11 Foods That Can Boost and Repair the Liver

The liver is responsible for more than 500 vital functions in your body. It helps digest food, makes important proteins for the blood, and removes toxins and waste products from the body — among many others. So it’s important to take care of your liver. 

Your diet plays an important role in protecting your liver so it can keep running smoothly. This is true whether you have a healthy liver or if you have liver disease — like fatty liver or cirrhosis. We’ll run through the best foods that can boost liver health or help repair some of the damage.

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.

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2. Berries

It’s smart to add blueberries, strawberries, and raspberries to your meals and snacks. They’re rich in fiber and many antioxidants, including ones called 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. But these findings are not yet verified in humans.

3. Grapes

Like berries, grapes contain fiber and antioxidants. More specifically, grapes contain an antioxidant called resveratrol. This may help prevent further liver damage in people with nonalcoholic fatty liver disease (NAFLD) — a common liver condition in the U.S. Studies show that people with NAFLD who take resveratrol supplements made from grape extract may have less liver inflammation. Antioxidants like resveratrol may help with oxidative stress that can worsen NAFLD.

4. Nuts

Nuts are full of healthy unsaturated fats, which are a good addition to your diet for multiple reasons. One study found that eating 28 g of walnuts a day (a small handful) — alongside a 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 for 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 (like from vegetable and seed oils) 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. It has anti-inflammatory and antioxidant properties, and both decaf and caffeinated coffee seem to be beneficial. Studies suggest that a substance in coffee called diterpenes may help with detoxifying actions, which can be beneficial for people with liver fibrosis and cirrhosis. But it’s best when you don’t add a ton of sugar, because excess sugar is bad for your liver.

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• Do detox teas for the liver really work? Our experts go through the drinks and teas that are reported to help the liver — and find that some of them may actually be harmful.

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• Medications that may cause liver damage: If you’re worried about your liver health, review the list of over-the-counter and prescription medications to avoid.

8. Tea

Tea, specifically green tea, contains compounds — called catechins — that have antioxidant and anti-inflammatory effects. Studies show that these compounds can help lower the risk of NAFLD. Green tea catechins may also help prevent liver cancer. But it may be best to stick with green tea rather than supplements. Green tea supplements, when taken in excess, have been linked to liver damage.

9. Olive oil

Olive oil contains phenols and monounsaturated fatty acids (MUFAs), which are known to be heart-healthy. Researchers found that when 100 people at high risk of heart disease followed a Mediterranean diet supplemented with olive oil, their risk of developing NAFLD was lower. 

In fact, several studies have looked at the effects of olive oil consumption on people with NAFLD. Researchers noted improvements in liver health when people added anywhere from 2 tbsp to 9 tbsp of olive oil to their diet.  

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10. Prickly pear

Prickly pear is a cactus that has edible fruit. In several studies in animals, it has been shown to have a beneficial effect on liver health. When rats were fed prickly pear, they were less likely to develop fatty liver. This protective effect was also seen in rats who were given alcohol to intentionally harm the liver. But there’s no good research to say whether this helps in humans, too.

11. Grapefruit

Grapefruit contains an antioxidant called naringin. In the lab, scientists have found that treating liver cells with naringin helps protect them from alcohol. Similar findings have been seen in rats that were given grapefruit juice. But again, more research is needed to know if humans get the same benefit.

Which foods should you avoid for better liver health?

If you’re adjusting your diet to help your liver, it’s just as important to avoid certain foods. Research suggests that the following foods have been associated with an increased risk of fatty liver:

• Fast food: It tends to contain excess sugar, salt, and unhealthy fats that are bad for your liver.

• Ultra-processed foods: These often contain chemicals that need to be processed by the liver, which can lead to inflammation and fat buildup. 

• Sweetened foods: Foods with added sugars put an extra stress on the liver. Pay attention to ingredients that contain the word syrup, juice, nectar, or end in -ose (like dextrose). 

• Sugary drinks: This goes beyond soda. Sports drinks, energy drinks, and fruit drinks are bad for your liver.

• Artificial sweeteners: Diet foods and drinks are not always better for the liver. Try to avoid products that contain aspartame, sucralose, and saccharin. 

• Refined grains: Try to avoid foods made with white or all-purpose flour. Opt for whole grain foods whenever possible. 

• Red meat and processed meat: Beef, pork, lunch meats, and hot dogs increase your risk of heart disease, liver disease, and even some types of cancer.

• Alcohol: This one likely comes as no surprise. More than 7 drinks per week for women, or 14 drinks for men increases your risk of liver damage.

Even if you already have NAFLD, avoiding the above foods can help repair the liver and reverse the condition

General tips for a liver-healthy diet

The items in the above list are not the only options for liver-healthy foods. A balanced diet in general is important to keep your liver in top shape. Here are some general guidelines that can help you build a liver-healthy diet:

• Eat more fiber. Foods that contain fiber — such as vegetables, beans, and nuts — may help with optimal liver function. 

• Pick healthy fats. Choose foods with healthier unsaturated fats — like monounsaturated and omega-3 fats — instead of foods with saturated fat or trans fats. 

• Drink water. When choosing beverages, water is always a smart choice for sugar-free hydration. It helps your liver function properly and prevents dehydration.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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