Support liver health with these fruits, vegetables, and beverages

By Lauren Panoff, MPH, RD 

 Medically reviewed by Robert Burakoff, MD

Your liver is your body's natural detox system and needs support to do its job well. It funnels everything that moves through your body and determines which nutrients should stay and go and what should be excreted or cycled back into your bloodstream, and it works to make toxic substances less harmful to you. It is heavily involved in your immune function, metabolism, and general wellness.1

When your liver isn't healthy, it has difficulty performing these functions, which impacts your overall health. This is why consistently caring for your liver through food choices is important rather than doing a "detox" or other short-term cleanse.2 Eating a nutrient-dense diet can help support your liver health.

This article discusses how to support your liver health through nutrition, including some of the best foods to incorporate into your diet and which ones to avoid.

Stefania Pelfini, La Waziya Photography / Getty Images

Foods to Eat for a Healthy Liver

Eating a nutrient-rich diet is one of the best ways you can support your liver health. Your liver health will also benefit by nourishing your whole body well, including key nutrients, and avoiding foods that offer little to no nutrients.

Here is a look at some of the best foods to support liver health and function and how to enjoy them.

Cranberries

Cranberries are rich in anthocyanins, antioxidant-rich compounds that give cranberries their color. One study among 110 individuals with nonalcoholic fatty liver disease (NAFLD) found that those who took cranberry capsules daily for six months experienced improvements in lipid profiles, insulin resistance, and liver health compared to those who took a placebo.3

Coffee and Tea

If you enjoy a morning cup of coffee or tea, you'll be glad to hear that doing so may do more than kick-start your day. One review found that drinking coffee may help reduce the risk of permanent liver damage among people with chronic liver disease.4 Other reviews have found that green tea can help lower elevated liver enzymes among people with NAFLD and may help reduce the risk of liver cancer.56

Cruciferous Vegetables

Your liver benefits from the fiber and plant compounds found in cruciferous veggies, such as broccoli, kale, cauliflower, and Brussels sprouts. While more research is needed, some studies have found that cruciferous veggies help support the body's natural detoxification processes.7

Prickly Pear

Traditional medicine has long used the prickly pear plant for liver and digestive issues.8 Some researchers believe it can help reduce inflammation and excessive fat buildup in the liver. Its antioxidant properties may help protect liver cells from oxidative damage.1 Still, more research is needed on its effects on humans.9

Nuts and Seeds

Nuts and seeds are full of protein, fiber, vitamin E, calcium, and healthy unsaturated fats that may be especially beneficial for liver health. One study among Chinese adults found that diets high in nuts were associated with a lower risk of developing NAFLD.10

Fatty Fish or Algae Oil

Omega-3 fats from sources such as fatty fish have been shown to help support your body's inflammatory response. One study found that consumption of omega-3 fats helped lower liver fats among people with NAFLD.11

Another found that supplementing with omega-3 could be a viable and effective option for lowering blood fats among people with NAFLD.12 If you don't consume fish or seafood, you can get omega-3s directly from algae oil supplements instead, as microalgae is the source from which fish get their omega-3s.

Unhealthy Liver Foods to Eat in Moderation 

It is as important to limit less healthful choices as it is to include certain foods and nutrients into your diet for your liver health. Certain foods are associated with a higher risk of developing NAFLD. These foods are high in saturated fat, trans fat, and added sugars.13

Limit these foods to support your liver health and function:13

• Processed meats, like sausage, bacon, and hot dogs

• Red meats, like beef and pork

• Soda and sugary beverages and juices

• Full-fat dairy products, like milk, cheese, and butter

• Fast food and convenience items that are often fried and high in saturated fats and oils

In addition to the foods above, excessive alcohol intake is known to cause liver damage. This is because alcohol changes the balance of bacteria in your digestive system, contributing to nutrient deficiencies and reduced immunity.

Liver disease from alcohol intake can worsen to irreversible damage, cancer, and even death. Limit your alcohol intake to improve your long-term liver health.14

Restoring Liver Health After Damage 

There's no shortage of detoxes and cleanses on the market advertised to help "restore" liver health after an illness, a period of making less healthy dietary choices, or a hangover. However, there is no evidence in support of short-term quick fixes for liver repair, let alone restoring overall health.2 Untreated infections and long-term alcohol use can significantly damage the liver.

Is It Too Late?

Severe liver damage due to chronic liver disease or toxicity can require medical or surgical intervention. The most pronounced signs of severe liver failure are:15

• Yellowing skin and eyes

• Gray bowel movements

• Itchiness

• Dark-colored urine

• Changes in mental status.

If you are concerned about your liver health, speak with a healthcare provider who can do a full workup.

One of the most remarkable features of the liver is that it can fully regrow and repair itself after experiencing damage, including if part of it is surgically removed.16 There are plenty of things you can do to help support your liver health, such as:

• Refrain from alcohol consumption if possible, as this can place extra stress on your liver and promote more damage, making it harder to restore health.14

• Achieve and maintain a healthy weight through regular physical activity and a healthy eating pattern. Excess weight can increase the progression of liver disease.17

• Be aware of medications that can put extra strain on your liver and even become toxic, such as Tylenol (acetaminophen); nonsteroidal anti-inflammatory drugs (NSAIDs), such as Advil or Motrin (ibuprofen), aspirin, and Aleve (naproxen); antiepileptic drugs; cholesterol-lowering drugs; and certain herbal supplements.1819

• Attend regular healthcare visits to discuss concerns and monitor your liver health. This includes discussing any medications or supplements you're taking to ensure they are safe and appropriate for you to use.

Summary

Your liver is involved in many crucial processes that help maintain your overall health. While countless detox diets and cleanses are advertised to help repair liver health, know that these are not based on scientific evidence. Instead, taking care of your liver health requires healthy everyday habits that support the well-being of your whole body.

Incorporating foods that provide essential nutrients like fiber, antioxidants, vitamins, minerals, and omega-3 fats is one of the best ways to care for your liver. Consider how you can make small changes to your diet based on the tips above to support your liver health for the long haul.

Sources

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Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015;28(6):675-686. doi:10.1111/jhn.12286

Masnadi Shirazi K, Shirinpour E, Masnadi Shirazi A, Nikniaz Z. Effect of cranberry supplementation on liver enzymes and cardiometabolic risk factors in patients with NAFLD: A randomized clinical trial. BMC Complement Med Ther. 2021;21(1):283. doi:10.1186/s12906-021-03436-6

Kennedy OJ, Roderick P, Buchanan R, Fallowfield JA, Hayes PC, Parkes J. Systematic review with meta-analysis: Coffee consumption and the risk of cirrhosis. Aliment Pharmacol Ther. 2016;43(5):562-574. doi:10.1111/apt.13523

Ni CX, Gong H, Liu Y, Qi Y, Jiang CL, Zhang JP. Green tea consumption and the risk of liver cancer: a meta-analysis. Nutr Cancer. 2017;69(2):211-220. doi:10.1080/01635581.2017.1263754

Mahmoodi M, Hosseini R, Kazemi A, Ofori-Asenso R, Mazidi M, Mazloomi SM. Effects of green tea or green tea catechin on liver enzymes in healthy individuals and people with nonalcoholic fatty liver disease: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2020;34(7):1587-1598. doi:10.1002/ptr.6637

Hodges RE, Minich DM. Modulation of metabolic detoxification pathways using foods and food-derived components: A scientific review with clinical application. J Nutr Metab. 2015;2015:760689. doi:10.1155/2015/760689

Sinicropi MS, Baldino N, Ceramella J, et al. Opuntia ficus indica (L.) Mill. An ancient plant source of nutraceuticals. Curr Top Med Chem. 2022;22(21):1736-1749. doi:10.2174/1568026622666220803151814

Besné-Eseverri I, Trepiana J, Gómez-Zorita S, Antunes-Ricardo M, Cano MP, Portillo MP. Beneficial effects of Opuntia spp. on liver health. Antioxidants (Basel). 2023;12(6):1174. Published 2023 May 29. doi:10.3390/antiox12061174

Chen BB, Han Y, Pan X, et al. Association between nut intake and non-alcoholic fatty liver disease risk: A retrospective case-control study in a sample of Chinese Han adults. BMJ Open. 2019;9(9):e028961. doi:10.1136/bmjopen-2019-028961

Lu W, Li S, Li J, et al. Effects of omega-3 fatty acid in nonalcoholic fatty liver disease: A meta-analysis. Gastroenterol Res Pract. 2016;2016:1459790. doi:10.1155/2016/1459790

Spooner MH, Jump DB. Omega-3 fatty acids and nonalcoholic fatty liver disease in adults and children: where do we stand?. Curr Opin Clin Nutr Metab Care. 2019;22(2):103-110. doi:10.1097/MCO.0000000000000539

Rives C, Fougerat A, Ellero-Simatos S, et al. Oxidative stress in NAFLD: Role of nutrients and food contaminants. Biomolecules. 2020;10(12):1702. doi:10.3390/biom10121702

Pohl K, Moodley P, Dhanda AD. Alcohol's impact on the gut and liver. Nutrients. 2021;13(9):3170. doi:10.3390/nu13093170

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By Lauren Panoff, MPH, RD
Panoff is a registered dietician, writer, and speaker with over a decade of experience specializing in the health benefits of a plant-based lifestyle.