Garlic, olive oil, berries, and green tea are just a few of the foods and beverages that can protect your liver. Foods that are fatty, sugary, or salty can be harder to digest for the liver.
Even though it is impossible to control all risk factors for liver disease, certain foods and beverages can help improve liver health.
This article will discuss the best foods for the liver, their benefits, and foods to avoid.
Top Foods and Drinks for Liver Health
1. Coffee
A 2021 studyTrustedSource analyzed data from 494,585 individuals in the United Kingdom to determine how different types of coffee, such as decaffeinated instant and ground coffee, might affect the risk for chronic liver disease.
Ground coffee was the most effective among decaffeinated types of coffee.
The researchers suggest that 3-4 cups of tea per day can provide the maximum protective effect. They also believe the impact could be due to the combination of more than one active component.
A 2021 study by Trusted Source also links coffee to a lower level of liver stiffness. Long-term, regular coffee consumption could also have a protective impact on liver enzyme levels. This is true for people with liver disease as well as those who consume alcohol.
2. Oatmeal
Oatmeal is a great way to get more fiber in your diet. The fibers found in oatmeal may be particularly beneficial for the liver. Oats are rich in beta-glucans.
According to a study from 2017 (Trusted Source), beta-glucans have a high biological activity in the human body. They modulate the immune systems and fight inflammation. They may also help reduce the risk of diabetes or obesity.
In addition, the review notes that beta-glucans in oats could help reduce the amount of fat in mice’s livers and protect their liver. More clinical studies will be needed to confirm the benefit of oats in humans.
Instant oatmeal is not the best option for those who want to include oats in their diet. Instead, opt for whole oats and steel-cut oats. Instant oatmeal can contain sugars or flour, which are not as healthy for the body.
3. Green Tea
A 2020 research review by Trusted Source highlights the research that links moderate green tea consumption to lower levels of alanine and aspartate amylases (ALT). Both enzymes can increase as a result of liver injury.
Green tea extract can cause liver injury or an increase in enzymes. In such cases, green tea extract consumption was usually stopped to induce liver recovery.
The results of a 2020 systematic review source suggest that the effects of green tea may vary depending on the health status and individual. It is possible to have moderate benefits for people with Nonalcoholic Fatty Liver Disease (NAFLD) but increase liver enzymes when people do not have NAFLD.
4. Garlic
The results of a 2020 randomized controlled clinical trialTrustedSource showed that taking 800 milligrams of garlic powder for 15 weeks reduced fat accumulation and the risk of comorbidities in NAFLD patients.
According to a study by 2019 population studyTrustedSource in China, raw garlic consumption can also lower the risk of liver tumors.
A systematic analysis from 2020TrustedSource found that garlic supplementation can also reduce AST levels but has no impact on ALT levels. They do, however, stress that further research is needed to confirm the effect.
5. Berries
Many dark berries, including blackberries and raspberries as well as cranberries, contain antioxidants known by the name polyphenols that may protect your liver.
The liver has been studied in several animal studies. A 2023 report Source, for example, suggests that polyphenols in blueberry and cranberry can reduce liver damage.
According to a 2019 studyTrusted source, blueberries reduce liver fibrosis and the weight gain of livers in rats.
According to a study by 2022 Trusted Source, blueberries can also help manage liver dysfunction and age-related disease in rats.
Further research is needed to determine the effects of berry polyphenols in humans.
6. Grapes
According to a 2022 studyTrustedSource, a compound found in grape seeds and skins, can alleviate symptoms of liver disease in rats. This includes liver enlargements, inflammation, and fat accumulation.
It is easy to include these compounds in your diet by eating whole grapes with seeds. Grape seed extract supplements may also contain antioxidants.
7. Grapefruit
Grapefruit is rich in two antioxidants, naringin (and naringenin). These antioxidants may protect the liver by reducing inflammation and protecting liver cells.
According to a 2019 study by studyTrustedSource, naringin could protect against alcohol-induced liver damage by reducing oxidative stress.
Some medications may interact with grapefruit. Therefore, people should consult their doctor before adding grapefruit to their diet.
8. Prickly pear
Fruit and juice from the prickly pears may be beneficial for liver health. According to a 2022 article, Trusted Source, prickly-pear extracts have shown positive effects on liver health in animal studies.
More research is needed to determine which bioactive compound causes these effects, what the best dose would be, and if the products are applicable to human models.
9. Plant foods in general
A review in 2023 by Trusted Source relates plant-based diets to a lower risk for NAFLD and liver fat. They group the following plant foods as healthy:
- Whole grains such as whole grain bread, brown rice, and whole wheat couscous
- Vegetables such as broccoli, carrots and lettuce
- nuts
- Beans such as broad beans, peas, and green beans
If possible, people should include these foods in a balanced and healthy diet.
10. Fatty fish
Consuming fatty fish and vitamins and antioxidants. These compounds can help reduce inflammation and oxidative damage and prevent NAFLD.
12. Olive oil
A 2019 study by Trusted Source suggests that olive oil, as part of the Mediterranean diet (https://www.medicalnewstoday.com/articles/324221), may reduce oxidative stress and improve liver function. According to a 2018 studyTrustedSource, olive oil as part of a Mediterranean Diet may reduce oxidative stresses and improve liver functions. The high level of unsaturated fats in olive oil is responsible for this.
Currently, there are few clinical studies on the benefits of olive oil for NAFLD patients.
Avoid these foods
Doctors will generally recommend a healthy diet. Some foods and food groups are trusted sources that the liver might find difficult to process. These include:
- Fatty food: This includes fried foods, takeout from restaurants, and fast food meals. Snacks and chips in packages can also contain a surprising amount of fat.
- Starchy food: This includes low-fiber, highly processed pasta, bread, cakes, and baked goods.
- Sugar: Reducing sugar intake and sugary foods, such as cereals bak, baked goods, and candies, may reduce liver stress.
- Salt You can reduce your salt intake by eating less, choosing low-sodium canned meats and vegetables, or avoiding or reducing salted deli meats, bacon, or other fatty foods.
- Alcohol If you want to give your liver a rest, it is advisable to reduce or eliminate alcohol from your diet.
