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Foods That Support the Liver: Your Guide to Nutrients That Keep Your Liver Healthy

Main image courtesy of CNBC

Your liver is a very important organ in the body — it does everything from producing proteins to breaking down toxins. So, naturally, we want to keep our livers in good shape so that they can perform the way we need them to.

There are more than 500 vital functions associated with the liver, such as production of bile, processing hemoglobin, clearing the blood of drugs and other substances, and regulating blood clotting. Many of us don’t realize all of the ways that our livers are working in our bodies to keep us healthy — so, in turn, we want to keep it healthy, too. Some of the foods we’re going to talk about include: 

  • Coffee and tea
  • Grapefruit
  • Oatmeal

And more! 

One way to have a healthy liver is paying attention to the foods that you’re putting in your body. Here are more details about foods that have shown to be very good for the liver. Consider incorporating them into your diet, and your liver will thank you! 

Coffee and Tea

Two of the main markers of liver disease are a buildup of fat and collagen, which coffee can prevent. Coffee can also lower the risk of cirrhosis, or permanent liver damage. We also know that coffee can decrease inflammation, and can benefit your health in other ways too.

cup of tea sitting on a wooden kitchen table
Coffee and green tea can have great benefits for the liver. Many people look forward to their morning cup of coffee, and that morning cup can offer lots of support for your liver. Whichever beverage you prefer, your liver will be protected.

If coffee isn’t your morning beverage of choice, don’t worry — tea drinkers can find that their morning cup will also help their liver. Tea, specifically green tea, has been shown to improve liver enzyme levels in people with nonalcoholic fatty liver disease, and may also decrease the risk of liver cancer. 


Grapefruit contains some great antioxidants that can naturally protect the liver. By reducing inflammation and protecting cells, grapefruits can protect the liver as a whole. Its antioxidants, naringenin and naringin, are the key players in keeping a healthy liver. 

These two antioxidants have been shown to help metabolize alcohol, and even mitigate alcohol’s negative effects. These antioxidants also appear to reduce chronic inflammation, which can lead to hepatic fibrosis (an excess of connective tissue buildup in the liver).

Grapefruits are another great food for supporting the liver. Their natural antioxidants aid in metabolizing alcohol and reducing inflammation. Plus, they taste pretty great!

Fatty Fish

The omega-3 fatty acids contained in fatty fish are healthy fats that can reduce inflammation and even lower the risk of heart disease. These fatty acids can also lower liver fat in people with nonalcoholic fatty liver disease. Some examples of fatty fish that are high in omega-3 include albacore tuna, farmed salmon, and anchovies. 

If you’re going to be adding more omega-3 fats to your diet, make sure to consider the amount of omega-6 fats in your diet — a ratio of these two fats that is too high can lead to the development of liver disease. If you plan to increase your omega-3 fats, aim to decrease the omega-6 fats. 


Oatmeal is a great way to include more fiber in your diet, which is helpful for digestion. The beta-glucans in oatmeal may help the liver by fighting inflammation and reducing the amount of fat stored in your liver. Beta-glucans can even protect against diabetes and obesity. 

If you’d like to add oatmeal to your diet, look for whole oats or steel-cut oats instead of instant oatmeal, as these are shown to be better for the liver. Instant oatmeal may contain flour and sugars that aren’t beneficial to your body. 

Foods to avoid

You should also pay attention to what foods may harm your liver, or that your liver can’t process as well. These include fried foods and takeout meals, packaged snacks, starchy foods, sugar, too much salt, and alcohol. Many people consider reducing their alcohol intake to give their liver a “break,” either permanently or just for a short period of time.

Any of these foods are fine in moderation, but be mindful that your diet isn’t solely made up of these food groups. 

For Even More Liver Protection, Try LiverAid

To even further protect and support your liver, you can always consider a dietary supplement like Dr. Emil’s LiverAid to your diet.

Dr. Emil’s LiverAid is a great, easy way to support your liver. With just two capsules, you will experience benefits such as reduced bloating, better digestion, and sustained energy levels. This supplement features ingredients such as milk thistle, artichoke leaf, dandelion root, and beetroot. 

LiverAid is formulated to cleanse, detox, repair, and support healthy liver function. With this supplement, you will experience reduced bloating as well as better digestion and energy levels. The carefully formulated ingredients are designed to cleanse your liver and help you feel your absolute best. One of its key ingredients, milk thistle, is known to repair and promote new liver cell production. 

Hopefully this list has given you some ideas for ways to incorporate liver-healthy foods into your diet. Our livers have so many important functions, from resisting infections to producing certain proteins, and we want them to be at their best so that they can continue to keep our body functioning. That’s why it’s so important to pay attention to the foods we are putting into our bodies. And be sure to check out LiverAid for yourself so you can keep supporting and protecting your liver! 

You should consult a licensed health care professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

Author: Dr. Emil Hodzovic

Holding degrees in both medicine and Sports + Exercise Science from renowned research institution Cardiff University, Dr. Emil Hodzovic has the dual distinction of being a practicing clinician and respected authority in nutrition and supplementation.

During his parallel careers as a personal trainer and professional athlete, Dr. Emil recognized a critical flaw in the supplement space: too much emphasis on appearance and performance—and zero concern for making holistic health and happiness accessible to everyone.

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