Holiday Eating Guide for a Healthy Liver

Feasting is an undeniable holiday tradition, and with so many seasonal favorites, it can be hard not to indulge in some holiday favorites. For those living with liver disease, these moments of overindulgence can have severe implications for the future of your liver health. Alcohol directly damages liver cells while sugary and fatty foods inhibit the body’s ability to flush out toxins, leading to inflammation. While you may not think that a season could have long term effects on your liver health, experts say that non-alcoholic fatty liver disease can possibly develop within a six-week time span if you’re not careful. In order to enjoy the holiday season while still maintaining habits that optimize liver health, work some of these substitutions into your diet:

Skip on the alcohol in festive drinks

Alcoholic beverages are standard at any holiday gathering, but you don’t have to consume alcohol to celebrate the season. When you have liver disease, drinking is out of the question, but thankfully flavors like vanilla, cinnamon, and cranberry can all easily be used in a mocktail. With so many seasonal options available, you won’t just be limited to sparkling cider.

Minimize intake of butter and meat products in holiday favorites

Holiday staples such as gravy and casseroles are generally full of butter and animal fats like turkey drippings or bacon. By creating a lighter version of these favorites by using herb-based based sauce, swapping heavy creams for skim milk, or replacing animal fats with healthy ingredients like garlic and onion to add delicious flavors. 

Make wise decisions with your appetizers

While the cheese plate and charcuterie board may seem tempting, salty cured meats and fatty cheeses can negatively affect the function of your liver. Healthier alternatives such as vegetables and hummus are light, fresh, and are way more beneficial to your health.

Chose the leaner piece of meat

Even with liver disease, you can still enjoy the holiday turkey; just make sure you choose your portion wisely. Drumsticks, wings, and the skin of the turkey are far higher in saturated fat than white meat. By selecting a slice of skinless turkey, you can enjoy a healthy amount of protein while avoiding the extra calories.

Add more veggies

When in doubt, round out your recipe with more veggies! Healthier stuffing is easy to make by using whole grain bread crumbs as the base and substituting veggies in place of meat products like sausage. If potato latkes are part of your holiday tradition, remove some of the potatoes, and add in zucchini instead. Your vegetables shouldn’t be limited as a side on your plate. Include some extra nutrients into some of your holiday dishes by replacing or adding some vegetables in the mix.

Watch your sugar intake

Holiday treats are full of sugar. From cookies to candy canes to even drinks like eggnog or sides like cranberry sauce, sugar is everywhere you look. Still, there are plenty of options to experience the flavors of the season without overdoing it on the sugar. Gingerbread tends to be lower in sugar content than the typical sugar cookies, and sugar-free peppermint bark is a great way to get a taste of the holidays without the harmful effects that sugar has on your liver. Hot peppermint tea is an excellent alternative to eggnog when you need to warm up at the end of the day. Consider homemade cranberry relish options instead of the cranberry sauce from the can to cut down on unnecessary sugar content. 

In addition to these healthier holiday meals, consider extending your healthier lifestyle into the new year. Practicing a month-long detox from alcohol known as dry January can allow your liver to regenerate. If one of your New Years’ resolutions is to lose some weight, this can help reduce fat in the liver by up to 30%. 

Consult a Gastroenterologist

If you have symptoms or signs of liver disease you should seek medical attention from a GI specialist for evaluation and treatment. The team at Birmingham Gastroenterology has decades of experience treating diseases and disorders in all parts of the digestive system. To make an appointment to discuss your symptoms and treatment options, call us at (205) 271-8000.