11 healthy foods for liver and lifestyle changes to maintain its health

Besides limiting alcohol and reducing the intake of fatty and salty foods, eating healthy foods for the liver ensures that this crucial organ remains in good condition.

The liver is a remarkable organ that serves as the body’s first defense against toxins, says Dr. Meena B. Bansal.

It is highly resilient and can regenerate even if 90% is removed. 

However, it’s important to avoid excessive alcohol, recreational drugs, and certain dietary supplements to protect it.

“Moderation is key to everything,” advises Dr. Bansal.

The liver’s main function in our body

The liver is the body’s powerhouse and main filter. It helps break down food with enzymes, proteins, and bile and stores vitamins, minerals, and carbohydrates, per PharmEasy.

Key functions of the liver include:

• Producing and excreting bile
• Metabolizing fats, proteins, and carbohydrates
• Storing vitamins and minerals
• Purifying and detoxifying blood
• Providing immunity against infections

Healthy foods for liver

Dr. Bansal recommends foods with anti-inflammatory and antioxidant properties for liver health and high-fiber foods that support a healthy weight.

She notes that foods beneficial for heart health, like those in the Mediterranean Diet, also support liver health due to their overall nutritional composition rather than any single ingredient.

Eating foods high in fiber, healthy fats, and antioxidants supports liver health, although no single food offers miraculous benefits.

Here are some healthy foods to help your liver:

1. Olive oil

Olive oil, a cornerstone of the Mediterranean Diet, offers significant potential benefits for liver health.

Kim Yawitz, R.D., emphasizes its richness in monounsaturated fats, which benefit cholesterol and triglyceride levels.

Additionally, olive oil contains antioxidants that safeguard the liver from inflammation and scarring. Its adaptability allows effortless integration into various diets.

Yawitz recommends using olive oil in homemade dressings, drizzling it over vegetables before or after roasting, or substituting it for vegetable oil in baking.

2. Chicken and fish

Your liver processes proteins, fats, and carbohydrates, which are essential for your body.

Including healthy proteins like fish and chicken supports this function, according to the Cleveland Clinic.

“Your liver needs building blocks to make the proteins essential for your body’s normal function,” says Dr. Christina Lindenmeyer, MD. “So, eating a sufficient amount of lean protein is important.”

These healthier protein sources ensure a balanced diet and help your liver function well, offering dual benefits.

3. Leafy vegetables

Adding leafy greens like spinach, kale, and others to your diet is highly beneficial for your liver.

Vitamin K found in these greens supports your liver in producing clotting factors necessary for blood clotting, Dr. Lindenmeyer explains.

Additionally, they contain glutathione, an antioxidant that promotes liver health.

Including these vegetables in your meals can provide these important benefits.

4. Mushrooms

Mushrooms support liver health due to their antioxidant richness, says Yawitz.

A 2020 study found that adults consuming mushrooms at least four times weekly had a 24 percent reduced risk of developing non-alcoholic fatty liver disease compared to infrequent consumers.

5. Nuts

Nuts, like almonds, pumpkin seeds, pine nuts, pistachios, and more, provide a strong nutritional boost, containing healthy cholesterol and abundant vitamin E, which is beneficial for fatty liver disease.

According to Dr. Lindenmeyer, nuts are also a valuable protein source.

For those with advanced liver disease or experiencing muscle loss due to liver issues, consuming at least one gram of protein per kilogram of body weight daily can be helpful. For example, someone weighing around 150 pounds should aim for around 68 grams of protein daily.

6. Yogurt

To support your liver, choose yogurt with live, active cultures and no added sugar, advises Yawitz.

High cholesterol can harm the liver, but probiotic yogurt can help break down LDL (‘bad’) cholesterol.

A 2019 study showed that probiotic yogurt significantly reduced total and LDL cholesterol in adults with mild to moderate high cholesterol.

7. Coffee and tea

Coffee reduces liver damage and inflammation, lowering the risk of cirrhosis and permanent tissue damage by preventing fat and collagen buildup.

Similarly, according to some studies, green tea may help mitigate liver disease effects, oxidation, and fat accumulation, acting as an antioxidant and enhancing liver enzyme production.

8. Avocado

Avocado is a superfood that supports liver health with its vitamins, minerals, and the antioxidant glutathione, which helps filter harmful toxins from the body.

9. Oatmeal

Eating oatmeal provides a healthy boost of fiber, which is especially important for those with chronic liver disease to avoid constipation and toxin buildup.

“If you get too constipated, you can build up toxins normally removed from the body with bowel movements,” said Dr. Lindenmeyer.

A 2017 study suggests that oats, rich in beta-glucans, may also help prevent obesity and inflammation.

For better control of added sugars, choose steel-cut or whole-grain oats over instant oatmeal.

10. Cacao

Eating cocoa products such as chocolate may benefit liver health by lowering enzyme levels and improving overall well-being in those with liver disease, says Health.

Opting for cocoa products with minimal or no added sugar is crucial to avoid negative effects on the liver.

11. Legumes

Legumes like lentils and beans, rich in fiber and antioxidants, support liver health.

Studies suggest including them in your diet can help reduce weight, lower liver enzymes, and decrease blood pressure, benefiting overall liver function.

How to protect your liver?

Aside from a healthy diet, several lifestyle changes can enhance liver health:

• Trim excess body fat, particularly around the abdomen, to reduce liver disease risk.
• Regular exercise can help maintain a good weight and lower the risk of liver disease.

• Quit smoking and abstain from drug use to prevent liver damage and other health issues.
• Use medications and supplements responsibly, following healthcare provider instructions to avoid liver damage.
• Practice safe sex to prevent hepatitis and other liver diseases.

By following a healthy diet, adopting these lifestyle habits, and avoiding harmful substances like excessive medications and cigarette smoke, you can promote liver health and reduce the chances of liver diseases.

Watch Dr. Eric Berg, DC, talk about foods that are bad for the liver:

Disclaimer: This article is for informational or entertainment purposes only. This is not a diagnosis or recommendation. Readers should consult professionals for personalized advice, and the author/publisher is not liable for actions taken based on the content.