Key takeaways

  • A balanced, nutrient-dense diet plays a key role in supporting liver health and may help protect against conditions like metabolic dysfunction-associated steatotic liver disease (MASLD).
  • Liver-friendly foods include coffee, oatmeal, green tea, garlic, berries, fatty fish, nuts, olive oil, and plant foods like whole grains, vegetables, and legumes.
  • Foods to consider limiting include fried and fatty foods, highly processed starches, sugar-sweetened items, excess salt, and alcohol.

Liver health is crucial for overall health and for preventing liver disease and metabolic disorders.

Consuming a balanced, nutrient-dense diet plays a key role in supporting liver health.

This article covers 12 of the best foods and drinks for liver health, including their beneficial effects on the organ, along with some foods to consider limiting.

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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 are associated with lower risks of chronic liver disease and its complications, though ground coffee had the largest effect among decaffeinated types.

They suggest that 3 to 4 cups daily provides the maximal protective effect, which may be due to multiple active ingredients.

Another 2021 study found that coffee is associated with lower liver stiffness. Regular, long-term coffee consumption may also have a protective effect on liver enzyme levels in people with and without liver disease and people with chronic alcohol consumption.

Consuming oatmeal is an easy way to add fiber to the diet, which can help support liver health and protect against conditions like cirrhosis.

Oats and oatmeal are high in compounds called beta-glucans, which are prebiotics that may help boost the immune system, protect gut microbiota, and fight inflammation.

According to research from 2025, some animal studies found that beta-glucans may help reduce liver fat and inflammation in mice.

However, more clinical studies are necessary to confirm this benefit in humans.

People looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats rather than instant oatmeal. Instant oatmeal may contain fillers such as flour or sugar, which are not as beneficial to the body.

Some research has found an association between moderate green tea consumption and lower levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST), two enzymes that may increase in the setting of liver injury.

In rare cases, however, green tea extract may increase these enzymes and worsen liver injury. As such, discontinuing green tea extract may promote liver recovery.

A 2020 review suggests that green tea effects may depend on an individual’s health status, offering moderate benefits for people with metabolic dysfunction-associated steatotic liver disease (MASLD) — previously known as nonalcoholic fatty liver disease (NAFLD) — but increasing liver enzymes in people without MASLD.

Consuming garlic may help support liver health.

A 2020 study found that 800 milligrams (mg) of garlic powder over 15 weeks significantly improved fat buildup and comorbidity risk in people with MASLD.

A 2019 study of adults in China suggests that raw garlic consumption may also reduce the risk of liver cancer.

Lastly, a 2020 review found that garlic supplementation may also lower AST levels but does not impact ALT levels. However, the authors note that further research is needed to confirm this effect.

Many dark berries — including blueberries, raspberries, and cranberries — contain antioxidants called polyphenols, 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 found that blueberry and cranberry polyphenols reduced liver damage in rats.
  • A 2019 study found that blueberries reduced liver fibrosis in rats, lowering liver weight gain and liver enzyme activity.
  • A 2022 study found that blueberries may help to manage age-related liver disease and dysfunction in rats.

However, further research is necessary to determine the effect of berry polyphenols on the liver in humans.

A 2022 study suggests that a compound in grape skin and seeds alleviates symptoms of severe liver disease in rats, including liver enlargement, inflammation, and fat buildup.

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 contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.

A 2019 study suggests that naringin may protect against alcohol-induced liver steatosis by reducing oxidative stress.

However, some medications can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.

The fruit and juice of the prickly pear may also be beneficial to liver health. A 2022 article suggests that prickly pear extracts show beneficial effects on the liver in animal studies.

However, further research is needed to identify the bioactive compound responsible for these effects, determine the optimal dose, and determine whether the effects apply to human models.

A 2023 review found that plant-based diets are associated with a lower risk of MASLD and lower liver fat content. Plant foods they group as healthful include:

  • whole grains, such as whole meal bread, whole wheat couscous, and brown rice
  • nuts
  • vegetables, including carrots, broccoli, and lettuce
  • legumes, including broad beans, peas, and green beans

People should eat these foods, if possible, as part of a whole and balanced diet.

Consuming fatty fish and fish oil supplements may help reduce the impact of conditions such as MASLD.

A 2021 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 fat and maintain liver enzyme levels.

Eating nuts may be another simple way to support liver health and help protect against MASLD.

Nuts generally contain unsaturated fatty acids, vitamin E, and antioxidants. These compounds may help prevent MASLD and reduce inflammation and oxidative stress.

Eating too much fat is not good for the liver, but some fats may help it.

A 2019 study suggests olive oil, as part of the Mediterranean diet, may help reduce oxidative stress and improve liver function. This is due to the oil’s high content of unsaturated fatty acids.

However, clinical data on the benefits of olive oil for people with MASLD are currently scarce.

In general, doctors recommend a balanced diet for overall health. However, some foods and food groups may be harder for the liver to process.

According to research from 2018, these may include:

  • Fatty foods: These include fried foods, fast food meals, and takeout meals from many restaurants. Packaged snacks and chips may also be high in fats.
  • Starchy foods: These include low fiber, highly processed breads, pastas, cakes, and baked goods.
  • Sugar: Cutting back on sugar and sugary foods — such as cereals, baked goods, and candies — may help reduce the stress on the liver.
  • Salt: Some simple ways to reduce salt intake include eating out less often, choosing low sodium canned meats or vegetables, and reducing or avoiding salted deli meats and bacon.
  • Alcohol: Anyone looking to give their liver a break may wish to consider reducing their intake of alcohol or eliminating it from the diet completely.

Research on the best diet for reversing liver damage is mixed. In general, however, researchers recommend eating a balanced diet high in fruits, vegetables, whole grains, poultry, and fish, while limiting ultra-processed foods and meats.

There are no five specific foods considered especially beneficial for the liver. However, a diet rich in coffee, fruits, vegetables, whole grains, and fatty fish can help support liver health.

Some foods that are harder for the liver to process include highly processed, fatty, and sugary foods, and alcohol.

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.