These 31 Foods Are Good for Your Liver (2024)

"Consuming leafy green vegetables, such as spinach and kale, may help decrease your risk of certain types of liver disease," says Smith. Several studies, she adds, have found that consuming leafy greens regularly boosts those chances.

Seaweed is rich in antioxidants, which is beneficial to those with non-alcoholic fatty liver disease (NAFLD). In fact, a 2020 study published in Liver International examined its effects on a large adult population with NAFLD and found that seaweed consumption was negatively associated with the disease, especially in non-obese participants.

"Nuts, such as almonds, are high in vitamin E and unsaturated fats, which may help the liver remove unwanted cholesterol from the body," says Smith. Nuts have also been associated with a reduced risk of NAFLD, adds nutrition expert for Juice Plus+, Melissa Rifkin, M.S., R.D., C.D.N.

Sprouted seeds and microgreens, such as microbroccoli, are high in sulforaphane, a compound that has been found to combat fatty liver disease.

One of the oldest medicinal foods on the planet, garlic contains an active sulfur-based compound called allicin, which acts as a critical supporter of liver detoxification by assisting with the removal of food additives and the like. Garlic has also been documented to aid in weight loss in those with NAFLD, says Rifkin.

A 2018 study on mice with various diets found that regular consumption of onion can prevent NAFLD, even in the presence of other risk factors such as obesity, hypercholesterolemia, and high fat and sugar intakes.

A bright way to start the day, grapefruit contains antioxidants that can protect the liver "and can also aid in reducing inflammation and protecting cells," says Rifkin.

Eggs provide some of the highest quality protein, containing all eight essential amino acids, cholesterol, and the essential nutrient choline. Research shows choline deficiency can lead to NAFLD, as it fuels some of the liver's filtration processes, as well as the metabolism.

Two phytonutrients found in artichokes, cynarin and silymarin, have been shown to nourish the liver. Research shows that silymarin specifically can reduce oxidative stress and consequent cell damage, thereby protecting liver cells from damage.

Animal studies have consistently suggested that mushrooms can alleviate liver disease. More research on humans is warranted, but a 2020 study on Chinese adults found higher mushroom intake to be significantly associated with lower prevalence of NAFLD.

Foods rich in the antioxidant polyphenols—such as blueberries, strawberries, raspberries, and the like—may help reduce the risk of NAFLD, says Smith. Research shows that the polyphenols in these berries can improve metabolic disorders, which therein protects the liver and can even fight liver cancer.

Like berries, apples contain powerful phenolic compounds, including flavonoids, which can fight inflammatory disease. They also contain pectin, a valuable source of soluble fiber that aids the digestive system—and therefore, the liver.

"Beetroot can be consumed whole or in juice form and contains nitrates and antioxidants that reduce cell damage and inflammation," which positively impacts the liver, Rifkin says.

Like kimchi, yogurt is a probiotic-packed food that can help the liver break down cholesterol, lowering the risk of NAFLD. In fact, research has shown that yogurt consumption decreased cholesterol in patients with type 2 diabetes and high cholesterol.

A 2020 randomized control trial found that after 12 weeks of flaxseed dietary intervention, fatty liver was significantly reduced in NAFLD patients. Flaxseeds were also associated with improved glucose and lipid metabolism and reduced inflammation.

Not only do hemp seeds provide a good mix of omega-6 and omega-3 fats, but a 2020 study found that they can also alleviate high fat diet-induced fatty liver disease by regulating inflammation and oxidative stress.

Chia seeds are rich in omega-3 fatty acid, antioxidants, and fiber, and therefore, could be useful to treat NAFLD. In a 2020 study of 25 people with the condition, a daily supplement of 25 grams of milled chia was associated with a regression of the disease in 52% of participants.