Dr. Joseph Salhab, also known as @thestomachdoc on TikTok, has a following of 1.7 million people to whom he frequently shares his tips and tricks for maintaining good gut and liver health through diet. One of his latest pieces of advice is his list of six must-have foods for optimal liver function, including avocados, olive oil, oily fish, nuts, green tea, and coffee. These foods are rich in nutrients that can help support liver health and overall well-being. Salhab’s recommendations are particularly relevant as new research highlights the prevalence of non-alcoholic fatty liver disease (NAFLD), a condition that affects about one in four American adults and is characterized by excess fat in the liver of individuals who do not consume alcohol.
NAFLD is primarily caused by obesity and associated metabolic risk factors such as Type 2 diabetes, high blood pressure, high cholesterol, and obstructive sleep apnea. Salhab emphasizes the importance of making dietary changes while also incorporating lifestyle changes like regular exercise, maintaining a healthy weight, and avoiding liver toxins like alcohol. The foods he recommends can play a significant role in supporting liver health and reducing the risk of developing NAFLD, as well as other chronic health conditions.
Avocados are a key component of Salhab’s diet plan due to their healthy fats, fiber content, and anti-inflammatory properties that benefit the liver. Similarly, olive oil, a staple of the Mediterranean diet, is praised for its monounsaturated fats and antioxidants that can support brain health, heart health, and digestive function. Oily fish, such as salmon and herring, are rich in omega-3 fatty acids that have been shown to reduce the risk of heart disease, improve brain function, and lower blood pressure and triglyceride levels.
Nuts are another recommended food group for liver health, as they are a good source of unsaturated fats and vitamin E, which has anti-inflammatory effects on the liver. Green tea and coffee are also highlighted by Salhab for their antioxidant and anti-inflammatory properties, which can protect cells from damage, reduce inflammation, and promote overall health. Coffee, in particular, has been associated with better gut health, brain health, and a decreased risk of liver cancer, making it a valuable addition to a liver-friendly diet.
Incorporating these foods into one’s daily diet, as recommended by Dr. Joseph Salhab, can help improve liver function and reduce the risk of developing conditions like NAFLD. By focusing on nutrient-dense foods that are rich in anti-inflammatory compounds, antioxidants, and healthy fats, individuals can support their liver health and overall well-being. Making simple dietary changes, such as increasing consumption of avocados, olive oil, oily fish, nuts, green tea, and coffee, can have a significant impact on liver health and contribute to a healthier lifestyle. Salhab’s advice serves as a valuable resource for individuals looking to prioritize their liver health and make positive changes to their diet for long-term health benefits.
