moderation. Avoid vanaspati or reused oil. Include small amounts of nuts and seeds like almonds, flaxseed, and sunflower seeds on your plate.
Enjoy curd and buttermilk: These traditional probiotics support gut health, which is closely linked to liver health. Choose plain, unsweetened versions.
Non-vegetarian options: Fish (like rohu, hilsa, or mackerel), skinless grilled chicken, and boiled or poached eggs are excellent sources of lean protein. Avoid red meat, organ meats, and fried non-vegetarian dishes.
Limit sugars, salt, and processed foods: Cut down on sweets, sugary drinks, salty snacks, and packaged foods. Aim for less than 10% of daily calories from added sugars and less than 5 grams of salt per day.
Stay hydrated: Drink 6–8 glasses of water daily. Add lime water, buttermilk, or tender coconut water to your daily diet as refreshing alternatives.
Despite good intentions, many Indians struggle to follow a healthy diet due to high food costs, lack of time, or the easy availability of processed snacks. This is where collective change is needed—from home kitchens to public policy. Making healthy food more accessible, especially in low-income areas, and spreading awareness about liver health must become a national priority.
Take the first step
On World Liver Day 2025, let’s pledge to care for our liver through better food choices. You don’t need costly supplements—just smart, traditional eating. By treating your kitchen as your first medicine cabinet, you can support your liver and live a healthier, fuller life.
(Dr. Hemamala Ilango is a liver specialist and a consultant at the department of gastroenterology, Naruvi Hospitals, Vellore. hemamala.i@naruvihospitals.com)
Published – April 14, 2025 12:27 pm IST
Leave a Reply