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 for the liver to digest.

The liver is a vital organ for good health. An unhealthy liver can lead to metabolic disorders and liver disease.

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 healthy livers, their positive effects on the organ, and foods that should be avoided.

The following foods and beverages are good for your liver.

1. Coffee

In a 2021 study, Trusted Source 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. The effect could be due to the combination of more than one active component.

A study published in 2021Trusted Source relates coffee to a lower level of liver stiffness. Coffee consumption over a long period may have a protective impact on liver enzymes in both people with liver disease and those without.

2. Oatmeal

Oatmeal is a great way to get more fibre in your diet. The fibres found in oats are particularly beneficial for the liver. Oats are rich in beta-glucans.

According to a 2017 study by Trusted Source, beta-glucans have high biological activity in the body. They modulate the immune system, fight inflammation, and may reduce the risk of obesity and diabetes.

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

Research from 2020 by Trusted Source shows that moderate consumption of green tea is associated with lower levels of two enzymes, alanine and aspartate aminotransferase. 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, consumption is usually stopped to induce liver recovery.

According to a 2020 systematic review by Trusted Source, green tea benefits may vary depending on an individual’s health status. People with nonalcoholic fatty liver disease (NAFLD), for example, might see moderate improvements, while those without NAFLD would experience increased liver enzymes.

4. Garlic

In a 2020 randomized controlled clinical trial, Trusted Source found that taking 800 milligrams of garlic powder for 15 weeks reduced fat accumulation and the risk of comorbidities in NAFLD patients.

According to a 2019 study of Chinese adults conducted by Trusted Source, raw garlic consumption could also lower the risk of liver tumours.

A systematic review by 2020TrustedSource found that garlic supplementation can also reduce AST levels but not ALT. However, the authors stress that further research is needed to confirm the effect.

5. Berries

Polyphenols are antioxidants found in dark berries such as blueberries, raspberries and cranberries. They may protect the liver against damage.

Several animal studies have examined the liver. A 2023 study by Trusted Source, for example, suggests that polyphenols from blueberry and cranberry reduced liver damage in rats.

According to a 2019 study by Trusted Source, blueberries reduce liver fibrosis and lower the rate of weight gain in the liver as well as liver enzyme activity.

According to a 2022 study by 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 study conducted by Trusted Source, a compound found in grape seeds and skins can alleviate the symptoms of liver disease in rats. These include 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 conducted by Trusted Source, naringin can protect against alcohol-induced steatosis of the liver by reducing oxidative stresses.

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 by 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 effects are applicable to human models.

9. Plant foods in general

In a review from 2023, Trusted Source relates plant-based diets to a reduced risk of NAFLD. 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

People should include these foods in a balanced and healthy diet.

10. Fatty fish

Truly Source, fatty fish and fish oils supplements can help reduce the effects of NAFLD.

The study, which was conducted in 2021 on a population-based cohort, also found that regular fish oil supplements from Trusted Source were associated with a lower risk of liver cancer.

Omega-3 fatty acid is found in fatty fish and helps reduce inflammation. These fats are especially beneficial for the liver as they prevent excess fat buildup and maintain enzyme levels.

11. Nuts

Nuts may also be a simple way to protect the liver and keep it healthy.

Nuts are rich in unsaturated fats, antioxidants, and vitamin E. These compounds can help reduce inflammation, oxidative stress and NAFLD.

12. Olive oil

Some fats can help the liver. According to a 2019 study by Trusted Source, 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 or food groups may be harder for the liver to process. Included in this list are:

• Fatty food includes fried foods, restaurant takeout, and fast food meals. Packaged snacks and chips can also contain a surprising amount of fat.
• Starchy food: This includes low-fibre, highly processed pasta, bread, and baked goods.
• Sugar: Reducing sugar intake and eating sugary foods, such as cereals, 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 reducing or eliminating salted deli meats, bacon, or other salted foods.
• Alcohol If you want to give your liver a rest, it is advisable to reduce or eliminate alcohol from your diet.