Your liver cranks up bile production to help your body digest fats in the food you eat. It’s pretty responsive, too, making up to 34 ounces (1,000 milliliters) of bile daily to keep your digestive system humming along.
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But if that bile can’t get from your liver to where it needs to go … well, that can be problematic.
If you have primary biliary cholangitis (PBC), limiting that call for bile is essential. The disease affects the ducts allowing bile to flow from your liver. Inflammation and scarring from PBC can create bile backups that eventually lead to liver failure and other health issues.
Adjusting your diet is one of the things you can do to help manage PBC and keep your liver (and you) healthier. So, what should or shouldn’t be on your plate? Let’s set a menu with the help of gastroenterologist Dian Chiang, MD.
What is a healthy PBC diet?
First things first: There’s no standard PBC diet or single approach, says Dr. Chiang. Your specific nutritional needs may change as the disease progresses, for instance, or as different symptoms present.
But there are food recommendations that apply to most people with PBC.
Foods good for PBC
When it comes to using food as a form of preventive medicine, the Mediterranean diet is often considered the gold standard. Research shows the eating plan can help reduce your risk of disease and add years to your life.
The pillars of the Mediterranean diet typically work well for most people with PBC, especially given the anti-inflammatory properties of many of the foods.
Consider adding more of these items to your grocery list.
Fruits and vegetables
From a nutrient standpoint, it’s tough to top what fruits and vegetables bring to the table. “They have an abundance of vitamins that our bodies need,” notes Dr. Chiang.
That includes vitamins A, D, E and K, which are known as fat-soluble vitamins. These nutrients are abundant in fattier meats and dairy products that aren’t ideal to eat if you have PBC. (More on that in a bit.)
“People with PBC are often at risk of deficiencies in fat-soluble vitamins,” explains Dr. Chiang. “Eating five or more servings of fruits and vegetables every day can help you get what you need.”
Whole-grain foods
A fiber-rich diet can improve liver function and protect against steatotic (fatty) liver disease and other conditions, says Dr. Chiang. That makes whole-grain foods like oatmeal, whole-grain bread or brown rice excellent mealtime choices for anyone with PBC.
(It should be noted that fruits and vegetables are high in fiber, too. Talk about a win-win on that front!)
Whole-grain foods also tend to be complex carbohydrates, which can help keep your stomach feeling fuller for longer without taking in as many calories or saturated fats.
Unsaturated fats
Dietary fats sound negative, right? Well, it turns out there are some good fats out there waiting to be plated. They’re called unsaturated fats, and they can be found in fish and plant-based foods.
Foods high in unsaturated fat (such as omega-3 fatty acids) break down easier during digestion than food loaded with saturated fats. That means you need less bile to get the job done, which puts less strain on your liver, explains Dr. Chiang.
Omega-3 fatty acids also can combat inflammation, which can help keep PBC in check.
Fish high in omega-3s include salmon, herring, Bluefin tuna, halibut, mackerel and anchovy. If you’re not a seafood fan, you can also get omega-3s from walnuts, flax seeds and chia seeds.
Other plant-based foods that serve as good sources of unsaturated fat include:
- Avocados.
- Nuts such as almonds, cashews and pecans.
- Olives and olive oil.
- Peanut and peanut products.
- Seeds such as pumpkin seeds, sesame seeds and sunflower seeds (ideally unsalted).
Coffee
A morning cup of coffee might give your liver a helpful jolt while also waking you up.
Research shows that coffee may have a protective effect on your liver. “We don’t have the definitive answer as to why, but the caffeine in coffee may activate a small receptor inside the liver that can slow down the progression of PBC,” notes Dr. Chiang.
Foods to limit with PBC
Certain foods can place extra demand or stress on your liver, something you want to avoid if you have PBC. That’s why you should try to avoid or limit the following in your diet if you have the disease.
Saturated fats
No surprise here given what we said above, right? Foods high in saturated fat put extra pressure on your liver to produce bile. If that bile can’t efficiently get through due to PBC, your liver will suffer the consequences.
Saturated fats can also worsen inflammation, escalating…
Read More: Primary Biliary Cholangitis (PBC) Diet Guide