The researchers found that people who consumed fish oil supplements had a:. According to a review of available research, people with NALFD may benefit by taking omega-3 fatty acid supplements.

These supplements may help by:. Olive oil has been found to improve heart health when consumed over a long period of time. Research from notes that extra virgin olive oil EVOO may have several liver-protecting properties. Due to the monounsaturated fatty acids in EVOO, it may also help protect your liver from damage by decreasing:.

A review of nine trials suggests that olive oil may also help reduce liver enzymes and liver fat that contribute to disease. A study involving nearly 24, people found that those who ate more nuts had a smaller risk of NALFD. The authors note that nuts may also help reduce inflammation, oxidative stress, and insulin resistance, which can be beneficial for the liver.

According to the review , walnuts are amongst the most beneficial for reducing fatty liver disease. Compared with other nuts, walnuts have:. In a study , participants were provided 28 grams 1 ounce of walnuts every day as part of a Mediterranean diet.

People who ate walnuts at least five or six times a week had significantly greater liver fat loss than those who ate walnuts less often. This fat loss was associated with overall anti-inflammatory and metabolic health benefits. To get these potential benefits, try sprinkling walnuts on top of salads, oatmeal, or plain yogurt.

Complex carbohydrates are metabolized slower than refined carbs and typically prevent wide fluctuations in blood sugar. Refined carbs have been associated with an increase in NALFD. In particular, foods that are high in fructose, glucose, and saturated fat. Complex or unrefined carbs have essential nutrients, such as zinc, B vitamins, and higher fiber levels, which are all important for a healthy liver and metabolism.

A whole food diet high in protein, fiber, and unsaturated fats may be beneficial for people with NALFD. Some whole-grain carbs include:. Certain liver conditions may require a more specialized diet. In some cases, people with advanced liver disease may not be able to absorb the fats they eat and may have to limit oils and fatty fish.

Typically, healthcare professionals recommend that people with hemochromatosis, a condition in which there is too much iron in the body, avoid consuming iron. Those with hepatitis C may also need to limit their intake of iron and salt. Speak with a healthcare professional if you lose a lot of weight in a short amount of time despite eating liver-friendly foods.

If you have fatty liver disease, they may recommend losing weight or avoiding alcohol if you have liver damage related to alcohol use.

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Find out how your diet…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Kristeen Cherney — Updated on October 12, Avocados Coffee Oily fish Olive oil Walnuts Complex carbs Takeaway Some foods may help improve your liver function and reduce damage caused by liver disease.

Fruits and vegetables are concentrated in liver-protective nutrients such as fiber , vitamins, minerals, and plant compounds. Fiber-rich foods , like fruits and vegetables, help prevent and reduce fat accumulation in the liver by increasing satiety, which can help promote fat loss. Anti-inflammatory and antioxidant substances found in fruits and vegetables, such as carotenoids and polyphenols, can help prevent inflammation-related liver injury.

Diets rich in fruits and vegetables, such as the Mediterranean diet , have been shown to be effective in preventing and treating fatty NAFLD. Ginger is a root derived from the Zingiber officinale plant. Its consumption is linked to a variety of benefits, including improved liver health.

Ginger contains a number of anti-inflammatory and antioxidant compounds, such as gingerols and shogaols, that may benefit people with certain liver conditions, such as NAFLD. These compounds may help prevent and improve liver diseases by reducing oxidative stress and the production of proinflammatory substances that may otherwise lead to cellular damage.

In a study that included 46 people with NAFLD, treatment with 1, milligrams mg of ginger powder per day for 12 weeks led to significant reductions in markers of inflammation and liver disease, including the liver enzyme alanine aminotransferase ALT , fetuin-A, and C-reactive protein CRP , compared to placebo treatment.

Ginger powder and fresh ginger can be added to a number of sweet and savory dishes, making it a smart kitchen ingredient for those with liver conditions. Like ginger, garlic is packed with liver-supportive substances, including allicin, allinin, and ajoene, which have powerful antioxidant and anti-inflammatory effects in the body.

Regularly consuming garlic may help improve liver health in people with liver disease and even reduce the risk of liver cancer. A study that included 90 people with NAFLD showed that the group who were supplemented with 1, mg of garlic powder per day for 12 weeks had lower levels of the liver enzymes ALT and aspartate aminotransferase AST as well as significant reductions in liver fat compared to a placebo group.

Additionally, studies show that regularly eating raw garlic may lower the risk of liver diseases, such as NAFLD and liver cancer, in certain populations. Chia seeds and flaxseeds are incredibly rich in fiber, which is important for people with liver disease.

High-fiber foods can help protect against liver disease by reducing overall calorie consumption and supporting healthy body weight, as well as stimulating the growth of beneficial bacteria in the gut, which can reduce inflammation and protect against liver injury.

Flax seed consumption has also been shown to decrease markers of liver disease and liver fat accumulation in people with NAFLD and may help protect against liver cancer.

Olive oil has high levels of monounsaturated fats and antioxidants, which may help reduce the accumulation of fat in the liver, lower the risk of heart disease in people with liver conditions like NAFLD, and prevent liver disease.

The protective effect of olive oil against NAFLD was greatest in people with obesity. Moreover, the antioxidant compounds found in olive oil could help promote general liver health by protecting liver cells against oxidative damage and preventing inflammation.

Seafood is rich in liver-protective nutrients, such as anti-inflammatory fats, and antioxidant nutrients, like selenium and vitamin E. Studies show that diets rich in seafood may help reduce liver fat and protect against liver diseases like NAFLD and liver cancer. Coffee and some types of tea, such as green tea, are rich in antioxidants.

Drinking coffee and certain types of tea has been shown to be protective against liver conditions such as liver cancer. High consumption of coffee and green tea has been linked to a significant reduction in liver cancer risk as well as other liver diseases.

Eating more cocoa products, like chocolate , may help protect the health of your liver. Some research suggests that chocolate consumption can help lower liver enzyme levels and improve other aspects of health in people with liver disease.

Legumes, like lentils and beans , are rich in fiber, a nutrient that supports the health of the liver. They are also a good source of antioxidants.

Studies show that adding legumes to your diet could help protect liver health by reducing body weight, decreasing liver enzymes, lowering blood pressure levels, and more. Nuts and seeds are highly nutritious and may help decrease the risk of liver diseases such as NAFLD when consumed regularly as part of a healthy diet.

However, certain nuts, such as imported peanuts, can be contaminated with toxins called aflatoxins, which can be dangerous for people with liver disease. While a diet high in nutrient-dense foods can help protect the health of your liver and support optimal liver function, consuming certain foods and beverages too often could trigger and worsen liver conditions.

The following foods and drinks should be kept to a minimum for optimal liver health:. Though not all risk factors for liver disease are within your control, cutting back on the foods and drinks listed above can help protect your liver.

Here are a few ways to incorporate liver-healthy foods into your diet:. Adding nutritious foods to your meals and snacks can help support your liver and reduce your risk of a number of health conditions.

In addition to following a healthy diet, other factors can positively influence liver health. The following lifestyle modifications can help protect against liver disease and promote overall liver health:.

Following a healthy diet and lifestyle and protecting your liver by avoiding medication overuse and toxins like cigarette smoke can help keep your liver healthy and reduce your risk of liver diseases. Adding certain foods to your diet, such as fruits, vegetables, ginger, garlic, and seafood, can help promote liver health by reducing inflammation, protecting against cellular damage, and lowering liver disease markers.

Following a nutrient-dense, well-rounded diet and leading a healthy lifestyle by avoiding practices known to negatively impact the liver, such as excessive drinking, is an easy way to support and protect the liver and promote overall health.

Kalra A, Yetiskul E, Wehrle CJ, Tuma F. Physiology, liver. In: StatPearls. StatPearls Publishing; Mega A, Marzi L, Kob M, Piccin A, Floreani A. Food and nutrition in the pathogenesis of liver damage.

doi: Guo XF, Shao XF, Li JM, Li S, Li KL, Li D. Fruit and vegetable intake and liver cancer risk: a meta-analysis of prospective cohort studies.

Food Funct. Alsahli MA, Almatroodi SA, Almatroudi A, et al. Mediators Inflamm. Rafie R, Hosseini SA, Hajiani E, Saki Malehi A, Mard SA. Effect of ginger powder supplementation in patients with non-alcoholic fatty liver disease: a randomized clinical trial. Clin Exp Gastroenterol. Arreola R, Quintero-Fabián S, López-Roa RI, et al.

Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. Aa S, Mr MHA, M A. Effect of garlic powder supplementation on hepatic steatosis, liver enzymes and lipid profile in patients with non-alcoholic fatty liver disease: a double-blind randomised controlled clinical trial.

The British journal of nutrition. Association between dietary raw garlic intake and newly diagnosed nonalcoholic fatty liver disease: a population-based study. European journal of endocrinology. Raw garlic consumption and risk of liver cancer: a population-based case-control study in eastern china.

Pérez-Montes de Oca A, Julián MT, Ramos A, Puig-Domingo M, Alonso N. Microbiota, fiber, and nafld: is there any connection?

Regularly consuming garlic may help improve liver health in people with liver disease and even reduce the risk of liver cancer. A study that included 90 people with NAFLD showed that the group who were supplemented with 1, mg of garlic powder per day for 12 weeks had lower levels of the liver enzymes ALT and aspartate aminotransferase AST as well as significant reductions in liver fat compared to a placebo group.

Additionally, studies show that regularly eating raw garlic may lower the risk of liver diseases, such as NAFLD and liver cancer, in certain populations. Chia seeds and flaxseeds are incredibly rich in fiber, which is important for people with liver disease.

High-fiber foods can help protect against liver disease by reducing overall calorie consumption and supporting healthy body weight, as well as stimulating the growth of beneficial bacteria in the gut, which can reduce inflammation and protect against liver injury. Flax seed consumption has also been shown to decrease markers of liver disease and liver fat accumulation in people with NAFLD and may help protect against liver cancer.

Olive oil has high levels of monounsaturated fats and antioxidants, which may help reduce the accumulation of fat in the liver, lower the risk of heart disease in people with liver conditions like NAFLD, and prevent liver disease.

The protective effect of olive oil against NAFLD was greatest in people with obesity. Moreover, the antioxidant compounds found in olive oil could help promote general liver health by protecting liver cells against oxidative damage and preventing inflammation.

Seafood is rich in liver-protective nutrients, such as anti-inflammatory fats, and antioxidant nutrients, like selenium and vitamin E. Studies show that diets rich in seafood may help reduce liver fat and protect against liver diseases like NAFLD and liver cancer. Coffee and some types of tea, such as green tea, are rich in antioxidants.

Drinking coffee and certain types of tea has been shown to be protective against liver conditions such as liver cancer. High consumption of coffee and green tea has been linked to a significant reduction in liver cancer risk as well as other liver diseases.

Eating more cocoa products, like chocolate , may help protect the health of your liver. Some research suggests that chocolate consumption can help lower liver enzyme levels and improve other aspects of health in people with liver disease.

Legumes, like lentils and beans , are rich in fiber, a nutrient that supports the health of the liver. They are also a good source of antioxidants. Studies show that adding legumes to your diet could help protect liver health by reducing body weight, decreasing liver enzymes, lowering blood pressure levels, and more.

Nuts and seeds are highly nutritious and may help decrease the risk of liver diseases such as NAFLD when consumed regularly as part of a healthy diet. However, certain nuts, such as imported peanuts, can be contaminated with toxins called aflatoxins, which can be dangerous for people with liver disease.

While a diet high in nutrient-dense foods can help protect the health of your liver and support optimal liver function, consuming certain foods and beverages too often could trigger and worsen liver conditions.

The following foods and drinks should be kept to a minimum for optimal liver health:. Though not all risk factors for liver disease are within your control, cutting back on the foods and drinks listed above can help protect your liver.

Here are a few ways to incorporate liver-healthy foods into your diet:. Adding nutritious foods to your meals and snacks can help support your liver and reduce your risk of a number of health conditions. In addition to following a healthy diet, other factors can positively influence liver health.

The following lifestyle modifications can help protect against liver disease and promote overall liver health:. Following a healthy diet and lifestyle and protecting your liver by avoiding medication overuse and toxins like cigarette smoke can help keep your liver healthy and reduce your risk of liver diseases.

Adding certain foods to your diet, such as fruits, vegetables, ginger, garlic, and seafood, can help promote liver health by reducing inflammation, protecting against cellular damage, and lowering liver disease markers.

Following a nutrient-dense, well-rounded diet and leading a healthy lifestyle by avoiding practices known to negatively impact the liver, such as excessive drinking, is an easy way to support and protect the liver and promote overall health.

Kalra A, Yetiskul E, Wehrle CJ, Tuma F. Physiology, liver. In: StatPearls. StatPearls Publishing; Mega A, Marzi L, Kob M, Piccin A, Floreani A.

Food and nutrition in the pathogenesis of liver damage. doi: Guo XF, Shao XF, Li JM, Li S, Li KL, Li D. Fruit and vegetable intake and liver cancer risk: a meta-analysis of prospective cohort studies. Food Funct. Alsahli MA, Almatroodi SA, Almatroudi A, et al.

Mediators Inflamm. Rafie R, Hosseini SA, Hajiani E, Saki Malehi A, Mard SA. Effect of ginger powder supplementation in patients with non-alcoholic fatty liver disease: a randomized clinical trial. However, there are also some foods and food groups that the liver may find harder to process.

These include:. No individual foods can prevent or cure liver cancer. However, some foods that can promote overall liver health include oatmeal, berries, garlic, green tea, and coffee. Some foods that are harder for the liver to process include highly processed and fatty foods, sugary foods, and alcohol.

While certain dietary choices can promote liver health, nutrition alone cannot fight liver cancer and is not a replacement for treatment. The liver plays an important role in the body. Although it primarily takes care of itself, a person can help maintain liver health by consuming a balanced diet.

There are also many foods and food groups that may harm the liver, including fried food, highly processed starches, and takeout food.

A person may wish to avoid these. Choosing foods that are good for the liver can help a person avoid potential health issues in the future. Liver supplements claim to help people maintain a healthy liver.

Learn more about whether liver supplements work and how to keep a liver healthy, here. Research shows that fatty liver disease, particularly nonalcoholic fatty liver disease, can run in families.

Genetics may play a large role in the…. People can often manage fatty liver disease by making dietary changes. Learn which foods to include and avoid in a diet for fatty liver disease. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Jon Johnson — Updated on January 24, Top foods and drinks for liver health. Foods to avoid.

Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? In addition to making changes to your diet, you can take several other to keep your liver healthy.

A few examples include :. Many foods contain specific compounds or antioxidants that have been shown to support liver function. A few examples include grapefruit, blueberries, cranberries, fatty fish, olive oil, and cruciferous vegetables like broccoli or Brussels sprouts.

Consuming certain foods in excess is associated with an increased risk for NAFLD. You should try to limit your intake of the following foods to help keep your liver healthy:.

In particular, some studies in humans and animals suggest that green tea , coffee , and beetroot juice may help promote liver function. The 11 foods listed above have demonstrated beneficial effects on the liver. These benefits include the following:.

Incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. The foods you consume are important for your liver health. This is especially true if you have a liver condition that can affect how your liver….

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Prednisone can increase your risk of NAFLD. If you already have or are at high risk of NAFLD, you might need to take alternative medications. The gamma-glutamyl transpeptidase test measures the amount of an important liver enzyme in your blood.

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Skin Care. Nutrition Evidence Based 11 Foods That Are Good for Your Liver. Medically reviewed by Katherine Marengo LDN, R. Foods for liver health Important nutrients Other healthy habits FAQs Bottom line Diet plays a key role in maintaining liver health.

What are the best foods to eat for your liver? What makes food good for your liver? What else can you do to keep your liver healthy? Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references.