Reducing GGT through Your Diet
Eat more eggs and poultry. These contain an antioxidant called glutathione which reduces high levels of GGT in your bloodstream. Healthy proteins like eggs and chicken will break down GGT and protect the health of your liver. Try having 2 or 3 fried or scrambled eggs in the morning for breakfast, or eating a chicken sandwich or grilled chicken for lunch. Certain legumes and nuts, including Brazil nuts, also contain glutathione.
Decrease the amount of red meats that you eat. Unlike white meat and eggs, red meats like beef and pork do not contain glutathione. While red meats don’t necessarily raise your GGT levels, they don’t do anything to lower them. So, skip the steak for dinner, and opt to have a roast chicken instead.
Eat 10 or 11 servings of vegetables each week. Veggies that are high in fiber and high in vitamin C can help to lower your GGT levels. Aim to eat 2 servings of veggies every day. For example, you could have a side salad with your lunch, and a plate of steamed broccoli or grilled asparagus with dinner. Vegetables that are naturally high in fiber and vitamin C include romaine lettuce, carrots, spinach, and tomatoes.
Consume 5–6 servings of fruit weekly. Like vegetables, fruits have been found to lower your GGT levels, especially when they’re high in vitamin C, beta-carotene, and folate. This includes fruits like oranges and lemons, tomatoes, apricots, and pumpkins. Try to eat 1 serving of fruit every day. For example, you could have an orange with breakfast or slice a tomato on top of a salad with dinner. If you want extra fruit in your diet, you can also lower your GGT by drinking fruit juices. Be sure to drink natural fruit juices that have a high juice percentage, and are not just sugary flavored water.
Making Lifestyle Changes
Perform 30 minutes of light to moderate exercise per day. Regular exercise improves biomarker levels, including GGT. However, it's best to stick to light to moderate exercise, as heavy exercise can stress your body and temporarily increase your GGT levels. Talk to your doctor before beginning an exercise program. Here are some great options to get your exercise: Go for a walk. Jog around your neighborhood. Do low-impact aerobics. Take a dance class. Follow a workout video.
Take a magnesium supplement to support healthy GGT levels. Your body needs magnesium for healthy liver function and to help maintain healthy levels of GGT. You may not be getting enough magnesium through your diet, but a supplement can help. Take your supplement for at least 6 weeks before you evaluate its effect on you, as it takes time to work. Talk to your doctor before you take any supplements, including vitamins. Follow the instructions on the label.
Take a milk thistle supplement to support your liver function. Milk thistle has long been used to help with liver function. It can support healthy liver function, as well as lower levels of GGT. It doesn't work in all cases, but it can be a good option for improving liver function in some people. As with other supplements, talk to your doctor before taking milk thistle, especially if you're on other medications. Take your milk thistle as directed on the label.
Take a curcumin supplement. Curcumin is often used as a spice in Indian dishes, such as curry. However, it's also sold as an herbal supplement. In addition to offering anti-inflammatory properties, curcumin can reduce the affects of elevated levels of GGT, even if you're experiencing health conditions as a result of it. Ask your doctor before taking any supplements. Always take your supplements as directed on the label.
Add fish oil supplements to your diet. Choose a high-dose fish oil supplement, and take 4 grams (0.14 oz) per day for at least 3 months. Fish oil may lower GGT levels related to non-alcoholic fatty liver disease. Talk to your doctor before adding this supplement to your diet, and follow the directions on the bottle.
Try glutathione supplements alongside other changes. Glutathione may reduce levels of GGT in some people. In many cases, higher levels of glutathione in your body will result in lower GGT levels. However, it doesn't work for everyone. Talk to your doctor before adding glutathione to your regimen, and always follow the directions on the label.
Stay away from environmental toxins, such as lead. Environmental toxins stress your body and can affect your liver function. They can cause you to gain weight by affecting your endocrine system, which can increase your risk of high GGT. Additionally, toxins can build up in your system and elevate your GGT levels. Minimizing your exposure can keep your GGT levels in check. Here are environmental toxins you should avoid, especially if you already have high GGT levels: Lead Cadmium Dioxide Pesticides, especially those containing organochlorine
Managing Alcohol-Related GGT
Avoid drinking more than 1 or 2 alcoholic drinks per day. High levels of GGT in the blood can also stem from frequent alcohol consumption, even if the liver is in fine condition. When a person drinks alcohol excessively, it activates a metabolic pathway which releases GGT to help breakdown the alcohol. So, to lower your GGT, work on drinking less alcohol. The guidelines for moderate drinking suggest that women under 65 have up to 1 drink a day, and that men under 65 have up to 2 drinks a day.
Increase your daily coffee consumption. Coffee, in general, protects the liver from substances that would otherwise harm it, including GGT. Have 2 or 3 cups in the morning, and another cup or 2 later in the day. In individuals with high levels of GGT—whether from a liver condition or from alcohol use—frequent coffee drinking can lower the amount of GGT in your blood. Excessive coffee consumption can carry health risks. Adults should avoid drinking more than about 4 mugs of coffee each day.
Ask your doctor for a GGT test if you drink excessively. Excessive drinking is defined as consuming, on average, 4-6 alcoholic drinks per day. If you’re a heavy drinker and consume more than 80 grams (2.8 oz) of alcohol a day, you may be raising your GGT to unhealthy levels. Visit your doctor, and ask them to administer bloodwork to measure your GGT levels. Your doctor will draw blood from a vein in your arm, and send it to a lab for testing. Your doctor will likely instruct you to avoid eating, drinking, or taking medications for 10-12 hours prior to your bloodwork, as food, drinks, and medicines can affect your liver function tests. Talk to your doctor about all of the medicines and supplements you're taking, including those available over-the-counter. Expect your lab results to take at least a few hours but possibly a few days to be ready.
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