10 foods for healthy liver (liver friendly foods)

10 Foods For Healthy Liver

10 foods for healthy liver (liver friendly foods)

  • 23rd March 2022

The main emphasis of a diet for fatty liver is on the inclusion of

  • Fruits and vegetables
  • Fibers, whole grains, and legumes
  • Reduction in intake of sugar, salt, saturated fat, and refined carbs
  • Abstinence from alcohol

Few foods that are healthy for your liver

Leafy greens

Green leafy vegetables

The plant compounds present in leafy greens, especially spinach, may fight fatty liver disease [1].  Compounds like nitrate and polyphenols present in leafy greens are thought to be behind this. Uncooked spinach gives a better result when compared to cooked one. It is because cooking spinach may result in lowered polyphenolic content and antioxidant activity. 


Beans and soy

Raw soybeans

Beans and soy both are linked to reduced risk of NAFLD. Legumes, including lentils, chickpeas, peas, and soybeans, in addition to being nutritionally dense, are also high in resistant starches that help improve gut health [2]. Consumption of legumes is linked with lower blood glucose levels and triglyceride levels in obese people. According to the findings of a recent study, consumption of a diet rich in legumes reduces the risk of NAFLD [3]. According to some studies, the consumption of soy may help reduce the risk of liver disease [4]. Soy is high in protein β-conglycinin. This protein can lower triglyceride levels and may protect against visceral fat buildup. Tofu is a good choice because it is low in fat and is a good source of protein. 



Whole grains and pulses

Intake of fiber-rich foods like whole grains is linked with a reduced risk of NAFLD [5]. According to studies, a nutritious diet high in fiber like oatmeal is good for NAFLD and also helps reduce triglyceride levels [6]. 




Sunflower seeds

Sunflower seedsSupplements of vitamin E are commonly given in the treatment of NAFLD. Sunflower seeds are high in vitamin E [7]. A 100-gram serving of sunflower seeds provides more than 100 percent of RDI for vitamin E. So, sunflower seeds are a very good option for the consumption of vitamin E naturally. 


Fatty Liver Diet Plan



Intake of nuts is linked with reduced risk of insulin resistance, inflammation, oxidative stress, and a lower prevalence of NAFLD. A study on a large population from China found that nut consumption reduces the risk of fatty liver disease [8]. Another study reported improved liver test results on the consumption of walnuts [9]. 



FishAccording to studies, the Supplementation of omega-3 is beneficial for NAFLD patients [10]. Omega-3 reduces liver fat, lowers triglyceride levels, and also boosts HDL cholesterol levels. Fatty fish, including tuna, sardines, salmon, and trout are high in omega-3 fatty acids. 


Unsaturated Fat


Unsaturated fats

Replacing saturated fat with unsaturated ones is good for NAFLD patients. Avoid consuming butter, fatty cuts of meat, and cured meat. Opt for avocados, nut butter, olive oil, and fatty fish. 



Lipid Classification

Unsaturated fats skeleton

Switching to a Mediterranean diet is a better option for NAFLD patients [11].

A Mediterranean diet emphasizes food containing unsaturated fats. It reduces cholesterol and also boosts liver functions. 


CoffeeStudies reveal that a cup of coffee every day reduces the risk of NAFLD and also decreases the risk of advancement of liver fibrosis in patients already diagnosed with NAFLD [12]. Caffeine also reduces the activity of a number of abnormal liver enzymes in individuals who are at increased risk of developing liver diseases. 




Curcumin is the main active ingredient in turmeric. High doses of curcumin may reduce markers of liver damage in people with NAFLD. According to studies, supplementation of bright orange roots decreases the levels of two enzymes that are abnormally high in fatty liver patients (Serum alanine aminotransferase and aspartate aminotransferase) [13]. 



GarlicStudies reveal that supplementation of garlic powder may help reduce body weight and fat in people with fatty liver disease [14]. 









[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8088717/#CR13/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8073814/

[3] https://link.springer.com/article/10.1007/s12664-019-00937-8/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8073814/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670556/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7772219/

[7] https://pubmed.ncbi.nlm.nih.gov/26059365/

[8] https://onlinelibrary.wiley.com/doi/10.1111/liv.14164/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588084/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5019889/

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7772219/

[12] https://pubmed.ncbi.nlm.nih.gov/32920163/

[13] https://pubmed.ncbi.nlm.nih.gov/30653773/

[14]  https://pubmed.ncbi.nlm.nih.gov/26955623/


Leave A Comment