Best Foods for Liver Health – What to Eat & Avoid in 2025

Your diet plays a vital role in liver health. Too much saturated fat, sugar, or alcohol can strain the liver, while a nutrient-rich diet with vegetables, fruits, whole grains, lean proteins, and healthy fats helps it work more efficiently and lowers long-term risks. This article explores foods that support better liver function.

Why Liver Health Matters

The liver is one of the body’s most important organs, playing a central role in many essential processes. First, it detoxifies the body by removing harmful substances, both from within and outside, while breaking down compounds and old red blood cells [8].

The liver also helps metabolize carbohydrates, fats, and proteins, maintaining balance in the body and ensuring nutrients are distributed properly (Guan & He, 2015).

It acts as an energy storage unit by storing glycogen and produces various proteins and hormones, including steroid hormones [8].

Because the liver is so central to digestion and metabolism, what you eat directly affects its health. The foods we consume daily aren’t just fuel—they can carry substances that put stress on the liver during processing.

An unhealthy diet, combined with a sedentary lifestyle, can lead to long-term metabolic imbalances, increasing the risk of conditions like liver disease [11].

Best Foods for Liver Health

High-Fiber Foods

High-fiber foods are some of the most important for maintaining and improving liver health. Fiber not only helps manage weight but also supports balanced metabolism, reduces stress on the liver, and prevents related health problems [8].

Whole, unprocessed sources of fiber tend to offer more benefits than processed versions.

Oats are considered a “superfood” due to their diverse nutrients, including high-quality protein, carbohydrates, healthy fats, vitamins, minerals, and especially soluble fiber called β-glucan [17].

This fiber helps prevent cholesterol buildup in the liver and supports better fat metabolism. Studies show oats have strong antioxidant effects, supporting the gut-liver-brain connection, especially in high-fat diets. β-glucan in oats also boosts bile acid production and excretion, nourishes gut-friendly bacteria (Golonka et al., 2019).

Whole grains are another key source of natural fiber and are often recommended for a healthy diet [16]. Brown rice, for example, is easy to digest, reduces inflammation, and supports liver recovery [8].

Whole wheat also improves fat metabolism and helps maintain metabolic balance. Eating more whole grains is linked to a lower risk of death from various causes [13]. The Mediterranean diet, rich in whole grains and minimally processed foods, has been shown to improve liver health (Konieczna et al., 2022).

Beans and legumes, like lentils, chickpeas, peas, soybeans, and mung beans, are also important. They provide complex carbohydrates, protein, fiber, and essential minerals [13].

Resistant starch in beans is converted by gut bacteria into short-chain fatty acids (SCFAs), which protect the gut barrier and block harmful bacteria. Beans also improve glucose and fat metabolism and reduce activity in genes linked to fat production.

Studies show that a low-calorie diet rich in beans can significantly improve liver enzyme levels (ALT, AST), insulin resistance (HOMA-IR), blood pressure, triglycerides, and fasting blood sugar (Mega et al., 2021).

Regular bean consumption is linked to a lower risk of NAFLD. Soybeans stand out for their β-conglycinin protein, which reduces triglycerides and visceral fat, while fermented soy products like miso may lower liver cancer risk in men.

Mung beans are considered a natural detox food, containing flavonoids and chlorogenic acid, which protect the liver [8].

Vegetables & Greens

Green vegetables, especially cruciferous ones, are known for their high nutritional value and liver-protecting benefits.

Large studies suggest that regularly eating vegetables such as broccoli, spinach, cabbage, cauliflower, or watercress is associated with beneficial nutrients and bioactive compounds that support overall health and wellness [8].

Broccoli shines due to bioactive compounds like diindolylmethane and glucoraphanin, which have antiviral antioxidants [8].

Cabbage, another cruciferous vegetable, is rich in glucosinolates, which help the body counter alcohol’s negative effects and reduce hangover symptoms. To preserve nutrients, experts suggest lightly steaming or quickly stir-frying broccoli instead of overcooking it (Guan & He, 2015).

Spinach is highly valued for its liver-protecting abilities. It’s rich in lutein, a carotenoid that reduces inflammation and oxidative stress. Regular spinach consumption boosts antioxidant levels in the blood, especially in older women, helping the liver fight oxidative stress, a major cause of liver cell damage [8, 18].

Other plant foods also play a big role in liver health. Carrots, rich in beta carotene and other carotenoids, offer strong antioxidant protection [5, 8]. Young barley leaves contain saponarin, a flavone glucoside with powerful antioxidant effects, believed to support inflammation management [8].

Fruits for Liver Health

Fruits are essential for a healthy diet, especially for protecting and improving liver health. Citrus fruits are often highlighted for their high levels of beneficial plant compounds. Lemons, for example, have been shown to reduce liver damage thanks to naringin and citric acid [8].

Naringenin, a flavonoid found in citrus and tomatoes, offers benefits like lowering blood lipids, reducing inflammation, fighting oxidative stress, and limiting liver scarring. It protects key antioxidant enzymes like SOD, CAT, GPx, and GSH, while reducing lipid peroxidation and liver enzymes ALT and AST [3].

Citrus fruits also provide valuable carotenoids like β-cryptoxanthin, lutein, zeaxanthin, and lycopene, which are associated with supporting liver health [5].

Watermelon is another standout fruit, thanks to citrulline and lycopene. Citrulline aids detoxification and may help reverse fructose’s harmful effects on the liver [6]. Lycopene’s strong antioxidant properties neutralize free radicals and reactive oxygen, reducing inflammation and liver cell damage [5].

Berries, such as blueberries, strawberries, and grapes, are also recommended for their liver benefits. They’re rich in resveratrol, a natural antioxidant found in grape skins and seeds [3]. Resveratrol fights inflammation, regulates lipid levels while limiting liver scarring (Henin et al., 2024).

Some animal studies show resveratrol significantly reduces fat buildup in the liver and muscles, though more human studies are needed to confirm these effects [9].

Lean Proteins

Adding lean proteins to your diet supports muscle health and plays a key role in protecting your liver. Fatty fish rich in Omega-3s are a top choice.

Fish like salmon, tuna, and sardines provide long-chain polyunsaturated fatty acids, particularly EPA and DHA [13].

These nutrients reduce inflammation, improve fat metabolism in the liver, and lower the risk of NAFLD progressing to non-alcoholic steatohepatitis (NASH) (Morisco et al., 2014).

Clinical studies show Omega-3 supplementation reduces liver enzymes, triglycerides, fasting blood sugar, and liver fat while improving insulin sensitivity [17].

Eggs are another excellent source of lean protein for the liver. They contain sphingolipids, particularly sphingomyelin (SM), which can improve liver and muscle fat levels [9].

Animal studies show sphingomyelin from eggs reduces cholesterol, fatty acid, and triglyceride absorption, lowering fat buildup in the liver, although more clinical trials are needed.

For those looking to diversify protein sources, soy products like tofu are a great option. Soy contains β-conglycinin, a protein that regulates PPARγ-2 in the liver [13].

A large study in China found that replacing one serving of meat or fish with soy could cut fatty liver risk by 12–13%. Just 5g of β-conglycinin daily can lower triglycerides and visceral fat in people with high triglyceride levels [13].

Nuts and seeds are rich in polyunsaturated fatty acids, including omega-3 and omega-6 fatty acids [17]. Brazil nuts, for example, provide essential fatty acids, minerals such as selenium, and antioxidants like phytosterols and squalene.

Other oily nuts also contain phytoestrogens, plant compounds that have been studied for their potential role in supporting liver health [8].

Dairy & Alternatives

Dairy products like milk, yogurt, and cheese are well-known sources of protein and calcium, which are vital for growth and overall health. However, since dairy can contain saturated fats, choosing low-fat or non-fat options is better for supporting the liver [1].

Notably, milk contains sphingomyelin (SM), a special fat that can improve lipid balance in the liver and muscles. This shows that not all dairy fats are harmful—some can benefit the liver [9]. Opt for low-fat milk, unsweetened yogurt, and low-fat cheese to get essential nutrients while easing the burden on your liver.

Drinks for Liver Health

Beyond food, your choice of drinks is also important for keeping your liver healthy. Coffee is one of the most studied beverages in this regard. Drinking 2–3 cups daily can slow fat and collagen buildup in the liver. Studies show coffee drinkers are less likely to have fatty liver, insulin resistance, or obesity [15].

Consuming three cups a day is linked to lower liver stiffness and protection against scarring [2]. These benefits come from coffee’s antioxidant, anti-inflammatory, and liver-protecting properties.

Even decaf coffee offers similar benefits, making it a good option for those sensitive to caffeine [15].

Consuming three cups a day is linked to lower liver stiffness and protection against scarring [2]. These benefits come from coffee’s antioxidant, anti-inflammatory, and liver-protecting properties.

Even decaf coffee offers similar benefits, making it a good option for those sensitive to caffeine [15].

Green tea is another popular choice. It contains polyphenols, especially EGCG, which are powerful antioxidants, and L-theanine, which helps maintain glutathione levels to protect cells [3].

Drinking too much, especially for weight loss, can harm the liver, though such cases are rare [13]. Green tea is a good option if used properly but shouldn’t be seen as a medical treatment [2].

Water is also essential for the liver. Staying hydrated supports metabolism, blood flow, bile secretion, and toxin removal, easing the liver’s workload [8].

Fresh fruit juices can also benefit the liver. For example, lemon juice reduces alcohol-related liver damage in animals [13], apples help fight oxidative stress [8], and fruit carotenoids protect the liver through antioxidant and lipid-regulating effects [5].

Although some of these findings are based on animal studies, they still provide valuable insights for potential human health benefits.

To replace alcohol, a leading cause of liver damage, consider mocktails—non-alcoholic cocktails. Avoiding alcohol entirely is recommended for those with chronic liver conditions, and mocktails offer a healthier, enjoyable alternative [13].

Herbs & Spices

Some common kitchen herbs and spices can significantly benefit liver health.

Rosemary, for example, contains phenolic compounds, particularly polyphenols, known for their antioxidant properties [18].

Animal studies show rosemary extract can reduce acute liver damage caused by carbon tetrachloride (CCl4), suggesting potential protection against toxins [18].

Turmeric and its main compound, curcumin, are widely recognized for liver health. Curcumin is a powerful polyphenol with notable antioxidant and anti-inflammatory effects [3].

Studies show it reduces alcohol-related liver damage, limits oxidative stress, and suppresses pro-inflammatory cytokines like TNF-α, IL-1β, and IL-6. It also helps reduce liver scarring by regulating inflammation, promoting the natural death of damaged cells, and adjusting miRNA expression in the liver [3].

Because of these effects, turmeric has long been used as both a spice and a medicinal herb to support the liver and overall health.

Garlic is another familiar spice with liver-protecting benefits. Water-based garlic extract has been shown to reduce liver scarring and improve kidney function in mice with bile duct blockages [8].

Transcriptome analyses also suggest garlic protects the liver from alcohol damage [8]. Adding garlic powder to your diet or eating raw garlic daily may improve liver health [13].

Foods to Avoid for Liver Health

Processed & Packaged Foods

TUltra-processed foods (UPFs) are linked to many negative effects on the liver [19]. They’re often high in empty calories, simple sugars, salt, and unhealthy fats while lacking fiber and essential vitamins. UPFs may also contain additives and compounds formed during processing [12].

Packaged snacks, fast food, and fried foods are common examples. Animal studies show that eating baked or fried foods can raise cholesterol, liver enzyme AST, creatinine, and urea levels in the blood, and cause abnormal genetic changes [8].

Although some of these findings are based on animal studies, they still provide valuable insights for potential human health benefits.

Products with artificial trans fats, like margarine or partially hydrogenated oils, can also increase “bad” cholesterol (LDL), contributing to heart disease, obesity, type 2 diabetes, and NAFLD [1].

Sugary Foods & Drinks

Sugar, particularly from high-fructose corn syrup (HFCS), has a clear negative impact on liver health [20].

Not only beverages, but candies and sweets are also major sources of refined sugar. Diets high in fructose or sucrose have been shown to increase NAFLD risk, causing inflammation and liver damage in mice [8; 11].

Notably, candies are one of the main subgroups of ultra-processed foods, further increasing the liver’s burden [12].

Refined Carbs

Refined carbohydrates, such as white flour, white rice, or white pasta, also add stress to the liver. The refining process removes the fiber-rich outer layer, leaving only easily absorbed starch [16].

When consumed, these foods easily spike blood sugar after meals and promote fat accumulation in the liver through changes in glucose, insulin, and lipid metabolism [12].

Saturated & Trans Fats

A diet high in saturated and trans fats can cause numerous issues for the liver. Red meat, butter, cream, or full-fat cheese are typical foods high in saturated fats.

Many studies have shown that diets rich in these fats increase liver fat and insulin resistance more than unsaturated fats [1]. When combined with fructose, these negative effects are amplified [20].

Meanwhile, trans fats—considered the most harmful type of fat [1]. They can exist naturally in small amounts in dairy or meat but are primarily found in artificial products like partially hydrogenated oils.

Alcohol

Alcohol is one of the leading causes of liver damage and the development of serious liver conditions [11]. The liver is the primary organ responsible for metabolizing and detoxifying the body [3], but handling large amounts of ethanol can overload this function.

Alcohol abuse not only causes liver inflammation but also progresses the disease to fibrosis, cirrhosis, and even liver cancer (Jackson, 2017).

Signs Your Liver May Need Support

One of the biggest challenges with liver problems is that they often progress silently, without clear symptoms in the early stages. This makes early detection difficult, and many people only become aware of the issue once the condition has become serious [7].

When the liver’s function declines significantly, the body may show more obvious signs. One example is a flapping tremor, a symptom often seen in people with hepatic encephalopathy, a reversible brain dysfunction linked to increased pressure in the portal vein (Grattagliano et al., 2009).

Another sign is abdominal swelling from fluid buildup, known as ascites, which is common in advanced cirrhosis when the body retains too much water, causing the belly to swell [7].

Chronic liver disease can also lead to malnutrition and muscle wasting, making people feel weak and less able to move [7].

Beyond visible symptoms, routine blood tests may show slightly elevated liver enzymes like ALT, which can sometimes be temporary but may also hint at chronic liver issues.

Ignoring abnormal test results can mean missing the chance for early diagnosis and treatment (Grattagliano et al., 2009).

Instead of waiting for clear symptoms, proactively preventing and monitoring liver health is crucial for keeping your liver and body healthy.

Best Things for Liver Health

To maintain and improve liver health, it’s crucial to build a balanced lifestyle, combining a proper diet, regular exercise, and healthy daily habits.

Weight loss is one of the most effective methods to reverse fatty liver. Controlled studies have shown that losing 7–10% of body weight through positive lifestyle interventions can reduce liver fat, improve non-alcoholic steatohepatitis (NASH), and even slow fibrosis [20].

Just a 5% reduction in body mass index (BMI) can reduce up to 25% of liver fat, as measured by MRI techniques.

The Mediterranean diet—known for its high proportion of greens, fruits, whole grains, and olive oil— helps improve liver health [2].

Vegetables provide many natural antioxidants, supporting liver cell protection [13]. A balanced meal low in animal protein and rich in greens is also noted to improve serum ALT levels [8].

Besides nutrition, physical activity is indispensable.Regular exercise improves insulin sensitivity, reduces inflammation, and promotes healthy coordination between the liver, muscles, and fat tissue [9].

Poor sleep quality and prolonged sleep deprivation are associated with increasing NAFLD risk [8]. Similarly, chronic stress or negative emotions like anger can impair liver function and affect quality of life [8].

Therefore, getting enough sleep, managing stress, and maintaining a stable weight are critical foundations for long-term liver protection.

Myths vs Facts About Liver Health

Many misconceptions surround liver care, leading people to believe and follow misguided advice.

One of the most common myths is that drinking juices or “detox” products can cleanse the liver. In reality, the liver is the primary organ responsible for detoxification and maintaining metabolic balance [8].

Through its Phase I and II enzyme systems, the liver can metabolize and eliminate harmful substances like drugs, preservatives, environmental pollutants [13]. In other words, the liver is highly effective at detoxing on its own [8].

However, a diet rich in cruciferous vegetables, citrus fruits, onions, garlic, and adequate water intake supports this process better [8]. In contrast, widely promoted “detox” products often lack clinical evidence and may even harm the liver and gut microbiome [4, 6].

Another misconception is that only alcohol harms the liver. While alcohol abuse is indeed a leading cause of liver disease in Europe and the Americas, many other factors play significant roles [3].

Poor diet, sedentary lifestyle, obesity, metabolic syndrome, or diabetes are directly linked to non-alcoholic fatty liver disease (NAFLD) (Elvira-Torales et al., 2019).

In other regions like Africa and Asia, viral hepatitis remains a common cause of liver damage [3].

Additionally, long-term medication use, autoimmune diseases, genetic disorders, or ischemia can also contribute to liver issues [10].

Additionally, viewing dietary supplements as “miracle cures” for the liver is a common misunderstanding. In reality, many herbs can interact with medications, increasing or decreasing treatment effectiveness, making disease management more difficult [8].

Even long-term supplementation with certain purified components like inulin, FOS, or pectin can negatively affect the microbiome and liver health [6].

Some reports have even noted liver damage from using herbal teas or high-dose phytoestrogen products [2]. Therefore, using any dietary supplement requires caution and should involve consultation with a healthcare professional.

Conclusion

The liver is central to metabolism and detoxification, and what you eat daily can positively or negatively impact its health. A diet rich in greens, fruits, and unsaturated fats, along with healthy lifestyle habits, forms the foundation for protecting the liver from many disease risks.

In the future, as research on nutrition and liver health advances, we may gain a clearer understanding of how to personalize diets to optimize liver health for each individual.