Foods to Eat & Avoid for a Healthy Liver

The liver is the largest organ of the human body, performing essential everyday functions. It is responsible for producing necessary enzymes, removing toxins from the blood, breaking down waste, regulating protein production, storing iron, and managing the immune system to safeguard the human body.

Many of us might not give our liver’s health much importance, but the truth is that the liver is one of the most critical organs in our body and is working around the clock to keep us healthy and running. Severe disorders and complications can arise when you fail to care for your liver properly, such as eating nutritious food, exercising regularly and staying away from drugs and alcohol.

This blog will walk you through the list of foods that improve your liver functions and which foods hamper them.

5 Foods Healthy for the liver

Eating the right foods supports your liver in performing its functions more effectively and keeps it healthy. So, it is essential to have a balanced diet rich in nutrients that support liver health. Here are five foods to consume to keep your liver healthy:

Coffee & Tea

Coffee is one of the beverages you can drink to promote liver health. Studies have shown that drinking coffee reduces the risk of Liver cirrhosis or permanent liver damage. It is important to note that caffeine increases antioxidant levels in the liver and lowers the number of abnormal liver enzymes in people at risk for liver diseases.

Tea is widely beneficial for health, but studies show that it has specific benefits for the liver. Regularly drinking green tea reduces the internal effects of liver disease. Tea may also act as an antioxidant while improving the formation of liver enzymes.

Fresh Vegetables & Fruits

Vegetables, fruits, and pulses play a crucial role in developing the body. These food items have many antioxidants that help improve liver health and help the liver heal from damage.

Many vegetables help increase the liver’s natural detoxification enzymes, protect it from damage, and improve blood levels of liver enzymes. Some liver-friendly vegetables and fruits include spinach, beetroot, broccoli, cabbage, citrus fruits, apples, grapes, berries, etc.

Fatty Fish

Fatty fishes such as tuna, salmon, and sardines are a rich source of omega-3 fatty acids, which help reduce inflaming of the liver. These fats prevent accumulating extra fat in the liver and maintain normal levels of enzymes.


Nuts are high in nutrients, vitamins, fats, and antioxidants, making them beneficial for treating various disorders. Hence, including nuts in your diet helps improve the overall health of the liver. Nuts have antioxidants and unsaturated fatty acids, which help protect the liver againstnon-alcoholic fatty liver disease (also known as NAFLD).

Whole Grains

Whole grain products like oatmeal, brown rice, millet and barley are great for the liver. They are high in fibre and reduce sugar storage in the liver. Fibre-rich food reduces fat in the liver and helps relieve indigestion, which helps maintain liver health.

Food to Avoid for a Healthy Liver

Adding specific food groups to the diet is one way of managing liver health. However, it is also essential to avoid or limit the intake of certain foods.

Baked & Fried Foods

Everyone loves to eat pastries, fries, muffins, and chips. But the truth is it adversely affects the liver. The liver breaks down fats and converts them into energy. However, too much baked and fried food could be harmful to the liver. It could also result in fatty liver disease, resulting from fat build up in your liver cells.

Aerated/Fizzy Drinks

There is no harm in consuming aerated drinks occasionally. When consumed regularly, it can start damaging your liver and could lead to the development of various liver complications. When you drink it excessively, it can also be a significant cause of weight gain and obesity resulting in liver damage treatment . And obesity can affect your liver by increasing the chances of developing fatty liver disease.


Excessive drinking of alcohol is one of the most common causes of acute and chronic liver diseases. Alcohol affects the liver, contributing to fatty liver disease and other conditions, such as cirrhosis.

Processed Meat

Processed meats like salami, bacon and hot dogs tend to be very high in saturated fat, which when eaten over time may damage your liver. Red meat like beef and pork are all high in saturated fats. Liver Transplant surgeons suggest that a person with fatty liver disease should avoid these foods as much as possible.

Foods Rich in Salt

Salt is never easy on your liver. Excess salt intake can lead to water retention in the body. You must avoid the consumption of canned soups and processed food items rich in sodium content.

It is not common knowledge that people can maintain their liver health by watching what they eat. Choosing the right food as part of your daily diet can help avoid potential health issues in the long run.

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