Foods to eat and avoid for good liver health
Last updated Feb. 26, 2024, by Marisa Wexler, MS
Fact-checked by Marta Figueiredo, PhD
Eating a well-balanced diet is a key part of keeping the liver healthy. A healthy liver diet is one that provides the organ with all the nutrients it needs to stay healthy, while limiting substances that can damage it or set the stage for liver disease.
How does food affect the liver?
Liver health and diet are closely connected. The liver is responsible for producing bile, a digestive fluid that contains bile acids and other molecules that help break down fats and absorb fat-soluble vitamins, including vitamins A, D, E, and K.
People with liver disease often have changes in their nutrient metabolism and have problems absorbing these essential vitamins, which leads to certain nutrient deficiencies that may require dietary supplements.
The liver is also key in helping the body’s metabolism meet ongoing energy demands. It stores sugar, or glucose — the body’s primary source of energy — following a meal that can be released later during fasting or periods of starvation to maintain blood sugar at optimal levels and fuel other tissues.
Diet is one of the main factors that control how much fat is stored on the body, including in the liver. When excess fat builds up in the liver, it can cause inflammation and damage, a condition known as fatty liver disease, which often co-occurs with other metabolic issues such as diabetes.
A fatty liver disease diet specifically seeks to promote weight loss in order to reduce the amount of fat in the liver. For most people who don’t have fatty liver disease, a diet for a healthy liver simply aims to provide the body with all the nutrients it needs to function and maintain a stable weight.
Best foods to eat for a healthy liver
Although specific foods are sometimes touted as being especially healthy foods for the liver, there’s not enough robust evidence to support these claims. Instead, the best foods for a healthy liver are generally whole foods that give the body lots of nutrition without an excess of sugar or fats.
Foods for a healthy liver typically include:
- fiber-rich foods like whole grains
- fruits and vegetables
- lean protein like chicken and fish, and plant-based proteins like legumes, nuts, and seeds
- low-fat dairy products, like skim milk
- sources of fat that don’t have a lot of saturated fat, such as fatty fish, olive oil, and avocado.
People with liver disease are also advised to drink plenty of fluids, mostly water, to prevent dehydration and promote healthy liver function.
Those with cirrhosis, a later stage of liver damage marked by irreversible tissue scarring, may improve clinical outcomes by increasing their protein intake. A total of 1.2 to 1.5 grams of protein per kg of bodyweight per day are recommended for this patient population.
Foods to limit or avoid
Generally, foods to avoid for a healthy liver are those that have a lot of fat, high cholesterol levels, and/or added sugar, such as:
- fried foods and processed foods
- pastries and sweets
- sugary drinks like soda
- red meat and fatty animal products like butter or lard
- refined grains such as those in white bread.
Apart from fat-conscious foods, a healthy liver diet generally minimizes substances that can damage the liver, most notably alcohol.
Raw and undercooked shellfish like oysters and clams can carry infections that can damage the liver, so it’s recommended to only eat shellfish that’s been fully and properly cooked.
Limiting salt intake may also be recommended for some liver disease patients to help reduce fluid retention and liver swelling.
Healthy diets for the liver
There isn’t a specific diet that’s considered the best diet for liver health. For some people, following a specific dietary plan like a plant-based diet or a Mediterranean diet can help establish healthy eating habits, but there isn’t a one-size-fits-all approach that works for everyone. They key is to build routines for healthy eating that can be stuck with in the long term.
In some people with liver diseases, specific dietary changes or supplements may be recommended. These should be carried out under the guidance of a healthcare professional.
Liver Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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