The 8 Foods That Are Super Healthy For Your Liver - GoodRx (2024)

The liver is responsible for more than 500 vital functions in your body, so it’s important that you take good care of it. The main functions of the liver are to process and metabolize blood and to produce bile to carry away waste products.

Think of the liver like a filter that keeps the body clean. It clears the blood of toxins and helps the body resist infections by creating immune factors (or proteins and cells) and removing bacteria from the bloodstream. It’s part of the body’s built-in detoxification system.

The liver also makes cholesterol and proteins that help carry fats through the body and converts extra sugar (glucose) into glycogen — the storage form of glucose in the body. That makes your liver a vital part of the digestive process.

What makes food good for your liver?

There’s no single food that supports liver health, but a balanced diet can help keep your liver in top shape. That means filling your plate with vegetables, fruit, whole grains, beans, and fatty fish.

Foods that contain fiber — such as vegetables, beans, and nuts — may help with optimal liver function. It’s also smart to choose foods with healthier unsaturated fats, including monounsaturated and omega-3 fats, instead of foods with saturated fat or trans fats.

When choosing beverages, water is always a smart choice for sugar-free hydration. Coffee and tea contain antioxidants that support liver health and are also hydrating.

It’s wise to limit foods and beverages that can harm the liver when consumed in excess, such as alcohol and foods with a lot of sugar and saturated fat. That means cutting back on deep-fried food, fatty meats, and sugar-sweetened beverages.

Diets that are high in sugar — especially the kind in sweetened drinks — may increase the risk of non-alcoholic fatty liver disease (NAFLD). This is a condition where excess fat builds up in the liver and may lead to liver damage and other chronic diseases.

The best foods for your liver

1. Cruciferous vegetables

If you love broccoli, you’re in luck. This cruciferous vegetable — along with cauliflower, Brussels sprouts, and mustard greens — are good for your liver. They are a source of fiber, which supports liver health. Plus, they contain antioxidants and phytochemicals that may help prevent liver cancer.

2. Berries

It’s smart to add blueberries, strawberries and raspberries to your meals and snacks because they’re rich in fiber. Berries also contain many antioxidants, including anthocyanins. Studies in test tubes and on animals have linked the powerful antioxidants in berries to reduced liver damage. The antioxidants may also help slow the growth of cancerous liver cells. Human studies are still lacking, so there’s no definitive proof of these associations just yet. Research is ongoing.

3. Grapes

Like berries, grapes contain fiber and antioxidants. Specifically, grapes contain an antioxidant called resveratrol, which may help prevent further liver damage in people with NAFLD. Studies show that people with NAFLD who take resveratrol supplements made from grape extract may have less inflammation. Oxidative stress is involved in the progression of NAFLD, but antioxidants from foods and supplements may help combat this process.

4. Nuts

With an abundance of healthy unsaturated fats, nuts are a good addition to your diet. Specifically, a recent study found that including 28 grams of walnuts into a daily Mediterranean diet may reduce your risk of developing NAFLD. Another study showed that diets with a higher intake of nuts are associated with a decreased risk of NAFLD, particularly in men.

5. Beans

The American Liver Foundation recommends reducing saturated fat and red meat in your diet. One great way to do that is to occasionally replace red meat with beans, lentils, and chickpeas. These legumes are low in saturated fat and are a source of fiber, which is a winning combination that protects liver health.

6. Fatty fish

Oily or fatty fish, such as salmon and trout, is a good source of omega-3 fat. NAFLD is associated with diets that are too high in omega-6 fats and too low in omega-3 fats, so eating more oily fish can help adjust this balance. Omega-3 fats may slow the progression of NAFLD.

7. Coffee

Coffee is good for liver health, but it works best when you don’t add a ton of sugar because excess sugar is bad for your liver. Coffee has anti-inflammatory and antioxidant properties, and both decaf and caffeinated coffee seem to be beneficial. Studies show that diterpenes in coffee may help with detoxifying actions, which can be beneficial for people with liver fibrosis and cirrhosis.

8. Tea

Tea, specifically green tea, contains bioactive compounds that have antioxidant and anti-inflammatory effects. Studies show that these compounds, including catechins, can also help lower the risk of NAFLD. Green tea catechins may also help prevent liver cancer. And while green tea is healthy, it should be noted that green tea supplements, when taken in excess, have been linked to liver damage.

How else can you keep your liver healthy?

In addition to this list of foods and beverages to enjoy more often, it’s also important to focus on foods to limit. Diets high in added sugar, fat, and salt have been linked to liver disease and NAFLD. Your best bet is to cut back on ultra-processed and fast foods, while enjoying more fruit, vegetables, beans, and whole grains.

Alcohol is also a contributing factor to liver problems. If you don’t drink alcohol, don’t start. If you do drink, stick with no more than one drink a day for women or two drinks a day for men. And drink lots of water. It helps your liver function properly and prevents dehydration.