11 Best Foods for Liver Health, According to Research
Nutrition & FitnessDiet & Nutrition

11 of the Best Foods for Liver Health

These nutrient-packed foods can help protect, repair, and optimize liver health.
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Published on June 4, 2025
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11 of the Best Foods for Liver Health

Consider these 11 liver-friendly foods.

Diet plays a significant role in supporting liver health, especially if you are managing a liver condition such as metabolic dysfunction–associated steatotic liver disease (MASLD), metabolic dysfunction–associated steatohepatitis (MASH), alcohol-related liver disease, or hepatitis. While what you eat can't necessarily reverse liver damage, thoughtful dietary choices can help reduce inflammation and slow disease progression.

Individuals with liver issues often face unique dietary challenges. For instance, some may need to restrict protein or salt intake while others need to manage blood sugar carefully or limit their consumption of certain fats. Appetite changes, nutrient deficiencies, or digestive complications can also make personalized nutrition guidance essential.

Dietary changes should support rather than replace medical treatment. Always follow your healthcare team’s advice and prescriptions. In general, support your liver function by prioritizing whole foods rich in fiber and micronutrients that can benefit liver health.

1

Leafy Greens

plate of spinach

“Leafy green vegetables such as spinach and kale are rich in chlorophyll and antioxidants, which help the liver process toxins,” says Scott Isaacs, MD, an endocrinologist and adjunct instructor at Emory University’s School of Medicine in Atlanta.

Eating large quantities of leafy green vegetables may help decrease some people’s risk for MASLD, which was previously known as nonalcoholic fatty liver disease (NAFLD).

 MASLD is characterized by fat buildup in the liver, and it can lead to severe liver damage.

Raw spinach may be a particularly helpful leafy green choice because it contains polyphenols, which may help lower lipid levels and inflammation, as well as nitrate, which could help minimize liver degeneration.

2

Cruciferous Vegetables

plate of broccoli
Increasing your intake of cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts could decrease your risk of liver cancer and chronic liver disease mortality.

“Cruciferous vegetables like broccoli, Brussels sprouts, and cabbage contain natural compounds that support the liver’s detoxification pathways,” says Dr. Isaacs. Specifically, cruciferous vegetables contain glucosinolates, sulfur-containing compounds that are known for their detoxification and cancer prevention properties.

3

Fatty Fish

plate of raw salmon

“Fatty fish such as salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which help reduce inflammation and prevent fat buildup in the liver,” says Isaacs.

Fatty acids present in oily fish like mackerel may help protect against MASLD, particularly in women.

 What’s more, people who already have MASLD can benefit from consuming fish oil along with vitamin D. While fish oil alone helps decrease biomarkers that indicate liver damage, adding vitamin D can further improve inflammation and insulin levels.

 Speak with your healthcare provider to learn whether vitamin D and fish oil supplementation is recommended for you and what doses would be considered safe based on your health.
4

Coffee

cup of black coffee
A regular coffee habit may hold benefits for the liver as well, decreasing your risk for MASLD and liver scarring (fibrosis) in people who already have MASLD.

 Coffee may also decrease liver cancer risk.

Coffee’s liver-protective benefits could be chocked up to its high levels of antioxidants, which may help decrease fat buildup in the liver and reduce inflammation. The caffeine in coffee may also help minimize inflammation and fibrosis.

Opt for black coffee when possible. “Based on some studies, coffee without cream, sugar, or syrup may reduce the risk of fatty liver disease,” says Elizabeth Aby, MD, assistant professor in the division of gastroenterology, hepatology, and nutrition at the University of Minnesota Medical School in Minneapolis. Most public health groups agree that up to three to four cups of coffee per day is generally considered safe for healthy adults.

5

Green Tea

cup of green tea
Green tea is another beverage with potential liver health benefits. “Green tea contains catechins [a type of antioxidant], which may protect liver cells,” says Isaacs. It may also decrease liver cancer risk.

 What’s more, drinking green tea is associated with a reduced risk of having abnormal liver biomarkers.

 Similar to coffee, drinking plain, unsweetened green tea is healthier than options with added sugar.
6

Turmeric

bowl of ground tumeric
Turmeric is a vibrant spice with numerous potential health benefits, many related to its anti-inflammatory properties.

 As it relates to liver health, turmeric consumption may help improve outcomes for people with MASLD by helping to decrease fat buildup in the liver.

 It may help with insulin resistance and weight management as well.

Talk with your healthcare provider to learn whether taking a turmeric supplement could support your liver health.

7

Garlic

plate of garlic
“Garlic supports liver health by reducing fat accumulation and enhancing detoxification,” says Isaacs. Garlic may also help the liver by synthesizing, breaking down, and storing fat, as well as inhibiting inflammation and oxidative stress.

 In fact, people with MASLD may benefit from garlic supplementation, potentially reducing fat buildup and liver enzyme levels.

Raw white garlic may be particularly beneficial in helping to improve liver function and reducing a person’s risk of liver cancer.

8

Berries

blueberries in a bowl
The antioxidant content and anti-inflammatory properties of specific berries like cranberries and blueberries may help people with MASLD manage the condition and slow its progression.

 In the general population, the polyphenols in these berries may help protect the liver from damage. Consuming the berries whole, as well as in extract and juice form, can be beneficial.
9

Grapefruit

plate of grapefruit
Grapefruit features antioxidant, anti-inflammatory, and detoxification properties, all of which can help support liver health. The citrus fruit also contains a flavonoid called naringin, which may help the liver by inhibiting the production of the hepatitis C virus.

With that said, some people may need to exercise caution when eating grapefruit. “Grapefruit contains antioxidants that help reduce inflammation, but people should check with their doctor if they’re on certain medications [to avoid potential drug interactions],” says Isaacs. Some common drug classes that grapefruit can interact with include statins (a line of treatment for high cholesterol), nifedipine-based drugs (used to treat high blood pressure), and anti-anxiety drugs such as buspirone.

10

Nuts

plate of nuts
Nuts may support liver health in several ways. Their fiber content may help reduce inflammation in the liver, and their protein and unsaturated fat content can help minimize liver scarring. Nuts are also rich in vitamin E, which may help prevent the development of MASLD, especially in women.

Despite these benefits, it’s often recommended to consume nuts in moderation as part of a balanced diet. “With the consumption of nuts, one needs to be mindful of their salt intake, as well as the [high] fat [content],” says Dr. Aby.

11

Olive Oil

bowl of olive oil

Another healthy dietary fat source, olive oil can be particularly supportive of liver health. “Olive oil contains antioxidants and vitamin E and may help protect against fatty liver disease,” says Aby.

Olive oil has the potential to decrease fat buildup in the liver, as well as improve liver enzyme levels.

 Consuming olive oil as part of a calorie-restricted diet could also help improve body weight and support healthy body weight management in people with MASLD.

Foods to Avoid for Liver Health

Limiting potentially harmful foods can also help support optimal liver function. “I recommend limiting saturated fats, trans fat, sugars (such as sugary drinks) and refined carbohydrates (such as those in fast food and packaged baked goods),” says Aby. “I also recommend limiting excess alcohol.”

Isaacs echoes Aby’s caution about sugar consumption for liver health. “Fructose, especially from sources like table sugar and high-fructose corn syrup, is particularly harmful to the liver,” he says. While fruit contains fructose in small amounts, processed and sweetened foods and beverages using high-fructose corn syrup provide the bulk of fructose in our diet.

Ultimately, a balanced diet is key. “No single food or supplement can replace the benefits of an overall healthy eating pattern,” says Isaacs. “Even healthy foods can contribute to weight gain if eaten in excess. Limiting processed foods, added sugars, and unhealthy fats while prioritizing whole, nutrient-rich foods is the best approach,” advises Isaacs.

The Takeaway

  • The foods you eat can have a significant impact on your overall liver health.
  • Certain foods like leafy greens, fatty fish, green tea, and olive oil may be particularly beneficial for various components of liver health, preventing fat buildup, inflammation, and other concerns.
  • On the other hand, foods high in saturated fat and sugar should be limited to protect healthy liver function.
  • Beyond your diet, a number of lifestyle factors support optimal liver health, including maintaining a healthy weight, getting plenty of physical activity, and being mindful of your alcohol consumption.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jessica Freeborn has worked as a health and wellness freelance writer since 2021. She is passionate about encouraging people to take control of their health and stay informed about the latest medical advancements. She has two nursing degrees and has used her healthcare experience to enhance her writing and research.

As someone with type 1 diabetes, she understands the complexities surrounding diabetes management and wants to provide people with accurate information and dispel misconceptions about diabetes treatment.

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