Even if you’re in good health, eating a liver-protective diet is a smart habit to adopt for long-lasting metabolic function and energy. Foods good for liver health become especially important during perimenopause and post-menopause: During these years, declining estrogen levels impact the liver’s ability to manage cholesterol efficiently, which may increase the risk of both liver and heart disease, explains Michelle Routhenstein, R.D., a cardiology dietitian at EntirelyNourished.com.
Specific populations at risk of liver decline are those with obesity, diabetes, and polycystic ovarian syndrome, says Gareth Morris-Stiff, M.D., chief medical officer at The Liver Clinic. And unlike some organs (e.g. your stomach) that let you know right away, issues with your liver can be silent. “It’s hard to know how well it’s functioning—or not—until you’re really bad off,” says Dr. Morris-Stiff.
Meet the experts: Gareth Morris-Stiff, M.D., is the chief medical officer at The Liver Clinic. Michelle Routhenstein, R.D., is a cardiology dietitian at EntirelyNourished.com. Cérine Cherkaoui, R.D., is the clinical dietitian manager at The Liver Clinic. Brooke Williams, D.O., is a board-certified internal medicine specialist who serves as a dedicated Hospitalist in North Carolina. Dawn Menning, R.D., is director for digital health with Nutu.
In addition to other healthy lifestyle habits, certain nutrients may offer a protective effect to the liver. And while a liver-friendly diet—rich in antioxidants, fiber, lean protein, and healthy fats—isn’t a magic fix, “it does help the liver do what it’s built to do: repair, filter, and keep things flowing,” says Brooke Williams, D.O., a board-certified internal medicine specialist who serves as a dedicated Hospitalist in North Carolina. It’s less about a quick cure and more about creating the right conditions for your liver to thrive.
Now, if you experience any symptoms of liver disease, including jaundice, dark-colored urine, light-colored stool, digestive problems, or weight loss, per Dr. Morris-Stiff, see your doctor right away before changing up your diet.
If you simply want to get ahead of the liver health game, check out the expert-recommended foods below to add to your plate.
Nutrients for liver health
Key nutrients for liver health include antioxidants (like vitamins C and E) found in fruits and vegetables, which help reduce oxidative stress, says Cérine Cherkaoui, R.D., clinical dietitian manager at The Liver Clinic. Oxidative stress plays a role in liver disease progression to liver fibrosis and cirrhosis, according to a 2023 study in Antioxidants.
Minerals such as selenium and zinc can also help reduce oxidative stress and support liver enzymes, Cherkaoui says, while choline aids fat transport. Dr. Williams says choline is the “unsung hero” in the liver health story. “This nutrient helps package and ship fat out of the liver,” she says, which could otherwise eventually lead to nonalcoholic fatty liver disease. “Keeping your choline levels up is a small move that makes a big difference in keeping your liver running clean and clear,” she says.
Meanwhile, folate, a B vitamin, plays a role in methylation and detoxification, two processes that are essential to liver function, explains Routhenstein. Dawn Menning, R.D., director for digital health with Nutu, adds that omega-3s help reduce liver fat and inflammation.
Last but not least, consider fiber. “Fiber, in general and for liver health, is often overlooked,” Cherkaoui says. The nutrient “plays a crucial role in regulating blood glucose and cholesterol levels, improving insulin sensitivity, aiding digestion, and supporting the gut-liver axis,” she explains, referring to the teamwork done by the gut and liver to process food, waste, and keep bodily systems in balance.
Foods that are good for liver health
Cherkaoui recommends reaching for anything that fits into the Mediterranean diet—“not only because it’s delicious, but because it’s consistently ranked as one of the healthiest diets in the world,” she says. And that applies to liver health.
Here are a few stand-out ingredients that Cherkaoui and the other experts say are particularly kind to liver function.
Lemons
The citrus fruit is rich in vitamin C, “which may help to stimulate bile production and enhance the liver’s detoxification capabilities,” says Routhenstein.
Artichokes
Chokes are high in antioxidants and fiber, which may reduce liver fat and improve cholesterol metabolism, says Routhenstein. A notable, unique antioxidant in artichokes is cynarin, adds Cherkaoui, which supports bile flow and protects liver cells.
Lentils
Lentils and legumes are rich in folate. They’re also a great source of fiber and protein (and can help replace saturated fats and red meats in meals), which support healthy blood sugar and the gut-liver axis, Cherkaoui says.
Nuts
Walnuts, brazil nuts, and almonds are rich in omega-3 fatty acids and vitamin E, both of which help reduce oxidative stress and inflammation in the liver, regulate fat metabolism, and improve cholesterol levels, says Routhenstein. Collectively, keeping those markers in check can help reduce the risk of developing liver disease.
Grapefruit
This citrus fruit contains the flavonoid naringenin, an antioxidant that may help improve insulin sensitivity and glucose metabolism, making it beneficial for liver health, says Routhenstein.
Berries
Blueberries and raspberries, due to their rich red and blue colors, are rich in anthocyanins, antioxidants that may help address age-related liver changes, says Routhenstein.
Extra-virgin olive oil
Cook with it, make it into dressings, drizzle it on dishes for a dash of extra flavor and liver perks. Cherkaoui says EVOO is packed with polyphenols (antioxidants) and omega-3 fatty acids that help prevent fat from collecting around the liver and improve insulin sensitivity.
Garlic
Garlic is a natural anti-inflammatory that boosts liver enzyme activity, says Cherkaoui. A 2020 study found an intake of garlic powder at 800 milligrams a day for 15 weeks to improve fatty liver disease, liver enzymes, lipid profiles, and fasting blood sugar in patients with non-alcoholic fatty liver disease. Remember: Always talk to your doctor before starting any new supplement.
Beetroot
Beetroot is high in antioxidants like betalains that support liver detoxification, says Cherkaoui. Animal studies have supported this, but more human research on its effects is warranted.
Salmon
Oily fish, in general, are rich in omega-3 fatty acids that can decrease liver inflammation, says Menning.
Whole grains
Grains like oats and quinoa deliver fibrous beta-glucans that may reduce cholesterol and support the gut-liver axis, says Cherkaoui.
Cruciferous vegetables
Cauliflower, Brussels sprouts, broccoli, and their cruciferous relatives provide fiber and antioxidants that support liver and gut health, per Menning and Cherkaoui.
Foods that may be bad for liver health
The worst foods for your liver are ultra-processed, including deep-fried meals, cold cuts, refined sugars in cereals, cakes, sweetened drinks, and highly processed baked goods, says Cherkaoui. “These foods are often high in trans fats, seed oils, added sugars, and preservatives which can drive inflammation, worsen insulin resistance, and promote fat accumulation in the liver,” she explains.
On the note of sugar: Fructose in particular is processed in the liver where it’s converted into fat, Routhenstein explains, which can cause fatty liver disease if consumed in excess.
Famously, alcohol is not good for liver health. “It’s metabolized into acetaldehyde, a toxic byproduct that damages liver cells and can lead to liver diseases, including liver cancer,” Routhenstein says. She adds that ultra-fatty foods like cheese and red meats can promote fat accumulation in the liver, too, leading to non-alcoholic fatty liver disease.
Other habits for good liver health
The experts recommend following basic pillars for healthy living to maintain a strong liver. Those include:
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Get adequate sleep to help the body repair and regenerate liver cells.
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Exercise regularly—at least 150 minutes per week—to maintain a healthy weight and avoid liver fat accumulation.
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Drink plenty of water to help the liver eliminate waste.
Frequently asked questions
Experts share answers to common liver health questions below.
What is the best drink for liver health?
Coffee is one of the most widely researched drinks for liver health, says Cherkaoui. “When consumed in moderation, it has been shown to help lower liver enzyme levels and protect liver cells thanks to its rich antioxidant profile,” she adds.
Is it possible to “detox” the liver with diet?
“The liver naturally eliminates toxins from the body and does not require a special diet or cleanse,” says Menning. “To keep it healthy, focus on a balanced diet of whole grains, fruits, vegetables, lean protein, and healthy fats as well as engaging in regular physical activity.”
The bottom line
A Mediterranean-adjacent diet that focuses on antioxidants, fiber, and healthy fats is most likely to be liver protective and generally good for you. “That said, I always encourage my clients to follow the 80/20 rule: nourish your body with whole foods most of the time and leave room for flexibility and enjoyment without guilt,” says Dr. Morris-Stiff. “It’s about what you do consistently, not occasionally.”
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