Maintaining a healthy liver is crucial for overall well-being and can be achieved through a balanced diet rich in specific foods. Incorporating liver-friendly foods and drinks into your diet can go a long way to helping you achieve this. 

There's a whole host of foods that can help, including everything from coffee, oats, green tea, garlic, berries, grapes, grapefruit, prickly pear, plant foods, fatty fish, nuts, right through to olive oil and kimchi. We'll go through a few of the most well researched below, but there's even more than we've fit on the list.

Garlic

Garlic has been used for centuries as a medicinal food due to its numerous health benefits. It contains allicin, an active sulfur-based compound that supports liver detoxification by assisting in the removal of food additives and other toxins. Garlic has also been found to aid in weight loss for individuals with non-alcoholic fatty liver disease (NAFLD) .

This includes other members of the garlic family, like onions, leeks etc.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussels sprouts are packed with phytonutrients that support liver function. These vegetables contain flavonoids, carotenoids, sulforaphane, and indoles, which help the liver neutralize harmful chemicals, pesticides, drugs, and carcinogens.

Fermented Foods

Fermented foods always seem to make it onto lists of the best foods for health conditions, and liver is no exception. Fermented foods such as kimchi, sauerkraut, miso, and yogurt are rich in probiotics that promote a healthy gut microbiome. These probiotics help the liver break down cholesterol, leading to lower cholesterol levels.

Coffee

Coffee, a beloved beverage worldwide, has been linked to several health benefits, including liver protection. Research suggests that regular coffee consumption can slow the growth of scar tissue involved in fibrosis, a condition that can worsen liver disease. Coffee has also been shown to lower liver enzyme levels, indicating reduced inflammation in the liver.

To enjoy the liver-protective benefits of coffee, opt for black coffee without added sugars or cream. Aim for moderate consumption, as excessive caffeine intake may have adverse effects. As always, consult with your healthcare provider to determine the appropriate amount of coffee for you.

Dark Leafy Greens

Leafy green vegetables such as spinach and kale offer numerous health benefits, including a reduced risk of certain types of liver disease. These greens are rich in antioxidants, vitamins, and minerals that support liver health.

Several studies have highlighted the positive impact of consuming leafy greens on liver function. Including them in your diet regularly can help protect against liver damage and promote overall liver health.

To incorporate dark leafy greens into your meals, consider adding them to salads, sautéing them as a side dish, or blending them into smoothies. Experiment with different recipes to find delicious ways to enjoy these nutrient-packed greens.

Eggs

Eggs are a nutrient-dense food that provides high-quality protein, essential amino acids, and choline—a nutrient crucial for liver function. Research has shown that choline deficiency can lead to NAFLD, making eggs a valuable addition to a liver-healthy diet.

Enjoy eggs in various ways, such as boiled, scrambled, or poached. Pair them with whole grain toast, vegetables, or lean protein for a well-rounded meal

Berries

Berries, including blueberries, strawberries, raspberries, and more, are rich in antioxidants called polyphenols, which have been shown to reduce the risk of NAFLD. These polyphenols improve metabolic disorders, protect the liver, and may even help fight liver cancer.

Enjoy a variety of berries as a snack, add them to smoothies, or use them as toppings for yogurt, oatmeal, or salads. Frozen berries are also a convenient option when fresh berries are not in season.

Artichokes

Artichokes contain two powerful phytonutrients—cynarin and silymarin—that have been shown to support liver health. Silymarin, in particular, reduces oxidative stress and protects liver cells from damage. This is why you often see artichoke extracts in liver supplements.

Beetroot

Beetroot, known for its vibrant color, is a liver-friendly food that contains nitrates and antioxidants. These compounds reduce cell damage and inflammation, positively impacting liver health.

You can enjoy beetroot in various ways, such as roasting, boiling, or juicing it. Adding beetroot slices to salads or incorporating it into smoothies are also delicious options.

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, antioxidants, and fiber, making them a valuable addition to a liver-healthy diet. A study on individuals with non-alcoholic fatty liver disease found that daily supplementation with chia seeds resulted in the regression of the disease in over half of the participants! Although if you're vegan Chia seeds can't provide enough omega 3s by themselves so you'll need to look at supplementing with some sort of algae. It's to do with the way we process the omega 3s from plant based sources, algae is the exception.

Fatty Fish

Consuming fatty fish, such as salmon, mackerel, and sardines, can provide a rich source of omega-3 fatty acids. These healthy fats have been shown to reduce inflammation, prevent fat accumulation in the liver, and maintain optimal liver function.

A 2021 population-based cohort study found that regular fish oil supplementation was associated with a lower risk of liver cancer. Including fatty fish or fish oil supplements in your diet can be a beneficial strategy for supporting liver health.

When selecting fatty fish, opt for wild-caught varieties whenever possible, as they tend to have higher levels of omega-3 fatty acids.

So, Can Diet Improve Liver Function?

Yes, diet can have a significant impact on liver health. A well-balanced diet that includes fruits, vegetables, lean proteins, and whole grains can support liver function and help prevent liver damage. On the other hand, a diet high in saturated fats, refined sugars, and processed foods can contribute to the development of nonalcoholic fatty liver disease (NAFLD) and other liver condition. So avoid the processed foods and enjoy some of the above and look forward to a healthier liver.