Best and Worst Foods for Liver Health: What to Choose and What to Limit

Did you know that nonalcoholic fatty liver disease (NAFLD), also known as metabolic dysfunction-associated steatotic liver disease (MASLD), is one of the most prevalent liver-related chronic health conditions worldwide?

While liver disease is common, the liver is the only internal organ that can regenerate, and the proper dietary and lifestyle choices can help you improve your liver health.

So, whether you want to maintain good liver health and prevent disease or potentially help reduce liver damage, there is hope!

Let’s take a science-based deep dive into which foods may or may not help support liver health and prevent fatty liver disease.

Foods that may support liver health

The liver is a vital organ responsible for filtering your blood, transporting and storing nutrients, and removing substances like medication, alcohol, and other harmful compounds.

Thus, good liver health is crucial for good overall health and preventing various chronic diseases.

Let’s explore foods that have been studied for their potential health benefits on the liver.

Coffee

Coffee has been widely studied for its potential benefits on liver health. In particular, robust research indicates it may be associated with a lower risk of developing nonalcoholic fatty liver disease (NAFLD).

NAFLD refers to excess fat buildup in the liver unrelated to alcohol consumption and may occur from an excess intake of foods high in saturated fats over the years. NAFLD is common, affecting up to 6–35% of people living primarily in western nations.

In recent years, the term nonalcoholic fatty liver disease has been renamed to metabolic dysfunction-associated steatotic liver disease (MASLD).

Further, studies indicate that coffee consumption may decrease the risk of developing liver fibrosis. Liver fibrosis is the accumulation of scar tissue in the liver, which may lead to cirrhosis (a.k.a. fatty liver), liver failure, or hypertension. However, the dose of coffee consumed in the studies varied, and how and when it was consumed was unclear across the studies. The studies assessed had a small sample size, so further research is needed to garner more precise results.

Another observational study assessed the effects of different types of coffee on liver health (instant, ground, and decaf) and whether different types impacted liver health differently. The study results suggest that all kinds of coffee have similar positive impacts on liver health. Specifically, the study reported a lower incidence of developing chronic liver disease (CLD), fatty liver, and death from CLD or, in some cases, liver cancer.

However, as this study was observational, findings should be interpreted with caution, as causation can not be determined from these types of studies. Randomized controlled trials are needed to gather more insight.

Regardless of coffee's potential benefits, it is high in caffeine. As a registered dietitian, I recommend that if you do drink coffee, you follow the FDA’s guidelines and stick with no more than 400 milligrams of caffeine daily (about 2-3 cups per day, depending on the brand).

Tea

Tea, particularly green tea, continues to be studied for its potential liver health benefits.

Similarly to coffee, green tea appears to reduce elevated liver enzymes in those with NAFLD.

However, while brewing methods and timing were unclear in the studies, the type of green tea studied also warrants consideration. Namely, green tea extract supplements were used in many of the studies, and green tea extract is typically 5–10 times more potent than green tea.

On another note, high consumption of green tea extract has been linked to liver toxicity. While research on the upper limit of green tea extract is limited, 300 mg (roughly equivalent to 3–6 cups) or less daily is typically considered safe for the average healthy adult.

If you have any health conditions, discuss them with your doctor prior to using green tea extract.

Cruciferous vegetables

Cruciferous vegetables (like Brussels sprouts) may play a role in detoxification and thus may protect against harmful compounds.

Cruciferous vegetables contain antioxidants called isothiocyanates (ITCs) and indoles that appear to have a positive impact on the liver.

According to a 2020 review, ITCs and indoles are involved in a part of the liver detoxification pathway involved in breaking down drugs and alcohol. Thus, consuming foods high in these antioxidants may help promote liver function.

However, human research is limited, and caution is advised regarding concentrated doses of antioxidants, as toxic effects may occur at high doses.

Typically, the amount of antioxidants found in cruciferous vegetables is not harmful and may even be beneficial; thus, consuming foods high in these antioxidants may help promote liver detoxification, but there is limited evidence to support supplementation.

Nuts and seeds

According to a large prospective study, daily consumption of a serving of nuts and seeds (15–30 g) was linked to a lower incidence of MASLD in American adults. Although this research is promising, more robust studies, like clinical trials, are warranted to determine if nuts and seeds help prevent MASLD.

As a registered dietitian, I often recommend that my clients consume nuts regularly (if they are not allergic). Nuts are high in healthy fats, which are important for helping prevent many chronic diseases.

Fatty fish

Fatty fish (salmon, sardines, mackerel, and trout) are high in omega-3 fatty acids. Omega-3 fatty acids are healthy fats that have many functions. Research indicates they may help lower fat accumulation in the liver in people with MASLD.

However, these studies used small sample sizes, and the type of omega-3 fatty acids and dose were inconsistent across studies, so further research is needed to determine specific recommendations on using omega-3s for liver health in MASLD patients.

Olive oil

Olive oil has been well-researched for its positive effects on health. Regarding liver health, research suggests that regular consumption is linked to lowering liver enzymes and reducing liver steatosis (fatty liver).

Future studies are warranted to investigate the types of olive oil and their antioxidant content, and larger sample sizes are needed to draw conclusive findings.

However, olive oil, particularly extra virgin olive oil, is typically considered a part of a healthy diet for most healthy adults.

Beans and soy

A recent meta-analysis indicated that soybean intake appeared to improve MASLD by decreasing cholesterol, improving insulin resistance, and decreasing inflammation in the body.

Although mainly animal studies were used in this research, they are not directly applicable to humans, so further human trials are needed.

Nevertheless, the American Dietary Guidelines recognize that regular consumption of beans and soy generally supports a healthy diet.

Leafy green vegetables

High intake of green leafy vegetables is associated with reduced risk of developing NAFLD, especially in women and normal or overweight adults.

As the study was focused on the Chinese population, further studies are needed from diverse populations to determine if the results can be applied to a broader group of individuals.

Further, potential confounding variables existed, as other dietary measures may have influenced results. The study participants self-reported their results, leaving room for potential error.

Whole grains

Whole grains are high in fiber; fiber-rich foods may help reduce triglyceride levels and improve liver function.

In fact, according to a randomized controlled clinical trial, individuals with MASLD who chose whole grains for just half of their daily grain intake appeared to decrease their liver enzymes and improve overall liver function.

As sample sizes were small and the duration of the trial was short, further larger sample sizes and longer durations are needed to assess the potential long-term benefits of increased whole grain consumption on liver function.

Other foods linked to liver health

Other foods like grapefruit, prickly pear, turmeric, and beetroot juice have been studied for their potential health benefits. However, quality research on these foods is lacking.

At this time, there are no specific recommendations from government regulatory bodies on the use of these foods to support liver health.

Foods to limit or avoid for liver health

While some foods may support the liver, others may be detrimental. Here is a breakdown of some of the worst foods for liver health.

Alcohol

Long-term heavy alcohol use can impair the liver's ability to function properly, result in liver damage, and lead to alcohol-related liver disease (ARLD).

“When I’m coaching clients with liver disease, especially those with NAFLD, I always stress the importance of limiting, or better yet, avoiding alcohol altogether. Alcohol is toxic to the liver and can accelerate injury,” says Heather Gosnell, MD.

Red and highly processed meat

High red and processed meat consumption is linked to a greater risk of MASLD and liver fibrosis compared to individuals who have a low intake of these foods. This may be related to their high animal-origin saturated fat content.

Some of the study's data was self-reported by participants, so there is a risk of potential bias. However, the American Liver Foundation does recommend limiting red meat for better liver health.

Sugary drinks and foods high in added sugar

A diet high in simple sugars, found in sweetened drinks and foods high in added sugar (like candy and baked goods), can lead to a build-up of fat in the liver (steatosis) and eventually may increase the risk of death from fatty liver disease.

In fact, the American Dietary Guidelines recommend that no more than 10% of daily calories come from added sugars to help promote and maintain good overall health.

Fast and ultra-processed foods

Fast foods, particularly fried and ultra-processed foods, may lead to liver inflammation. In particular, these foods may contain trans fats, which can contribute to inflammation and lead to decreased liver function over time if consumed regularly in high amounts.

General dietary and lifestyle recommendations for liver health

According to the American Liver Foundation, here are some general nutrition and lifestyle guidelines for preventing MASLD:

Bottom line

To support a healthy liver, consume a balanced diet rich in whole plant foods.

Further, limit or avoid certain foods that may negatively impact liver health, like red meat, ultra-processed foods, and foods high in added sugar. Lastly, consider limiting or avoiding alcohol entirely.