From the Guidelines
To support liver health, focus on a diet rich in fruits, vegetables, whole grains, and lean proteins, specifically following the Mediterranean diet, as it has been shown to reduce the risk of non-alcoholic fatty liver disease (NAFLD) and improve liver function, as evidenced by a recent study published in 2021 1. The Mediterranean diet is characterized by daily consumption of fresh vegetables, fruit, legumes, minimally processed whole grains, and fish, along with omega-3-fatty acids, such as olive oil, nuts, and seeds as the primary fat sources, with minimal to low consumption of dairy and red and processed meat. Some key foods that are beneficial for liver health include:
- Leafy greens (spinach, kale)
- Cruciferous vegetables (broccoli, Brussels sprouts)
- Berries
- Citrus fruits
- Nuts (especially walnuts)
- Fatty fish (salmon, mackerel)
- Olive oil
- Garlic
- Turmeric
- Coffee
- Green tea
- Oatmeal These foods provide antioxidants, fiber, and anti-inflammatory compounds that help protect liver cells from damage and support detoxification processes. It is also essential to avoid or limit alcohol, processed foods, added sugars, and high-salt foods, as these can strain the liver, and staying well-hydrated with water is crucial for optimal liver function, as it helps flush toxins from the body, as supported by studies published in 2020 1 and 2018 1. For those with specific liver conditions, consulting with a healthcare provider about dietary recommendations is advisable, and the use of algorithms developed by artificial intelligence for personalized nutritional counselling can be useful to prevent and treat NAFLD, as suggested in a study published in 2020 1.
From the Research
Recommended Dietary Foods for a Healthy Liver
The following dietary foods are recommended for a healthy liver:
- Omega-3 fatty acids, which have been shown to have beneficial effects on liver health, including reducing liver triacylglycerol and ameliorating inflammation 2, 3, 4
- Foods rich in vitamin C, such as fruits and vegetables, which have antioxidant and anti-inflammatory effects that can help protect the liver against oxidative stress and damage 5
- Foods rich in vitamin E, which has antioxidant properties that can help reduce oxidative stress and inflammation in the liver 6
- A healthy and balanced diet that is low in fructose, which has been linked to an increased risk of non-alcoholic fatty liver disease (NAFLD) 6
Key Nutrients for Liver Health
Some key nutrients that are important for liver health include:
- Omega-3 fatty acids, which can help reduce inflammation and improve liver function 2, 3, 4
- Vitamin C, which can help protect the liver against oxidative stress and damage 5
- Vitamin E, which can help reduce oxidative stress and inflammation in the liver 6
Dietary Patterns for Liver Health
A healthy dietary pattern that is rich in fruits, vegetables, whole grains, and healthy fats, such as the Mediterranean diet, may be beneficial for liver health 3, 4, 6. Additionally, limiting or avoiding foods that are high in fructose, saturated fats, and refined carbohydrates may also be helpful in promoting liver health 6.