Dry fruits are usually considered a good source of energy. But what if you are someone who is suffering from liver problems? Then, it becomes very important for you to choose the right type of dry fruits for liver.
If you have been diagnosed with liver disease, then it is important for you to be careful about what you eat and drink. This is because some types of food can make your condition worse while others will help in improving your health.
Dry fruits are one such food that can help in healing your liver. There are many different types of dry fruits available in the market today. They come in different shapes, sizes and colors but all of them have one thing in common; they are full of nutrients that help to keep your liver healthy.
Liver is an important organ of the body and also one of the largest. It performs many vital functions to keep our body healthy. It is responsible for metabolism, digestion, and detoxification. Hence, it requires a lot of nutrients to function properly.
Dry fruits are considered as a rich source of antioxidants and essential nutrients that are essential for liver health.
Dry fruits for liver
Liver is an important organ of the body. It has a lot of functions, such as keeping your blood healthy and helping you digest food. It also helps your body get rid of harmful substances (like alcohol).
But if you don’t take care of your liver, it can become damaged. This can lead to serious health problems.
Here are some ways to keep your liver healthy:
- Eat foods that are good for your liver
- Don’t drink too much alcohol or do drugs
- Exercise regularly
Almonds. Nuts in general and almonds, in particular, are rich in Vitamin E and unsaturated fats. These help the liver in eliminating bad cholesterol from the body and lowering the blood pressure, besides protecting against fatty liver disease.
14 Best And Worst Foods For Your Liver
Best And Worst Foods For Liver
The liver performs many essential tasks such as secreting bile juice to help in digestion, breaking down toxins resulting from alcohol, medications and metabolism. A healthy liver is essential for our overall well-being. Let us have a look at what to take and what to avoid to keep our liver in optimal health:
Green Leafy Vegetables
Cabbage, Brussels sprouts, Spinach, Dandelion and a host of other greens contain sulphur, which helps the liver in detoxifying the body. A
component known as Taraxacin which is found in dandelions is helped in stimulating bile juice secretion, which boosts digestion.
Coffee
Coffee-lovers have a reason to cheer! Studies have shown that drinking coffee in moderation can protect the liver by preventing the build-up of fat and collagen and reduce the risk of liver cancer.
Grapes
Red and purple grapes contain many beneficial plant compounds, a notable example being resveratrol which boosts the level of antioxidants and lowers inflammation.
Almonds
Nuts in general and almonds, in particular, are rich in Vitamin E and unsaturated fats. These help the liver in eliminating bad cholesterol from the body and lowering the blood pressure, besides protecting against fatty liver disease.
Eggs
These are some of the healthiest foods found in nature. Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the detoxification process and improve the metabolism rate.
Berries
Strawberries, blueberries, cranberries, raspberries, you name it; any kind of berry is a superfood. Berries contain phytochemicals which help your liver from the free radicals. Anthocyanin and polyphenols have been shown to reduce the risk of liver cancer.
Green Tea
It is full of antioxidant compounds called Catechins, which when taken in moderation, assist liver function and protect the liver from the damaging effects of toxins such as alcohol. Regular consumption of green tea blocks the amount of fat stored in the liver thereby reducing the risk of fatty liver disease.
The worst foods for the liver are as follows:
Alcohol
This ranks first in the list of foods harmful for the liver. When the liver breaks down alcohol, the resulting chemical reaction can damage its cells leading to inflammation and scarring. Chronic alcoholism blocks proper absorption of nutrients, forcing the liver to become toxic.
Fatty Foods
Burgers, French fries, pizzas etc. are high in saturated fats which can lead to inflammation over time, cause cirrhosis and make it harder for the liver to do its job. They also elevate bad cholesterol and reduce the levels of good cholesterol.
Sugary foods
The liver converts sugar into fat. Excessive fat storage in the liver can cause fatty liver disease.
Soda and Whitebread
This is a deadly combination of refined carbohydrates and sugar overdose that isn’t doing your liver any favours. These also increase the risk of fatty liver disease.
Salty items
Canned soups and packaged foods are loaded with sodium and lead to retention of excess fluid in the liver and inhibit its functioning.
Red Meat
This may be rich in protein, but it is also taxing on the liver as it cannot break down this protein easily. The excess protein build-up becomes toxic and adversely affects the liver and the brain.
Excess fruits
This may be hard to believe, but consuming large amounts of fructose-rich fruits like raisins, dry fruits can result in inflammation and fatty liver. This is because the sugar present in fruits, known as fructose, can cause abnormal amounts of fat in the blood when consumed in large amounts.
Your liver does a lot for you, like filtering your blood and breaking down food. By monitoring your diet, you can return the favour and live life with a healthy, properly-functioning liver.
NUTRITION
11 Foods That Are Good for Your Liver
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The liver is a powerhouse of an organ.
It performs a variety of essential tasks, ranging from producing proteins, cholesterol, and bile to storing vitamins, minerals, and even carbohydrates.
It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health.
This article lists the 11 best foods to eat to keep your liver healthy.
- Coffee
Coffee is one of the best beverages you can drink to promote liver health.
Studies have shown that drinking coffee protects the liver from disease, even among those who already have problems with this organ.
For example, studies have repeatedly shown that drinking coffee helps lower the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease (1Trusted Source, 2Trusted Source, 3Trusted Source).
Drinking coffee may also help reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation (1Trusted Source, 2Trusted Source, 3Trusted Source).
It’s even associated with a lower risk of death in people with chronic liver disease, with the greatest benefits seen in those who drink at least three cups per day (4Trusted Source).
These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease (2Trusted Source).
Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells (2Trusted Source).
While coffee has many health benefits, your liver, in particular, will thank you for that morning pick-me-up (5Trusted Source).
SUMMARY
Coffee increases antioxidant levels in the liver, all while decreasing inflammation. It also helps lower the risk of developing liver disease, cancer, and fatty liver.
- Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One Japanese study found that drinking 10 cups of green tea per day was associated with improved blood markers of liver health (6Trusted Source).
A smaller study including people with nonalcoholic fatty liver disease (NAFLD) found that drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also help reduce oxidative stress and fat deposits in the liver (7Trusted Source).
Furthermore, another review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more cups per day (8Trusted Source).
A number of mouse and rat studies have also demonstrated the beneficial effects of black and green tea extracts (9Trusted Source, 10Trusted Source).
For example, one study in mice found that black tea extract reversed many of the negative effects of a high fat diet on the liver, as well as improved blood markers of liver health (11Trusted Source).
Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement.
That’s because there have been several reports of liver damage resulting from the use of supplements containing green tea extract (12Trusted Source).
SUMMARY
Black and green tea may help improve enzyme and fat levels in the liver. However, exercise caution if you’re taking a green tea extract, as it may cause damage.
- Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
Several animal studies have found that both help protect the liver from injury (13Trusted Source, 14Trusted Source).
The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can help reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation (13Trusted Source, 1Trusted Source4Trusted Source).
Moreover, in mice that were fed a high fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary to burn fat, which can help prevent excess fat from accumulating (13Trusted Source).
Lastly, in rats, naringin has been shown to help improve the ability to metabolize alcohol and counteract some of alcohol’s negative effects (15Trusted Source).
Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals.
Nevertheless, the current evidence points to grapefruit being a good way to keep your liver healthy by helping prevent damage and inflammation.
SUMMARY
The antioxidants in grapefruit protect the liver by reducing inflammation and increasing its protective mechanisms. However, human studies, as well as those on grapefruit or grapefruit juice itself, are lacking.
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- Blueberries and cranberries
Blueberries and cranberries both contain anthocyanins, which are antioxidants that give berries their distinctive colors. They’ve also been linked to many health benefits.
Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy (16Trusted Source, 17Trusted Source).
Consuming these fruits for 21 days protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes (17Trusted Source).
Another study found that the types of antioxidants found commonly in blueberries slowed the development of lesions and fibrosis, which is the development of scar tissue, in the livers of rats (18Trusted Source).
What’s more, blueberry extract has been shown to inhibit the growth of human liver cancer cells in test-tube studies. However, more studies are needed to determine whether this effect can be replicated in humans (19Trusted Source).
Making these berries a regular part of your diet is a good way to help make sure your liver is supplied with the antioxidants it needs to stay healthy.
SUMMARY
Berries are high in antioxidants, which help protect the liver from damage. They may even help improve its immune and antioxidant responses. Still, human studies are needed to confirm these results.
- Grapes
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits.
Many animal studies have shown that grapes and grape juice can benefit the liver.
Studies have found that they can have various benefits, including lowering inflammation, preventing damage, and increasing antioxidant levels (20Trusted Source, 21Trusted Source).
A small study in humans with NAFLD showed that supplementing with grapeseed extract for 3 months helped improve liver function (22Trusted Source).
However, since grapeseed extract is a concentrated form, you might not experience the same effects from consuming whole grapes. More studies are needed before taking grapeseed extract to promote liver health can be recommended.
Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver-friendly food.
SUMMARY
Animal and some human studies show that grapes and grapeseed extract protect the liver from damage, increase antioxidant levels, and fight inflammation.
- Prickly pear
Prickly pear, known scientifically as Opuntia ficus-indica, is a popular type of edible cactus. Its fruit and juice are most commonly consumed.
It has long been used in traditional medicine as a treatment for the following:
ulcers
wounds
fatigue
liver disease
A 2004 study in 55 people found that the extract of this plant helped reduce symptoms of a hangover.
Participants experienced less nausea, dry mouth, and lack of appetite. They were also half as likely to experience a severe hangover if they consumed the extract before drinking alcohol, which is detoxified by the liver (23Trusted Source).
The study concluded these effects were due to a reduction in inflammation, which often occurs after drinking alcohol.
Another study in mice found that consuming prickly pear extract helped normalize enzyme and cholesterol levels when consumed at the same time as a pesticide known to be harmful to the liver. Subsequent studies observed similar results (24Trusted Source).
A more recent study in rats sought to determine the effectiveness of prickly pear juice, rather than its extract, at combating the negative effects of alcohol.
This study found that the juice helped decrease the amount of oxidative damage and injury to the liver after alcohol consumption and keep antioxidant and inflammation levels stable (25Trusted Source).
More human studies are needed, especially using prickly pear fruit and juice, rather than extract. Nonetheless, the studies thus far have demonstrated that prickly pear has positive effects on the liver.
SUMMARY
Prickly pear fruit and juice may help with hangover symptoms by reducing inflammation. They may also help protect the liver from damage caused by alcohol consumption.
- Beetroot juice
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation (26Trusted Source).
It’s reasonable to assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice. You can juice beets yourself or buy beetroot juice from the store or online.
Several rat studies have shown that beetroot juice helps reduce oxidative damage and inflammation in the liver, as well as increase natural detoxification enzymes (26Trusted Source, 27, 28Trusted Source, 29Trusted Source).
While animal studies look promising, similar studies have not been conducted in humans.
Other beneficial health effects of beetroot juice have been observed in animal studies and replicated in human studies. However, more studies are needed to confirm the benefits of beetroot juice on liver health in humans.
SUMMARY
Beetroot juice helps protect the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes. However, human studies are needed.
- Cruciferous vegetables
Cruciferous vegetables like Brussels sprouts, broccoli, and mustard greens are known for their high fiber content and distinctive taste. They’re also high in beneficial plant compounds.
Animal studies have shown Brussels sprouts and broccoli sprout extract help increase levels of detoxification enzymes and protect the liver from damage (30Trusted Source, 31Trusted Source).
A study in human liver cells found that this effect remained even when Brussels sprouts were cooked (30Trusted Source, 31Trusted Source).
A 2016 study found that mice fed broccoli developed fewer tumors or fatty liver disease than their counterparts in the control group (32Trusted Source).
Human studies are limited. But so far, cruciferous vegetables look promising as a beneficial food for liver health.
Try lightly roasting them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.
SUMMARY
Cruciferous vegetables like broccoli and Brussels sprouts may help increase the liver’s natural detoxification enzymes, protect it from damage, and improve blood levels of liver enzymes.
- Nuts
Nuts are high in fats, nutrients like the antioxidant vitamin E, and beneficial plant compounds.
This composition is responsible for several health benefits, especially for heart health, but also potentially for the liver (33Trusted Source).
A 2019 study found a diet higher in nuts to be associated with a decreased risk of nonalcoholic fatty liver disease (33Trusted Source).
What’s more, a second observational study found that men who ate larger amounts of nuts and seeds had a lower risk of developing NAFLD than men who ate smaller amounts of nuts and seeds (34Trusted Source).
While more high quality studies are needed, preliminary data points to nuts being an important food group for liver health.
SUMMARY
Nut intake has been associated with improved liver enzyme levels in people with NAFLD. Conversely, low nut intake has been associated with a higher risk of developing the disease.
- Fatty fish
Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease.
A 2016 analysis found that omega-3 fatty acids helped lower liver fat and triglycerides in those with nonalcoholic fatty liver disease or nonalcoholic steatohepatitis (35Trusted Source).
While consuming omega-3-rich fatty fish appears to be beneficial for your liver, adding more omega-3 fats to your diet is not the only thing to consider.
The ratio of omega-3 fats to omega-6 fats is also important.
Most Americans exceed the intake recommendations for omega-6 fats, which are found in many plant oils. An omega-6 to omega-3 ratio that’s too high can promote the development of liver disease (36Trusted Source).
Therefore, it’s a good idea to reduce your intake of omega-6 fats, too.
SUMMARY
Eating omega-3-rich fatty fish has many benefits for the liver. However, it’s just as important to keep your omega-6 to omega-3 ratio in check.
- Olive oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health.
However, it also has positive effects on the liver (37Trusted Source).
One small study including 11 people with NAFLD found that consuming 1 teaspoon (6.5 mL) of olive oil per day improved liver enzyme and fat levels.
It also raised levels of a protein associated with positive metabolic effects (38Trusted Source).
The participants also had less fat accumulation and better blood flow in the liver.
Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes (39Trusted Source, 40Trusted Source).
Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.
SUMMARY
Studies show that olive oil consumption helps decrease the levels of fat in the liver, increase blood flow, and improve liver enzyme levels.
The bottom line
Your liver is an important organ with many essential functions, and it’s recommended that you do what you can to protect it.
The foods listed above have demonstrated beneficial effects on the liver. These benefits include the following:
a lowered risk of liver disease and cancer
higher antioxidant and detoxification enzyme levels
protection against harmful toxins
Incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best.
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Last medically reviewed on September 29, 2021
How we vetted this article:
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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Sep 29, 2021
The article was updated with a correction to address reader feedback and ensure accuracy.
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what foods are good for liver repair
his article lists the 11 best foods to eat to keep your liver healthy.
- Coffee. Coffee is one of the best beverages you can drink to promote liver health. …
- Tea. …
- Grapefruit. …
- Blueberries and cranberries. …
- Grapes. …
- Prickly pear. …
- Beetroot juice. …
- Cruciferous vegetables.
10 Foods to Include in a Healthy Liver Diet
Foods to avoid
Diet plan
Extra steps
Takeaway
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Non-alcoholic fatty liver disease (NAFLD) is one of the most common causesTrusted Source of liver disease in the United States. It’s a condition in which excess fat is stored in the liver, and can lead to cirrhosis and liver failure if left untreated. NAFLD is more common Trusted Sourcein people who are living with certain conditions like obesity and type 2 diabetes — and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol use.
In a healthy body, the liver removes toxins and produces bile, a protein that breaks down fat into fatty acids so that they can be digested. Fatty liver disease damages the liver and prevents it from working as well as it should, but lifestyle changes can prevent it from getting worse.
The first line of treatment for NAFLD is weight loss, through a combination of calorie reduction, exercise, and healthy eating.
In general, the diet for fatty liver disease includes:
fruits and vegetables
high-fiber plants like legumes and whole grains
significantly reducing intake of certain foods and beverages including those high in added sugar, salt, refined carbohydrates, and saturated fat
no alcohol
The amount of weight that you should lose to treat NAFLD will depend on the amount of excess body fat that you have. Your healthcare team can help you decide on an appropriate weight loss goal based on your overall health. A nutrient-dense, whole-food-based diet rich in fiber, protein, and unsaturated fats is generally recommendedTrusted Source for those with NAFLD.
Here are a few foods to include in your healthy liver diet:
- Coffee to help lower abnormal liver enzymes
Your daily cup of coffee could help protect your liver against NAFLD.
A 2021 reviewTrusted Source found that regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.
Caffeine also appears to lower the number of abnormal liver enzymesTrusted Source in people at risk for liver diseases.
- Greens to prevent fat buildup
Compounds found in spinach and other leafy greens may help fight fatty liver disease.
A 2021 studyTrusted Source found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols found in the leafy green. Interestingly enough, the study focused on raw spinach, as cooked spinach did not have the same strong results. This could be because cooking spinach (and other leafy greens) may result in lowered polyphenolic content and antioxidant activity.
- Beans and soy to reduce the risk of NAFLD
Both beans and soy have shown promise when it comes to reducing the risk of NAFLD.
A scientific overviewTrusted Source of diet and liver disease points out that legumes such as lentils, chickpeas, soybeans, and peas are not only nutritionally dense foods, but also contain resistant starches that help improve gut health. Consumption of legumes may even help lower blood glucose and triglycerides in individuals living with obesity. In addition, a 2019 study found diets rich in legumes specifically helped lower the likelihood of NFALD.
A few studiesTrusted Source have also found that eating soy (whether replacing a serving of meat or fish, or via consumption of miso soup, which contains fermented soy) may help protect the liver, most likely because soy contains a high content of the protein β-conglycinin — noted for its ability to help lower triglyceride levels and possibly protect against visceral fat buildup.
Additionally, tofu is a low-fat food that serves as a good source of protein, making it an ideal choice if you’re trying to limit your fat consumption.
- Fish to reduce inflammation and fat levels
Fatty fish such as salmon,sardines, tuna, and trout are high in omega-3 fatty acids. ResearchTrusted Source suggests that supplementing with omega-3s may benefit those with NAFLD by reducing liver fat, boosting protective HDL cholesterol, and lowering triglyceride levels. - Oatmeal for fiber
Whole-grain, fiber-rich foods like oatmeal are associatedTrusted Source with a reduced risk of NAFLD-related diseases.
Studies have shownTrusted Source that a nutritious diet rich in high fiber foods like oats is effective for those with NAFLD and may help reduce triglyceride levels.
- Nuts to help reduce inflammation
A diet rich in nuts is associated with reduced inflammation, insulin resistance, and oxidative stress, and a lower prevalence of NAFLD.
A large studyTrusted Source from China found that increased nut consumption was significantly associated with a lowered risk of NAFLD — and research Trusted Sourcehas found that people with fatty liver disease who eat walnuts have improved liver function tests.
- Turmeric to reduce markers of liver damage
High doses of curcumin — the active ingredient in turmeric — might reduce markers of liver damage in people with NAFLD.
StudiesTrusted Source focusing on turmeric supplementation show the bright orange root may decrease levels of serum alanine aminotransferase (ALT) and aspartate aminotransferase (AST) — two enzymes that are abnormally high in people with fatty liver disease.
- Sunflower seeds for antioxidants
Sunflower seeds are particularly high in vitamin E, an antioxidant often usedTrusted Source (via supplementation) in the treatment of NAFLD.
While most research around NAFLD and vitamin E focuses on supplements, a 100-gram serving of sunflower seeds has about 20 milligramsTrusted Source of vitamin E, more than 100 percent of the Daily Recommended Value.Trusted Source If you’re looking to increase your vitamin E consumption naturally, sunflower seeds are a good starting point.
- Increase unsaturated fat intake
Swapping out sources of saturated fat — like butter, fatty cuts of meat, sausages, and cured meats — for unsaturated fat sources — like avocados, olive oil, nut butter, and fatty fish — may be helpful for those with NAFLD.
This is why the Mediterranean diet is sometimes recommendedTrusted Source for individuals living with NAFLD, because of its focus on foods containing unsaturated fat, as well as its ability to help reduce total cholesterol.
- Garlic to improve overall health
This vegetable not only adds flavor to food, but small experimental studies also show that garlic powder supplementsTrusted Source may help reduce body weight and fat in people with fatty liver disease.
In a recent 2020 studyTrusted Source, patients with NAFLD that took 800 mg of garlic powder per day for 15 weeks saw reductions in liver fat and improved enzyme levels.
When it comes to whole food consumption, a 2019 studyTrusted Source found that frequent consumption of raw garlic was inversely associated with NAFLD in Chinese men (but not women).
6 types of foods to avoid if you have fatty liver disease
If you have fatty liver disease, your doctor may recommend avoiding certain foods — or at least eating them sparingly. These foods generally contribute to weight gain and can increase blood sugar.
Avoid when possible
Alcohol. Alcohol can be a major cause of fatty liver disease as well as other liver diseases.
Added sugar. Stay away from sugary foods such as candy, cookies, sodas, and fruit juices. High blood sugar increases the amount of fat buildup in the liver.
Fried foods. These are high in fat and calories.
Added salt. Consuming too much salt can increase the risk of NAFLD. It’s recommendedTrusted Source to limit sodium intake to less than 2,300 milligrams per day. People who have high blood pressure should limit salt intake to no more than 1,500 mg per day
White bread, rice, and pasta. White flour is typically highly processed, and items made from it can raise your blood sugar more than whole grains, due to a lack of fiber.
Red meat. Beef and deli meats are high in saturated fat.
What does a diet plan for fatty liver disease look like?
If you’ve been diagnosed with fatty liver disease, your doctor may recommend working with a dietitian to come up with a meal plan. Here’s what a typical daily menu might look like.
Meal Menu
breakfast • 8 oz. hot oatmeal mixed with 2 tsp. almond butter, 1 tbsp. chia seeds, and 1 cup mixed berries
• 1 cup black coffee or green tea
lunch • spinach salad with balsamic vinegar and olive oil dressing
• 3 oz. grilled chicken
• 1 small baked potato
• 1 cup cooked broccoli, carrots, or other vegetable
snack • 1 tbsp. peanut butter on sliced apples or 2 tbsp. hummus with raw veggies
dinner • small mixed-bean salad
• 3 oz. grilled salmon
• 1 cup cooked broccoli
• 1 cup cooked quinoa
• 1 cup mixed berries
Additional ways to treat fatty liver disease
In addition to modifying your diet, here are a few other lifestyle changes you can make to improve your liver health:
Get active. Exercise, paired with diet, can help you lose weight and manage your liver disease. Aim to get at least 30 minutes of aerobic exercise on most days of the week.
Lower blood lipid levels. Watch your saturated fat and sugar intake to help keep your cholesterol and triglyceride levels under control. If diet and exercise aren’t enough to lower your cholesterol, ask your doctor about medication.
Control diabetes. Diabetes and fatty liver disease often occur together. Diet and exercise can help you manage both conditions. If your blood sugar is still high, your doctor can prescribe medication to lower it.
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Takeaway
If you have NAFLD or are at risk for developing this condition, certain lifestyle and dietary changes can help improve the health of your liver and reduce the risk of NAFLD.
Studies show that following a well-rounded, nutritious diet rich in fiber, protein, and healthy fats is the best way to improve liver health, lower disease risk, and promote healthy weight loss. If you have NAFLD, or are worried you may be at risk, work with a trusted healthcare professional to come up with a treatment plan that includes dietary changes as well as lifestyle modifications like increasing physical activity, improving sleep, and reducing stress.
NUTRITION
11 Foods That Are Good for Your Liver
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
The liver is a powerhouse of an organ.
It performs a variety of essential tasks, ranging from producing proteins, cholesterol, and bile to storing vitamins, minerals, and even carbohydrates.
It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health.
This article lists the 11 best foods to eat to keep your liver healthy.
- Coffee
Coffee is one of the best beverages you can drink to promote liver health.
Studies have shown that drinking coffee protects the liver from disease, even among those who already have problems with this organ.
For example, studies have repeatedly shown that drinking coffee helps lower the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease (1Trusted Source, 2Trusted Source, 3Trusted Source).
Drinking coffee may also help reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation (1Trusted Source, 2Trusted Source, 3Trusted Source).
It’s even associated with a lower risk of death in people with chronic liver disease, with the greatest benefits seen in those who drink at least three cups per day (4Trusted Source).
These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease (2Trusted Source).
Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells (2Trusted Source).
While coffee has many health benefits, your liver, in particular, will thank you for that morning pick-me-up (5Trusted Source).
SUMMARY
Coffee increases antioxidant levels in the liver, all while decreasing inflammation. It also helps lower the risk of developing liver disease, cancer, and fatty liver.
- Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One Japanese study found that drinking 10 cups of green tea per day was associated with improved blood markers of liver health (6Trusted Source).
A smaller study including people with nonalcoholic fatty liver disease (NAFLD) found that drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also help reduce oxidative stress and fat deposits in the liver (7Trusted Source).
Furthermore, another review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more cups per day (8Trusted Source).
A number of mouse and rat studies have also demonstrated the beneficial effects of black and green tea extracts (9Trusted Source, 10Trusted Source).
For example, one study in mice found that black tea extract reversed many of the negative effects of a high fat diet on the liver, as well as improved blood markers of liver health (11Trusted Source).
Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement.
That’s because there have been several reports of liver damage resulting from the use of supplements containing green tea extract (12Trusted Source).
SUMMARY
Black and green tea may help improve enzyme and fat levels in the liver. However, exercise caution if you’re taking a green tea extract, as it may cause damage.
- Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
Several animal studies have found that both help protect the liver from injury (13Trusted Source, 14Trusted Source).
The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can help reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation (13Trusted Source, 1Trusted Source4Trusted Source).
Moreover, in mice that were fed a high fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary to burn fat, which can help prevent excess fat from accumulating (13Trusted Source).
Lastly, in rats, naringin has been shown to help improve the ability to metabolize alcohol and counteract some of alcohol’s negative effects (15Trusted Source).
Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals.
Nevertheless, the current evidence points to grapefruit being a good way to keep your liver healthy by helping prevent damage and inflammation.
SUMMARY
The antioxidants in grapefruit protect the liver by reducing inflammation and increasing its protective mechanisms. However, human studies, as well as those on grapefruit or grapefruit juice itself, are lacking.
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- Blueberries and cranberries
Blueberries and cranberries both contain anthocyanins, which are antioxidants that give berries their distinctive colors. They’ve also been linked to many health benefits.
Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy (16Trusted Source, 17Trusted Source).
Consuming these fruits for 21 days protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes (17Trusted Source).
Another study found that the types of antioxidants found commonly in blueberries slowed the development of lesions and fibrosis, which is the development of scar tissue, in the livers of rats (18Trusted Source).
What’s more, blueberry extract has been shown to inhibit the growth of human liver cancer cells in test-tube studies. However, more studies are needed to determine whether this effect can be replicated in humans (19Trusted Source).
Making these berries a regular part of your diet is a good way to help make sure your liver is supplied with the antioxidants it needs to stay healthy.
SUMMARY
Berries are high in antioxidants, which help protect the liver from damage. They may even help improve its immune and antioxidant responses. Still, human studies are needed to confirm these results.
- Grapes
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits.
Many animal studies have shown that grapes and grape juice can benefit the liver.
Studies have found that they can have various benefits, including lowering inflammation, preventing damage, and increasing antioxidant levels (20Trusted Source, 21Trusted Source).
A small study in humans with NAFLD showed that supplementing with grapeseed extract for 3 months helped improve liver function (22Trusted Source).
However, since grapeseed extract is a concentrated form, you might not experience the same effects from consuming whole grapes. More studies are needed before taking grapeseed extract to promote liver health can be recommended.
Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver-friendly food.
SUMMARY
Animal and some human studies show that grapes and grapeseed extract protect the liver from damage, increase antioxidant levels, and fight inflammation.
- Prickly pear
Prickly pear, known scientifically as Opuntia ficus-indica, is a popular type of edible cactus. Its fruit and juice are most commonly consumed.
It has long been used in traditional medicine as a treatment for the following:
ulcers
wounds
fatigue
liver disease
A 2004 study in 55 people found that the extract of this plant helped reduce symptoms of a hangover.
Participants experienced less nausea, dry mouth, and lack of appetite. They were also half as likely to experience a severe hangover if they consumed the extract before drinking alcohol, which is detoxified by the liver (23Trusted Source).
The study concluded these effects were due to a reduction in inflammation, which often occurs after drinking alcohol.
Another study in mice found that consuming prickly pear extract helped normalize enzyme and cholesterol levels when consumed at the same time as a pesticide known to be harmful to the liver. Subsequent studies observed similar results (24Trusted Source).
A more recent study in rats sought to determine the effectiveness of prickly pear juice, rather than its extract, at combating the negative effects of alcohol.
This study found that the juice helped decrease the amount of oxidative damage and injury to the liver after alcohol consumption and keep antioxidant and inflammation levels stable (25Trusted Source).
More human studies are needed, especially using prickly pear fruit and juice, rather than extract. Nonetheless, the studies thus far have demonstrated that prickly pear has positive effects on the liver.
SUMMARY
Prickly pear fruit and juice may help with hangover symptoms by reducing inflammation. They may also help protect the liver from damage caused by alcohol consumption.
- Beetroot juice
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation (26Trusted Source).
It’s reasonable to assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice. You can juice beets yourself or buy beetroot juice from the store or online.
Several rat studies have shown that beetroot juice helps reduce oxidative damage and inflammation in the liver, as well as increase natural detoxification enzymes (26Trusted Source, 27, 28Trusted Source, 29Trusted Source).
While animal studies look promising, similar studies have not been conducted in humans.
Other beneficial health effects of beetroot juice have been observed in animal studies and replicated in human studies. However, more studies are needed to confirm the benefits of beetroot juice on liver health in humans.
SUMMARY
Beetroot juice helps protect the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes. However, human studies are needed.
- Cruciferous vegetables
Cruciferous vegetables like Brussels sprouts, broccoli, and mustard greens are known for their high fiber content and distinctive taste. They’re also high in beneficial plant compounds.
Animal studies have shown Brussels sprouts and broccoli sprout extract help increase levels of detoxification enzymes and protect the liver from damage (30Trusted Source, 31Trusted Source).
A study in human liver cells found that this effect remained even when Brussels sprouts were cooked (30Trusted Source, 31Trusted Source).
A 2016 study found that mice fed broccoli developed fewer tumors or fatty liver disease than their counterparts in the control group (32Trusted Source).
Human studies are limited. But so far, cruciferous vegetables look promising as a beneficial food for liver health.
Try lightly roasting them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.
SUMMARY
Cruciferous vegetables like broccoli and Brussels sprouts may help increase the liver’s natural detoxification enzymes, protect it from damage, and improve blood levels of liver enzymes.
- Nuts
Nuts are high in fats, nutrients like the antioxidant vitamin E, and beneficial plant compounds.
This composition is responsible for several health benefits, especially for heart health, but also potentially for the liver (33Trusted Source).
A 2019 study found a diet higher in nuts to be associated with a decreased risk of nonalcoholic fatty liver disease (33Trusted Source).
What’s more, a second observational study found that men who ate larger amounts of nuts and seeds had a lower risk of developing NAFLD than men who ate smaller amounts of nuts and seeds (34Trusted Source).
While more high quality studies are needed, preliminary data points to nuts being an important food group for liver health.
SUMMARY
Nut intake has been associated with improved liver enzyme levels in people with NAFLD. Conversely, low nut intake has been associated with a higher risk of developing the disease.
- Fatty fish
Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease.
A 2016 analysis found that omega-3 fatty acids helped lower liver fat and triglycerides in those with nonalcoholic fatty liver disease or nonalcoholic steatohepatitis (35Trusted Source).
While consuming omega-3-rich fatty fish appears to be beneficial for your liver, adding more omega-3 fats to your diet is not the only thing to consider.
The ratio of omega-3 fats to omega-6 fats is also important.
Most Americans exceed the intake recommendations for omega-6 fats, which are found in many plant oils. An omega-6 to omega-3 ratio that’s too high can promote the development of liver disease (36Trusted Source).
Therefore, it’s a good idea to reduce your intake of omega-6 fats, too.
SUMMARY
Eating omega-3-rich fatty fish has many benefits for the liver. However, it’s just as important to keep your omega-6 to omega-3 ratio in check.
- Olive oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health.
However, it also has positive effects on the liver (37Trusted Source).
One small study including 11 people with NAFLD found that consuming 1 teaspoon (6.5 mL) of olive oil per day improved liver enzyme and fat levels.
It also raised levels of a protein associated with positive metabolic effects (38Trusted Source).
The participants also had less fat accumulation and better blood flow in the liver.
Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes (39Trusted Source, 40Trusted Source).
Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.
SUMMARY
Studies show that olive oil consumption helps decrease the levels of fat in the liver, increase blood flow, and improve liver enzyme levels.
The bottom line
Your liver is an important organ with many essential functions, and it’s recommended that you do what you can to protect it.
The foods listed above have demonstrated beneficial effects on the liver. These benefits include the following:
a lowered risk of liver disease and cancer
higher antioxidant and detoxification enzyme levels
protection against harmful toxins
Incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best.
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Last medically reviewed on September 29, 2021
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Sep 29, 2021
The article was updated with a correction to address reader feedback and ensure accuracy.
The article was updated with current verified sources and links to relevant information.