Top Foods To Include And Avoid In A Healthy Diet For Liver

Rebekah Pais

Rebekah Pais
Dec 2022

2 min read
Diet for Liver

Table of content

The liver is an essential organ that performs a variety of vital activities in our body, such as metabolism, detoxification, and the synthesis of vital proteins. Thus a healthy diet for liver is essential for overall well-being.

A study published in January 2022 estimates that 20–30% of Indians may be affected by liver ailments, which are becoming a growing cause for concern. The nation also faces problems with non-alcoholic fatty liver disease (NAFLD), hepatitis B, and hepatitis C.

In this blog, we’ll learn about the top foods you should include and avoid for a healthy liver. We are also going to provide you with a sample one-day diet plan.

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What Is The Function Of Liver In Our Body?

The liver plays a central role in the metabolism of nutrients, filtering harmful substances from the blood, and storing essential vitamins and minerals. Here are some key functions of the liver:

  1. Detoxification: The liver helps remove toxins and waste products from the bloodstream, preventing them from harming the body.
  1. Metabolism: It plays a significant role in metabolizing macronutrients such as carbohydrates, fats, and proteins. The liver also helps regulate blood sugar levels.
  2. Storage: The liver stores important nutrients like glycogen, vitamins, and minerals, releasing them when the body needs them.
  3. Synthesis: It produces proteins necessary for blood clotting, immune function, and maintaining the structural integrity of the body.

Top 10 Food Choices For A Healthy Liver

Your liver is a vital organ that deserves the best care. These top 10 foods are good for the liver and can help you maintain a healthy liver and overall well-being.

  1. Leafy Greens: Spinach, kale, and other leafy greens are rich in antioxidants and fiber, helping to reduce fat buildup in the liver.
  2. Fatty Fish: Salmon, mackerel, and sardines contain omega-3 fatty acids that reduce inflammation and support liver function.
  3. Nuts And Seeds: Almonds, walnuts, and flaxseeds are high in healthy fats and antioxidants, which promote liver health.
  4. Berries: Blueberries and cranberries are packed with antioxidants that help protect the liver from damage.
  5. Garlic: Garlic contains compounds that support liver detoxification and reduce inflammation.
  6. Olive Oil: Extra virgin olive oil is rich in healthy fats and antioxidants, promoting a healthy liver.
  7. Turmeric: Curcumin in turmeric has anti-inflammatory and antioxidant properties that benefit liver health.
  8. Green Tea: Green tea is known for its liver-protective properties, thanks to antioxidants like catechins.
  9. Whole Grains: Whole grains like quinoa and brown rice provide fiber, supporting stable blood sugar levels and reducing the risk of fatty liver disease.
  10. Lean Protein: Chicken, turkey, and plant-based proteins like tofu support the liver with essential amino acids without excessive saturated fats.

One-Day Sample Diet For Liver Health

Here is a meal plan for liver health. This nourishing diet plan for liver is designed to support and maintain complete liver function.

MealFood Choices
Early morning Coconut Water or Lukewarm Lemon Water
BreakfastMixed fruit oatmeal smoothie
Mid-MorningAny seasonal fruit except Banana, Mango, Brapes, Chikoo
LunchGreen leafy vegetable + wheat+oats rotis
SnackGreen tea or peppermint tea
DinnerMoong dal+1 roti or vegetable lentil soup- 2 bowls
Post dinnerChamomile tea or jeera water

Always consult with a healthcare professional or a registered dietitian for personalized advice based on individual health conditions and dietary needs.

In case you have a fatty liver and are on a search for a  diet plan for fatty liver, check this blog to promote healing and reduce fat accumulation in the liver.

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What Are The Foods To Avoid To Protect Your Liver?

To protect your liver and keep it healthy. You must follow a diet for liver health and it’s equally important to know which foods to avoid:

  1. Alcohol: Excessive alcohol consumption can lead to liver damage and cirrhosis. It’s best to limit or eliminate alcohol from your diet for optimal liver health.
  2. Processed Foods: Highly processed foods often contain additives, preservatives, and trans fats that can harm the liver. Reduce your intake of processed foods and focus on whole, natural options.
  3. High Sodium Foods: Consuming foods high in sodium can lead to fluid retention and increased blood pressure, which is not good for your liver or overall health.
  4. Sugary Beverages: Sugary drinks like soda and fruit juices are high in added sugars that can contribute to fatty liver disease and insulin resistance.
  5. Excessive Red Meat: Consuming too much red meat, especially processed and fatty cuts, can strain the liver and lead to liver issues over time. Limit your intake and choose lean cuts when you do indulge.
  6. Excessive Salt: High salt intake can lead to fluid retention and high blood pressure, which can affect liver health. Be mindful of your salt consumption.
  7. Trans Fats: Trans fats, often found in fried and processed foods, are harmful to the liver. Read food labels and avoid products that contain trans fats.

A Word From Fitelo 

Diet For Liver in this blog shows how your liver is crucial for your health. To keep it in good shape, eat lots of fiber, lean proteins, and colorful fruits and veggies.

Avoid alcohol, processed foods, excess salt, and sugary drinks. Stay fit, exercise, and manage stress. These choices ensure a healthy liver and overall well-being.

You can practice Yoga for liver disease as it is a mindful approach to support liver health, combining gentle physical postures, deep breathing exercises, and mindfulness techniques to aid in liver function and overall well-being.

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Frequently Asked Question

What Are The Best Foods To Improve Liver Health?

The best foods for proper liver functioning are berries, cruciferous vegetables, legumes, whole grains, nuts, and fatty fish. Antioxidants found in coffee and green tea are also beneficial for liver health.

What Are The Key Principles Of A Liver Cleanse Diet?

The key principles for liver cleansing typically include whole foods like fruits, vegetables, and lean proteins while avoiding processed and high-sugar foods to help support liver health and detoxification.

What Is The Best Diet For Liver Health?

The best diet includes a balance of whole foods rich in fiber, antioxidants, and healthy fats, while limiting or avoiding processed, high-sugar, and fatty foods. Staying hydrated and managing alcohol intake also play crucial roles in maintaining a healthy liver.

Is Apple Cider Good For Liver Health? 

Yes, Apple cider vinegar is often considered a natural remedy that may support liver health through its potential detoxifying and anti-inflammatory properties.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and furthermore, help you cultivate sustainable & healthy eating habits. Contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

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