What foods protect the liver?
Many foods and drinks can help protect the liver, such as oatmeal, green tea, berries, olive oil, and garlic. In contrast, fatty, and sugary foods are harder for the liver to digest.
Liver health is crucial for overall health. Having an unhealthy liver can lead to liver disease and metabolic disorders.
Although it may be impossible to manage all risk factors, consuming certain foods and drinks may help promote liver health.
This article will cover the best foods for liver health, including their beneficial effects on the organ and some foods to avoid.
Top foods and drinks for liver health
Some of the best foods and drinks for the liver include the following.
Coffee
A 2021 study analyzed data from 494,585 people in the United Kingdom to learn how different types of coffee might affect the risk of chronic liver disease, including decaffeinated, instant, and ground coffee.
The authors suggest that all types of coffee link to lower risks of chronic liver disease and its complications, though ground coffee had the largest effect among decaffeinated coffee types.
Oatmeal
Consuming oatmeal is an easy way to add fiver to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta glucagon.
The review also notes that beta glucagon from oats may help reduce the amount of fat in the livers of mice, which could also help protect the liver. However, more clinical studies are necessary to confirm this benefit in humans.
Green tea
A 2020 research review highlights research that associates moderate green tea consumption with lower levels of two enzymes: aniline transfeminine and aspartate aminotransferase. Both enzymes may increase due to liver injury.
In rare cases, green tea extract may cause an increase in these enzymes or of acute liver injury. In these cases, stopping green tea extract consumption typically induced liver recovery.
Garlic
According to a systematic review from 2020, garlic supplementation may also lower AST levels but does impact ALT levels. However, they highlight that more research is necessary to confirm this effect.
Berries
Many dark berries – including blueberries, raspberries, and cranberries contain antioxidants called polyphony, which may help protect the liver from damage.
Several animal studies have investigated the effect of berries on the liver. For example, a 2023 study suggests that blueberry and cranberry polyphenols reduced liver damage in rats.
Crapes
A 2022 study suggests a compound in grape skin and seeds alleviates symptoms of severe liver problems in rats, including liver enlargement, inflammation, and fat buildups.
Eating whole, seeded grapes is a simple way to add these compounds to the diet. A grape seed extract supplement may also provide antioxidants.
Grapefruit
Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.
However, some medications can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.
Prickly pear
The fruit and juice of the prickly pear may also be beneficial to liver health. A 2022 article suggests that prickly pear extracts shoe beneficial effects on the liver in animal studies.
However, more research is necessary to determine the bio active compound that causes these effects, the most appropriate dose, and whether the effects apply to human models.
Plant foods in general
A 2023 review associates plant based diets with a lower risk of snaffled and liver fat content. plant foods they group as healthful include:
- whole grains, such as whole meal bread, whole wheat couscous, and brown rice.
- vegetables, including carrots, broccoli, and lettuce.
- nuts
- legumes, including broad beans, peas, and green beans
people should eat these foods, if possible, as part of a whole and balanced diet.
Fatty fish
A 2021 population based cohort study also associates regular fish oil supplementation with lower risks of liver cancer.
Fatty fish is rich in omega -3 fatty acids, which are the good fats that help reduce inflammation. These fats may be especially helpful in the liver, as they appear to prevent the buildup of excess fats and maintain enzyme levels in the liver.