If it’s not Halloween, yellow skin and eyes may not be the look you’re looking for. When bilirubin levels, a by-product of red blood cells, rise too high, it can cause jaundice or yellowing of the skin. High bilirubin is not common in adults, but it does occur and is usually due to an underlying disease involving the liver, such as cirrhosis, hepatitis, or Gilbert syndrome, an inherited disease. No special diet will help lower bilirubin levels, but following a healthy diet that supports liver function can keep levels within the normal range.
Eat nutrient-dense foods
Your liver processes the nutrients you eat for energy and filters toxins into your blood. Eating a diet full of nutrient-dense foods can help your liver to function properly and can help your body to process bilirubin better to keep levels within an acceptable range. Nutrient-dense foods for a healthy liver include whole grains; fruits vegetables; lean sources of protein , such as fish, chicken, and beans; low-fat dairy; and healthy fats like oils.
Get more fiber
A high fiber diet is good for the liver. Help your liver by promoting cell regeneration, according to a study published in 2005 in the “Journal of Enteral and Parenteral Nutrition”. Women need 21 to 25 grams of fiber a day, and men 30 to 38 grams. Fruits, vegetables, whole grains, and beans are good sources of fiber. Eating 2 cups of fruit and 1 cup of vegetables each day can help you achieve your daily fiber goals. With nearly 10 grams of fiber in a 1/2 cup serving, beans can be added to salads, soups, and whole-grain side dishes to increase your intake.
Eat more red fruits and vegetables
Lycopene is a natural chemical and antioxidant that gives certain fruits and vegetables their red color. According to a 2004 review article on antioxidants and liver health published in “Critical Reviews in Food Science and Nutrition,” eating more lycopene-rich foods may be beneficial for liver health. Guavas, watermelon, and cooked tomatoes contain the most lycopene, with more than 6,000 micrograms per 1-cup serving. In fact, tomato products, like tomato juice and tomato paste, are an important source of lycopene. Other good sources include papayas, grapefruit, and cooked red peppers.
Foods you should limit for a healthy liver
Limit your intake of foods that are high in unhealthy fats, such as fried and fast food, and foods with added sugar , such as sodas, cakes, and cookies. Getting large amounts of unhealthy fats and sugar in your diet can increase fat deposits and inflammation in your liver. Some experts recommend that you also limit your salt intake .
Alcohol can also damage the liver, so women should drink no more than one alcoholic drink a day and men no more than two.
Example of healthy meals
A healthy breakfast that reduces bilirubin could include a bowl of high-fiber cereal, look for cereals with more than 2 grams of fiber per serving, low-fat milk and half a grapefruit. For lunch, you can enjoy a stir – fried chicken and vegetables – add sliced sweet red peppers for lycopene – with brown rice and a small apple. A healthy dinner option might include turkey meatballs with whole grain spaghetti and tomato sauce, mixed greens, and steamed broccoli.
