Nutrition for Liver Health

October is National Liver Awareness Month, a time dedicated to raising awareness about liver health, liver disease, and the importance of regular check-ups to maintain a healthy liver. Liver disease is classified as any condition that damages the liver enough to prevent it from carrying out its health-supporting functions.¹ The second largest organ in the body, the liver performs over 500 important functions,¹  including:

• Helping prevent infections by removing harmful bacteria from your blood
• Removing and storing sugar from your blood
• Removing poisons and toxins from your blood
• Producing bile, a liquid that breaks down fats in the food you eat
• Helping your blood to clot and stop bleeding

To maintain liver health, lifestyle choices such as eating a balanced diet, engaging in regular exercise, and limiting alcohol consumption make a big difference. Here are several foods and nutrition recommendations to keep your liver at it’s healthiest.

Liver-Friendly Foods – Aim to eat a varied diet high in fruits, vegetables, whole grains, lean proteins and healthy fats. These foods are rich in the antioxidants, B vitamins, choline, magnesium, zinc and omega 3 fats that nourish the liver.¹

• Berries and citrus fruits – High in antioxidants, including vitamin C
• Beets – Rich in betaine which supports a healthy gut-liver connection
• Garlic, parsley, cinnamon, and turmeric – Support liver detoxification processes and reduce inflammation
• Green tea – High in antioxidants, which help protect cells from oxidative damage
• Salmon, nuts, olive oil, avocado – Contain healthy unsaturated fats
• Dark green and leafy vegetables (such as broccoli, brussels sprouts, and kale) – High in antioxidants and fiber to help reduce inflammation
• Whole grains such as brown rice, oats, and whole wheat – High in fiber and important minerals

Foods to Limit to Maintain Liver Health¹

• Alcohol – Destroys liver cells, reduces renewal capacity, leads to liver disease
• Refined sugars – Contribute to weight gain, insulin resistance and fatty liver disease
• High-sodium foods – Lead to fluid retention and worsen liver conditions
• Trans-fats – Increase inflammation, contribute to liver damage
• Uncooked/raw shellfish – Increased risk for foodborne illnesses that can impact the liver, especially for immunocompromised individuals

Other Ways to Be Kind to Your Liver²

• Minimize use of NSAIDs and amphetamine medications
• Prevent hepatitis A, B, and C with vaccinations and hand washing
• Review supplements for liver risks

For a summarized, printable version of this information, click here.

References:

1. Healthy Eating, Healthy Liver: The Links Between Nutrition and Liver Wellness. Global Liver Institute. Accessed August 6, 2025. https://globalliver.org/healthy-eating-healthy-liver-the-links-between-nutrition-and-liver-wellness/
2. 5 Ways to be Kind to Your Liver. Johns Hopkins Medicine. Accessed August 6, 2025. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-ways-to-be-kind-to-your-liver