A healthy liver is vital for so many things, from detoxification to immune defence. Learn what to eat, and what to avoid, to keep yours healthy…
By Tai Ibitoye
The liver is one of the key players of our digestive system. It takes on over 500 essential functions and is simply vital for our overall health. From energy production and fat digestion to immune defence and nutrient absorption, this unsung hero works tirelessly.
While genetics and issues with the immune system play a role in some liver conditions, lifestyle choices, including diet, can significantly impact liver health. Alcohol-related liver disease (ARLD) stems from excessive alcohol consumption, while non-alcoholic fatty liver disease (NAFLD) is caused by a build-up of fat in the liver.
Understanding how to maintain a healthy balanced diet is one of the ways that we can support good liver health to ensure that it functions effectively.
Which foods are good for liver health?
Unsaturated fats
Swapping saturated fats for unsaturated fats such as olive oil, rapeseed oil, avocadoes, nuts, seeds and oily fish may be particularly beneficial in promoting good liver health. These healthier fats are believed to have anti-inflammatory effects which can help mitigate liver inflammation linked to conditions like non-alcoholic fatty liver disease.
Smashed avocado on toast
Avocados are regarded as a 'healthy fat' as they are unsaturated
Incorporating these foods into your diet can be simple and delicious, try adding a drizzle of olive oil onto your salads, or adding avocado to your sandwiches, snacking on a handful of nuts, sprinkling seeds on your yoghurt, or cooking oily fish for dinner.
Fruit and vegetables
We all need to increase our fruit and vegetable consumption to at least five portions a day..
Fruit and vegetables are rich in dietary fibre, which may reduce inflammation and decrease fat accumulation in the liver. They’re also packed with antioxidants that can neutralise free radicals and diminish oxidative stress damage to the liver.
Recent research also demonstrated that increased consumption of fruits and vegetables is linked with reduced likelihood of developing non-alcohol liver disease.
However, it’s important to remember that there are other dietary factors and lifestyle factors that can positively influence liver health, which may not have been accounted for in these studies.
Some careful planning and you can easily boost your fruit and veg intake. Try adding berries to your porridge in the morning, or incorporating more vegetables into your lunches and dinners.
Porridge with berries
Add fruit to your breakfast so you're already well on your way to achieving your five-a-day
Wholegrains
Rich in fibre, vitamins and minerals, wholegrains – such as oats, brown rice and wholemeal bread may help improve liver function and reduce inflammation. Research has shown that wholegrains can help reduce the risk of liver diseases.
A recent study demonstrated that those who ate the most wholegrains had a 10% lower risk of developing any chronic liver disease than those who ate the least.
It’s important to note that most of the data included self-reported dietary data, which can be inaccurate due to recall bias or misreporting. The study attempted to control for various confounding factors. However, it's challenging to account for all potential influences on liver health, such as lifestyle, genetics and other dietary habits.
Despite these limitations, the research provides valuable insights into the potential benefits of wholegrains.
Quick vegetable pasta
This dish is made with whole wheat spaghetti and topped with lots of vegetables
Incorporating wholegrains into your diet can be as simple and delicious as switching to brown rice, wholewheat pasta or wholewheat noodles for your main meals.
Which foods and drinks are bad for liver health?There are some ingredients that can negatively impact our liver if consumed too often. These are…
Saturated fats
Eating too much saturated fat - found in butter, ghee, palm oil, coconut oil, fatty meats, processed meats, full-fat dairy products, pastries, cakes and biscuits - can impact how the liver handles cholesterol. Normally, the liver makes and breaks down cholesterol, helping to remove excess cholesterol from the blood. However, a diet high in saturated fats can make this process less effective, leading to a buildup of cholesterol in the blood.
Research indicates that diets rich in saturated fats can increase liver fat, contributing to NAFLD more than diets enriched with mono- or poly-unsaturated fats. Excessive saturated fat intake may also increase the production of ceramides, substances linked to liver inflammation and further contributing to fatty liver conditions.
But don't worry, this doesn't mean you have to give up your favourite treats entirely. The key is moderation—enjoying these foods less often and in smaller amounts can help keep your liver healthy, while still allowing you to indulge in your favourites now and then.
Free sugars
Studies show that consuming too many free sugars can lead to the buildup of fat in the liver. This happens through complex processes that result in increased lipogenesis, which is when the liver is making more fat from non-fat sources.
Free sugars are any sugar added to food or drinks. These include flavoured yoghurts, some breakfast cereals and fizzy drinks. Sugars in honey, syrups, nectars and unsweetened fruit and vegetable juices and smoothies also count as free sugars.
The UK government recommends that free sugars should not make up more than 5% of the energy or calories we get from food and drink each day.
Caprese salad
Fruit - like the nectarine in this salad - isn't considered a free sugar, unless it's juiced or blended
Alcohol
The liver is often known for its resilience and ability to regenerate. However, when the liver breaks down alcohol to remove it from the body, some liver cells are damaged or destroyed in the process.
Fortunately, the liver can create new cells, but prolonged excessive drinking can hinder this regenerative ability, leading to liver damage.
Even drinking a large amount of alcohol over just a few days can result in a buildup of fats in the liver. Over time, excessive alcohol consumption can lead to a serious condition known as alcoholic hepatitis, which is unrelated to infectious hepatitis. This highlights the importance of moderation.It’s recommended to keep alcohol intake to no more than 14 units per week.
If you do drink alcohol, it’s recommended that you include several alcohol-free days, rather than ‘saving up units’ and drinking them in one go. This approach can help protect your liver. If you’re cutting down, you may find it helpful to let your friends and family know you're cutting down on alcohol and that it's important to you, so you can get support from them.
If you have concerns about your drinking habits, it is best to speak to your GP or access support services.
Mulled apple juice
There are plenty of non-alcoholic drinks which are really tasty
Can specific diets improve liver health?
Research has shown that both the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets may be beneficial for liver health. The Mediterranean diet, rich in wholegrains, fruits, vegetables, fish and olive oil, has been linked to improvements in liver enzyme levels and liver health, as well as reductions in liver fat, particularly in those with existing liver conditions such as non-alcoholic fatty liver disease (NAFLD).
Similarly, the DASH diet, which is promoted to treat and manage high blood pressure emphasises fruits, vegetables, wholegrains and low-fat dairy and reduced salt intake, has been associated with better liver function and reduced inflammation. Long-term trials with larger sample sizes are required.
While these diets are consistent with national guidelines on healthy eating, it's important to consider cultural and social aspects when recommending these diets. People's dietary choices are often influenced by their cultural background, socioeconomic status and personal preferences.
in doubt, seeking advice from a registered dietitian is always a wise choice, especially if you have an existing liver condition.
Disclaimer: This article is not a substitute for proper medical diagnosis or dietary advice given by your doctor and dietitian. Please contact your GP for tailored support and advice.
Originally published February 2025
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