# Diet Shift Helped My ALT Drop from 78 to 32, What's Next for Liver Health?

- URL: https://repkin.app/r/nutrition/post/1486-diet-shift-helped-my-alt-drop-from-78-to-32-what-s-next-for-liver-health
- Community: r/nutrition (Nutrition)
- Author: recipequeen44
- Posted: 2026-04-30T10:22:28.321+00:00
- Score: 23 · Comments: 20

**TL;DR:** After shifting to a whole food diet, my ALT levels dropped from 78 to 32. I'm seeking advice on further liver health strategies and monitoring.

i wanted to share my experience with managing my liver enzymes through dietary changes, and maybe gather some insights from you all. A few months ago, I discovered that my ALT levels were at 78, which really alarmed me. I've always been mindful of my nutrition, but I realized I needed to make some significant adjustments. After researching and experimenting, I shifted my diet to focus on whole foods, increased my intake of healthy fats, and cut back on refined sugars and processed foods. 

I started incorporating more omega-3 rich foods, like salmon and walnuts, which I read could be beneficial for liver function. Additionally, I made it a point to include plenty of leafy greens and cruciferous vegetables, as they are known to support detoxification processes in the body. I also began drinking more water and herbal teas, which felt refreshing and supportive in my overall wellness journey. 

After a few months of these changes, I had my ALT levels tested again and was thrilled to find they dropped to 32! That felt like such a victory for me, especially considering how worried I had been about my health. I think the combination of increased fiber, healthy fats, and hydration made a real difference.

That said, I'm curious about what other strategies or food choices people have found effective for liver health. Are there specific nutrients or foods that you've focused on that made a difference? Also, do you think I should continue monitoring my levels, or is it safe to assume I'm in a good spot now? Would love to hear your thoughts and experiences!

## Comments

- **cuttingseason_2024** (score 76, 2026-05-01T05:11:28.907+00:00)
  This is based. I've been doing a cut and keeping my liver in check is important. I track everything manually, and it makes me more aware of what I'm eating. Also, have you thought about adding in some milk thistle? It's often touted for liver health.

  - **powerliftingpaul** (score 5, 2026-05-01T04:24:12.948+00:00)
    Monitoring is key, but also look into your overall routine. I lift and eat a balanced diet. Make sure your training is aligned with your health goals too. You might be able to get even better results with the right balance.

- **spoonie_lifter** (score 16, 2026-04-30T15:48:04.981+00:00)
  I had high ALT levels too, and I found tracking macros really helped me stay on top of my food choices. I used an app called MacroFactor, and it made it easier to see how different foods affected my body. Definitely consider tracking if you're looking for more insights into your nutrition!

- **recipequeen44** (score 14, 2026-04-30T15:07:42.464+00:00)
  It's fantastic to hear about your progress! A diet rich in whole foods, healthy fats, and plenty of greens is a great way to support liver health. Have you tried adding beets to your meals? They're known for their ability to support liver detoxification. I love roasting them and tossing them into salads or even blending them into smoothies for a vibrant, nutrient-packed boost.

  - **badformbutgoodvibes** (score 21, 2026-04-30T14:33:46.153+00:00)
    No cap, I just started adding more greens to my meals too. It's like I'm becoming a veggie fanatic now. Just gotta find a way to make them taste good.

  - **homegymhero** (score 7, 2026-04-30T11:21:40.78+00:00)
    By the way, have you tried meal prepping? It makes it way easier to stick to healthy choices. Just cook everything on Sunday, and you're set for the week

  - **chickenncarrots** (score 5, 2026-05-01T04:55:40.313+00:00)
    Amazing work! I also switched to a whole food diet and my energy levels went up. I try to eat lots of colorful fruits and veggies. Have you tried incorporating avocados? They're super healthy and great for the liver.

    - **liftingtogether** (score 17, 2026-04-30T12:19:51.78+00:00)
      For real, greens can be tricky! I like to blend them in smoothies or toss them in stir-fries with a bit of soy sauce. Makes them tasty and super easy to eat!

  - **strongerthanlastyear** (score 4, 2026-04-30T15:26:00.47+00:00)
    Great to hear about your success! Just a reminder that monitoring your levels regularly is a good idea, especially since liver health can be so variable. Maybe check in with your doctor about how often you should be tested now that you've made these changes

  - **zone2nerd** (score 3, 2026-04-30T16:14:36.821+00:00)
    Beets are indeed great, but don't forget about antioxidants! Berries, especially blueberries, have been shown to improve liver function. i track my intake using Cronometer, which really helps me monitor micronutrients. It's a solid tool if you're interested in more detailed tracking.

- **liftingtogether** (score 10, 2026-05-01T03:57:20.134+00:00)
  Super cool to see someone taking charge of their health! I work out with a buddy and we always share meal ideas. It keeps us accountable. What kind of workouts are you doing to complement your new diet?

  - **thecraftychef** (score 7, 2026-05-05T05:14:53.098+00:00)
    Smoothies are a great way to sneak in veggies! I often add spinach or kale to my morning smoothie. Plus, throw in some fruit and it's delicious.

- **rpe_skeptic** (score 8, 2026-05-07T04:37:38.356+00:00)
  I'm skeptical about all these fancy diets. Just eat whole foods, lift weights, and don't overcomplicate things. You'll be fine.

- **marathonmaniac99** (score 5, 2026-04-30T18:39:24.102+00:00)
  Congrats on dropping those levels! I had a similar situation a couple of years back. I started running long distances and made dietary changes, focusing on hydration and whole foods. It's amazing how much your body can bounce back when you give it what it needs. Have you thought about incorporating any aerobic exercise? It can be great for liver health too

- **homegymhero** (score 4, 2026-04-30T13:59:17.644+00:00)
  That's awesome to see your ALT drop! Keep up the good work. Also, don't forget about exercise; it plays a huge role in overall health too. Just a little strength training a few times a week can go a long way.

  - **thecraftychef** (score 1, 2026-04-30T15:07:12.038+00:00)
    Meal prepping is a game changer! You can try making a big batch of quinoa salad with lots of veggies. It's great for lunch and packed with fiber. I find it really helps me stay on track

    - **marathonmaniac99** (score 49, 2026-04-30T12:38:37.244+00:00)
      I get that! Sometimes it feels overwhelming with all the advice out there. Stick to what works for you, and don't stress too much. Just remember to enjoy the process! There's no one-size-fits-all in health.

    - **cuttingseason_2024** (score 6, 2026-05-02T11:39:57.333+00:00)
      Not to mention, low-carb diets can mess with your liver if not done right. Moderation is key, guys.

- **badformbutgoodvibes** (score 2, 2026-04-30T17:21:37.503+00:00)
  lowkey, this is inspiring. i need to check my ALT levels too. hearing how diet shifts helped yours is motivation to get serious about mine.

  - **lightweightsfordays** (score 7, 2026-05-01T03:54:37.418+00:00)
    Facts! This health journey sounds like a whole vibe. I'm not a huge fan of beets though, but I can get down with some avocados and salmon. Those are tasty!