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Gamma-glutamyl transferase, or GGT, is a type of enzyme that can be found in your blood. High levels of the enzyme can be a sign of diseases that cause damage to the bile duct, such as gallstones , or to the liver. High GGT can also be a sign of liver damage due to excessive alcohol consumption. GGT rates are typically noticed through routine medical bloodwork. Consult your doctor if you’re concerned that you may have high GGT levels. You can lower your GGT levels through dietary changes, including increasing your consumption of fruits and veggies, and cutting back on red meat.
Steps
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Eat more eggs and poultry. These contain an antioxidant called glutathione which reduces high levels of GGT in your bloodstream. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source 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.
- If you have cardiovascular disease, high cholesterol, heart disease, or type 2 diabetes , limit your egg consumption to about 3–4 whole eggs per week. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Decrease the amount of red meats that you eat. Unlike white meat and eggs, red meats like beef and pork do not contain glutathione. In fact, increased consumption of red meat, like beef and steak, is strongly associated with elevated GGT levels. [3] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- So, skip the steak for dinner, and opt to have a roast chicken or fish filet instead.
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Eat 10 to 11 servings of vegetables each week. Eating veggies that are high in fiber, vitamin C and antioxidants can help to lower your GGT levels. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Aim to eat at least 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, tomatoes, potatoes , broccoli, peppers, and cabbage.
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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, berries, and pumpkins. [5] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Try to eat at least 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. Drink natural fruit juices that have a high juice percentage and are not just sugary, flavored water.
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Perform 30 minutes of light-to-moderate exercise per day. Regular exercise, like aerobics and moderate strength training, improves biomarker levels including GGT. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source However, it's best to stick to light-to-moderate exercise, as heavy exercise can stress your body and temporarily increase your GGT levels. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Talk to your doctor before beginning an exercise program. Here are some great options to get your exercise: [8] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Go for a walk.
- Jog around your neighborhood.
- Do low-impact aerobics.
- Take a dance class.
- Follow a workout video.
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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. [9] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Talk to your doctor before you take any supplements, including vitamins.
- Follow the dosage instructions on the label.
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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. [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- 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.
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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 effects of elevated levels of GGT, even if you're experiencing health conditions as a result of it. [11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Ask your doctor before taking any herbal supplements or natural or holistic remedies for your elevated GGT levels.
- Always take your supplements as directed on the label.
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Add fish oil supplements to your diet. Choose a high-dose fish oil supplement and take 3–4 grams (0.11–0.14 oz) per day for at least 3 months. [12] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Fish oil may lower GGT levels related to non-alcoholic fatty liver disease. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Talk to your doctor before adding this supplement to your diet, and follow the directions on the bottle.
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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. [14] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Talk to your doctor before adding glutathione to your regimen, and always follow the directions on the label.
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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 help keep your GGT levels in check. [15] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Here are environmental toxins you should avoid, especially if you already have high GGT levels:
- Lead
- Cadmium
- Excess carbon dioxide
- Pesticides, especially those containing organochlorine
- Air pollution
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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 break down the alcohol. So, to lower your GGT, work on drinking less alcohol. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- 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. [17] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Increase your daily coffee consumption. Coffee , in general, protects the liver from substances that would otherwise harm it, including GGT. Have 2 cups in the morning and another cup 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. [18] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Excessive coffee consumption can carry health risks. Adults should avoid drinking more than about 3–4 mugs of coffee each day. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Ask your doctor for a GGT test if you drink excessively. Excessive or heavy drinking is defined, on average, as 5 or more drinks per day or 15 or more drinks per week for men, or 4 or more drinks per day or 8 or more drinks per week for women. [20] X Research source If your drinking habits fall in this range, 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. [21] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- 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.
- While any amount of alcohol can raise your GGT, those who have only 2–3 drinks per day or who only drink heavily on occasion have significantly lower GGT than those who heavily drink regularly. [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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List of Foods and Meal Plan to Help Lower GGT Levels
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Tips
- GGT testing is rarely performed on its own since having high GGT can be caused by numerous medical (or alcohol-related) conditions. Most doctors will perform a GGT test in conjunction with other tests that also monitor blood-enzyme levels. [23] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- If you’re attempting to get health insurance, you may be required to submit to routine bloodwork. If the lab reports show high levels of GGT in your blood, some insurance companies may decline to insure you, since they’ll interpret your high GGT as a health liability.Thanks
- If your liver function test comes back abnormal, your doctor will conduct other tests to determine what is causing the irregular result. This test alone won't provide a diagnosis.Thanks
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620378/
- ↑ https://health.clevelandclinic.org/can-you-eat-eggs-every-day/
- ↑ https://pubmed.ncbi.nlm.nih.gov/22426755/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411237/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411237/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5653181/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10071916/
- ↑ https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2265283/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8724782/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620378/
- ↑ https://www.heart.org/en/news/2022/06/01/consuming-about-3-grams-of-omega-3-fatty-acids-a-day-may-lower-blood-pressure
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4489029/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620378/
- ↑ https://my.clevelandclinic.org/health/diagnostics/22055-gamma-glutamyl-transferase-ggt-test
- ↑ https://www.health.harvard.edu/staying-healthy/11-ways-to-curb-your-drinking
- ↑ https://pubmed.ncbi.nlm.nih.gov/9698132/
- ↑ https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it
- ↑ https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking
- ↑ https://my.clevelandclinic.org/health/diagnostics/22055-gamma-glutamyl-transferase-ggt-test
- ↑ https://my.clevelandclinic.org/health/diagnostics/22055-gamma-glutamyl-transferase-ggt-test
- ↑ https://my.clevelandclinic.org/health/diagnostics/22055-gamma-glutamyl-transferase-ggt-test
About This Article
Article Summary
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To lower your GGT levels, eat more eggs and poultry, which have an antioxidant that breaks down GGT, and reduce your intake of red meat. Additionally, aim to eat 10 to 11 servings of vegetables and 5 to 6 servings of fruit each week, as they both contain fiber and Vitamin C. Also, do at least 30 minutes of light to moderate exercise daily, and avoid drinking more than 1 or 2 alcoholic drinks per day. For more advice from our Medical reviewer, like what supplements to take and how to talk to your doctor about your GGT levels, read on!
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