The 10 Best Foods For A Healthy Liver

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Patricia Shelton

Evidence Based. References sourced from PubMed.

Last Updated: November 10, 2024

The liver is the largest organ of the body (besides the skin), weighing around 3 pounds (1.5 kg). The liver is in the upper right-hand side of the abdomen, and has more than 500 functions, some of which include:

Processing the blood from the digestive system, which contains newly absorbed nutrients along with potential toxins
Blood sugar control
Immune function - helping to fight infections
Removing harmful substances and toxins from the body
Manufacturing bile (for fat digestion)
Storage of vitamins, minerals and other essential substances
Storing glycogen (an important energy source)
Making and regulating the levels of certain hormones
Making enzymes
Regulating blood clotting

According to the U.S. Liver Foundation, 4.5 million Americans live with chronic liver disease, and over 30,000 die each year from liver disease (1).

Non-alcoholic fatty liver disease (NAFLD) is a growing problem worldwide, affecting 20-30% of adults (2). NAFLD refers to the accumulation of fat in the liver and has been described as the hepatic (relating to the liver) manifestation of metabolic syndrome. Metabolic syndrome is the collection of health factors (high blood pressure, high cholesterol, overweight etc.) resulting from the typical unhealthy Western diet and sedentary lifestyle. In other words, NAFLD is the result of our modern unhealthy lifestyles.

Even in the absence of the above conditions, if your liver is not functioning optimally, it can result in a host of problems due to its diverse functions; including low energy, hormone imbalances, and compromised immunity. Supporting liver function is therefore integral to our health and well-being.

A high-fiber whole-food diet is recommended for liver health. A diet rich in plant foods provides plenty of fiber, antioxidants, protective phytochemicals, vitamins, and minerals. Evidence suggests that the Mediterranean diet particularly benefits liver health (3,4). The Mediterranean diet consists of fruits, vegetables, whole grains, pulses, nuts, olive oil, fish, and small amounts of high-quality dairy and meat.

A healthy liver is important for detoxifying harmful substances, processing nutrients and fat, and regulating blood sugar levels. How can you help to support the healthy functioning of your liver? Check out these 10 healthy foods that are perfect for the job.

Table of Contents

Introduction
Foods for a Healthy Liver
Tips for a Healthy Liver
References

Foods for a Healthy Liver

1. Sunflower seeds + Add

A handful of sunflower seeds provides half the recommended daily allowance of vitamin E, which has been linked with a reduced risk of liver cancer. The Shanghai Women's Health Study found that the more vitamin E people consumed in their diet (from either foods or supplements), the lower their risk of liver cancer was (5). Other studies have found that vitamin E supplements may benefit people with fatty liver disease (6,7). Good food sources of vitamin E also include almonds, hazelnuts, dark green leafy vegetables, broccoli, avocados and olive oil.
Nutrition Facts for Dry Roasted Sunflower Seeds.
2. Oats + Add

Oats and other whole grains may benefit liver health in several ways. One study gave 10g of fermentable fiber to people with liver cirrhosis for 30 days and observed improvements in liver function (8). These effects were mediated via improvements to the balance of gut bacteria. The specific types of fiber used in the study included beta-glucans and resistant starch, both found in oats, plus inulin (found in artichokes, asparagus, banana, leeks, garlic) and pectin (found in apples, oranges, green beans, carrots). Oats and other whole grains also provide B vitamins and other nutrients needed for healthy liver function.
Nutrition Facts for Cooked Oatmeal.
3. Fermented Foods (Sauerkraut, Kimchi) + Add

Sauerkraut and other fermented foods are a natural source of probiotics (beneficial bacteria), which research shows can have benefits for liver health (9,10). In one study, a probiotic preparation called VSL#3, containing 8 different strains of beneficial bacteria, alleviated the impaired mental and neurological function that is a common symptom in chronic liver disease (11). The probiotic had comparable effects to the standard medication (lactulose) used to treat this condition. Other good sources of probiotics are kefir, kombucha, kimchi, live yogurt, and some artisan cheeses.
Nutrition Facts for Kimchi.
4. Turmeric + Add

A compound in turmeric known as curcumin has potent antioxidant and anti-inflammatory actions and has been shown to have benefits for the health of the liver (12,13,14,15). Several studies have shown the benefits of curcumin supplements for people with non-alcoholic fatty liver disease (16,17,18). These studies have found that turmeric reduces blood levels of liver enzymes (high liver enzymes are an indication of damage to liver cells) and the amount of fat in the liver, after just 8 weeks (18). There may also be protective effects of curcumin against liver cancer (19).
Nutrition Facts for Ground Turmeric.
5. Coffee + Add

Evidence has been accumulating over recent years for many health benefits of coffee, including for liver health. Drinking coffee has been associated with various potential benefits including reducing fat accumulation in the liver, lowering liver enzymes, reducing the risk of liver disease (20), decreasing inflammation in the liver, and preventing cirrhosis (21). Three cups of coffee per day is likely to have beneficial effects for people at risk of liver disease, according to the research. (21) These effects are believed to be due to a host of protective plant chemicals found in coffee such as polyphenols, chlorogenic acids, and caffeine. (22) Tea may also have similar protective effects. (23)
Nutrition Facts for Coffee.
6. Walnuts + Add

Walnuts, and nut consumption in general, are linked with a reduced risk of NAFLD (24), especially in men (25,26). One study specified that 15-30g of nuts and seeds per day was the amount linked with protective effects (27). Nuts are an excellent source of healthy fats, vitamin E, fiber, and polyphenols (plant substances with antioxidant and other beneficial properties). Walnuts, in particular, have higher levels of healthy omega-3 and omega-6 polyunsaturated fats and antioxidants compared with other nuts (28). A study from the Storr Liver Unit found that consumption of nuts in general, and especially walnuts, improved liver function tests in people with NAFLD (28).
Nutrition Facts for Walnuts.
7. Spinach + Add

Spinach is rich in many nutrients including vitamins A, C and K, iron, magnesium, manganese, polyphenols. It is known to have beneficial health effects, including antioxidant and anti-inflammatory actions and protecting against various health issues such as obesity and high cholesterol (29). One study found that the more spinach people eat (either raw or cooked) the lower their risk of NAFLD (30). Other dark green leafy vegetables, such as kale, rocket (arugula), and watercress should have similar benefits for liver health.
Nutrition Facts for Cooked Spinach (Boiled, Drained).
8. Oily Fish + Add

Oily Fish such as salmon, mackerel, sardines, and herring are a rich source of omega-3 polyunsaturated fats, which have been linked with many health benefits. Research suggests benefits for liver health, including reducing the amount of fat in the liver and reducing levels of liver enzymes, which are a marker of liver damage (31). They may also offer benefits for people with NAFLD (32,33). Omega-3's are known to have anti-inflammatory properties, which is likely to be one mechanism involved in their effects. More research is needed to prove this link, but eating the recommended 2 servings of oily fish per week is beneficial for general health and possibly liver health as well.
Nutrition Facts for Cooked Atlantic Salmon (Farmed).
9. Olive Oil + Add

Several studies show the benefits of olive oil consumption for liver health (34,35,36). The Mediterranean diet, which is especially rich in olive oil, has also been linked with benefits (37). In one study, 93 Asian men with NAFLD were asked to use olive oil for cooking for 6 months and there were significant improvements in fatty liver, liver span, and various other health markers, including insulin resistance and cholesterol (35). Another study found a 29% reduction in liver fat content in patients with type II diabetes, after just 8 weeks of consuming olive oil (36).
Nutrition Facts for Olive Oil.
10. Garlic + Add

Frequent consumption of raw garlic has been linked with a reduced risk of developing NAFLD in Chinese men (38). One study gave garlic powder supplements to 90 people with NAFLD for 12 weeks and observed significant reductions in the amount of fat in the liver and in levels of liver enzymes, which are a marker of liver damage (39). Another study found that garlic powder supplements helped people with NAFLD lose body weight and body fat, both of which can help alleviate the condition (40). Finally, garlic extracts have shown promising effects against liver cancer cells in a laboratory study, reducing their rate of growth by 300 per cent (41).
Nutrition Facts for Raw Garlic (Fresh).

Next ➞

Tips for a Healthy Liver

Limit alcohol. Alcohol is a toxin that has to be processed by the liver, and this activity causes damage to liver cells(42). If you have a liver condition or are at risk of developing one, avoid alcohol completely.

Maintain a healthy weight - being overweight increases your risk of non-alcoholic fatty liver disease; up to 85% of obese people are believed to have the condition (43).

The typical high-fat, high-sugar, Western diet has been shown to be harmful to the liver and should be avoided (42). Instead, follow traditional dietary patterns such as the Mediterranean diet or a whole-food plant-based diet consisting of 80-100% plant foods.

Limit processed foods, which often contain chemical additives, salt, and refined sugars. All of these additives can contribute to poor liver health.

Avoid high-fructose corn syrup found in many processed foods and soft drinks - high consumption is linked with an increased risk of developing fatty liver disease (42,44).

Data Sources and References

Liver Disease by the Numbers - American Liver Foundation
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Baratta F, Pastori D, Del Ben M. Effect of green-Mediterranean diet on intrahepatic fat: the DIRECT PLUS randomised controlled trial Hepatobiliary Surg Nutr. 2021 Oct;10(5):699-701. doi: 10.21037/hbsn-21-280. 34760978
Abenavoli L, Di Renzo L, Boccuto L, Alwardat N, Gratteri S, De Lorenzo A. Alimentary regimen in non-alcoholic fatty liver disease: Mediterranean diet Expert Rev Gastroenterol Hepatol. 2018 Sep;12(9):873-881. doi: 10.1080/17474124.2018.1503947. Epub 2018 Aug 1. 30033779
Zhao LG, Shu XO, Li HL, Zhang W, Gao J, Sun JW, Zheng W, Xiang YB. Vitamin intake and liver cancer risk: a report from two cohort studies in China J Epidemiol. 2017 Mar;27(3):89-97. doi: 10.1016/j.je.2016.10.002. Epub 2016 Dec 26. 28142039
Askari F, Rashidkhani B, Hekmatdoost A. Tocotrienols for normalisation of hepatic echogenic response in nonalcoholic fatty liver: a randomised placebo-controlled clinical trial Nutr Res. 2014 Feb;34(2):143-8. doi: 10.1016/j.nutres.2013.11.005. Epub 2013 Dec 6. 24461315
Dufour JF. Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis Hepatology. 2010 Aug;52(2):789-92. doi: 10.1002/hep.23817. 20683969
Solga SF, Diehl AM. Synbiotic modulation of gut flora: effect on minimal hepatic encephalopathy in patients with cirrhosis Hepatology. 2004 May;39(5):1197-200. doi: 10.1002/hep.20220. 15122746
Cesaro C, Tiso A, Del Prete A, Cariello R, Tuccillo C, Cotticelli G, Del Vecchio Blanco C, Loguercio C. Probiotics and liver disease Dig Liver Dis. 2011 Jun;43(6):431-8. doi: 10.1016/j.dld.2010.10.015. Epub 2010 Dec 16. 21163715
Arab JP, Martin-Mateos RM, Shah VH. Gut microbiota and probiotics in chronic liver diseases Hepatol Int. 2018 Feb;12(Suppl 1):24-33. doi: 10.1007/s12072-017-9798-x. Epub 2017 May 26. 28550391
Mittal VV, Sharma BC, Sharma P, Sarin SK. Effect of probiotic VSL#3 in the treatment of minimal hepatic encephalopathy: A non-inferiority randomized controlled trial Eur J Gastroenterol Hepatol. 2011 Aug;23(8):725-32. doi: 10.1097/MEG.0b013e32834696f5. 21646910
Gao S, Duan X, Wang X, Dong D, Liu D, Li X, Sun G, Li B. Curcumin in Liver Diseases: A Systematic Review of the Cellular Mechanisms of Oxidative Stress and Clinical Perspective Food Chem Toxicol. 2013 Sep;59:739-47. doi: 10.1016/j.fct.2013.07.032. Epub 2013 Jul 18. 23871787
Blaauw R, Labadarios D. Food and Nutrition in the Pathogenesis of Liver Damage SADJ. 2000 Jun;55(6):327-8. 12608273
Rivera-Espinoza Y, Muriel P. Curcumin and liver disease Liver Int. 2009 Nov;29(10):1457-66. doi: 10.1111/j.1478-3231.2009.02086.x. 19811613
Mirhafez SR, Farimani AR, Dehhabe M, Bidkhori M, Hariri M, Ghouchani BF, Abdollahi F. Effects of phytosomal curcumin on anthropometric parameters, insulin resistance, cortisolemia and non-alcoholic fatty liver disease indices: a double-blind, placebo-controlled clinical trial J Gastrointestin Liver Dis. 2019 Jun 1;28:183-189. doi: 10.15403/jgld-179. 31204416
Yang K, Chen J, Zhang T, Yuan X, Ge A, Wang S, Xu H, Zeng L, Ge J. Efficacy of curcumin/turmeric on liver enzymes in patients with non-alcoholic fatty liver disease: A systematic review of randomized controlled trials Front Immunol. 2022 Sep 9;13:949746. doi: 10.3389/fimmu.2022.949746. eCollection 2022. 36159792
Yang K, Chen J, Zhang T, Yuan X, Ge A, Wang S, Xu H, Zeng L, Ge J. The effects of curcumin supplementation on liver function, metabolic profile and body composition in patients with non-alcoholic fatty liver disease: A systematic review and meta-analysis of randomized controlled trials Front Immunol. 2022 Sep 9;13:949746. doi: 10.3389/fimmu.2022.949746. eCollection 2022. 36159792
Panahi Y, Kianpour P, Mohtashami R, Jafari R, Simental-Mendía LE, Sahebkar A. Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial Drug Res (Stuttg). 2017 Apr;67(4):244-251. doi: 10.1055/s-0043-100019. Epub 2017 Feb 3. 28158893
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Chen BB, Han Y, Pan X, Yan J, Liu W, Li Y, Lin X, Xu S, Peng XE. Association between nut consumption and non-alcoholic fatty liver disease in adults BMJ Open. 2019 Sep 4;9(9):e028961. doi: 10.1136/bmjopen-2019-028961. 31488477
Zhang S, Fu J, Zhang Q, Liu L, Meng G, Yao Z, Wu H, Bao X, Gu Y, Lu M, Sun S, Wang X, Zhou M, Jia Q, Song K, Xiang H, Wu Y, Niu K. Association between nut intake and non-alcoholic fatty liver disease risk: a retrospective case-control study in a sample of Chinese Han adults Liver Int. 2019 Sep;39(9):1732-1741. doi: 10.1111/liv.14164. Epub 2019 Jun 26. 31162803
Zhang S, Fu J, Zhang Q, Liu L, Meng G, Yao Z, Wu H, Bao X, Gu Y, Lu M, Sun S, Wang X, Zhou M, Jia Q, Song K, Xiang H, Wu Y, Niu K. Nut consumption and the prevalence and severity of non-alcoholic fatty liver disease Liver Int. 2019 Sep;39(9):1732-1741. doi: 10.1111/liv.14164. Epub 2019 Jun 26. 31162803
Tan SY, Georgousopoulou EN, Cardoso BR, Daly RM, George ES. Intake of Nuts and Seeds Is Associated with a Lower Prevalence of Nonalcoholic Fatty Liver Disease in US Adults: Findings from 2005-2018 NHANES BMC Geriatr. 2021 May 17;21(1):313. doi: 10.1186/s12877-021-02239-1. 34001034
Fan JG, Cao HX. Oily fish, coffee and walnuts: Dietary treatment for nonalcoholic fatty liver disease J Gastroenterol Hepatol. 2013 Dec;28 Suppl 4:81-7. doi: 10.1111/jgh.12244. 24251710
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Abenavoli L, Di Renzo L, Boccuto L, Alwardat N, Gratteri S, De Lorenzo A. Alimentary regimen in non-alcoholic fatty liver disease: Mediterranean diet Expert Rev Gastroenterol Hepatol. 2018 Sep;12(9):873-881. doi: 10.1080/17474124.2018.1503947. Epub 2018 Aug 1. 30033779
Xia Y, Lu Z, Lu M, Liu M, Liu L, Meng G, Yu B, Wu H, Bao X, Gu Y, Shi H, Wang H, Sun S, Wang X, Zhou M, Jia Q, Xiang H, Sun Z, Niu K. Association between dietary raw garlic intake and newly diagnosed nonalcoholic fatty liver disease: a population-based study Nutrition. 2019 Apr;60:252-260. doi: 10.1016/j.nut.2018.09.033. Epub 2018 Oct 18. 30682547
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Li Y, Chen D. Omega-3 supplementation and non-alcoholic fatty liver disease: a systematic review and meta-analysis J Hepatol. 2012 Aug;57(2):468-9; author reply 469-70. doi: 10.1016/j.jhep.2012.01.028. Epub 2012 Mar 17. 22433603
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The 10 Best Foods For A Healthy Liver

Foods for a Healthy Liver

Tips for a Healthy Liver

Related

Data Sources and References