The Best Scientifically Proven Foods to Cleanse Your Liver

Foods that benefit your liver naturally enhance the production of detoxification enzymes, which are crucial for liver cleansing. These liver-healthy foods, known for their cleansing effects, include green tea, citrus fruits, garlic, leafy green vegetables, and nuts. To further support liver function, incorporating healthy fats like extra virgin olive oil and omega-3 fatty acids is also important.

Consuming foods with specific advantages for the liver can aid in repairing liver damage. These liver-friendly options help boost the liver's antioxidant levels, promoting overall liver health. Beyond adding these beneficial foods, it's also vital to avoid certain foods that negatively impact liver function, such as alcohol, excessive salt, processed sugars, and fatty foods.

In this article, we'll explore what scientific research reveals about the best foods for your liver and how to optimize liver function through a natural "liver cleanse."

What Your Liver Does

Your liver is one of the largest organs in your body, located in your upper right abdomen. Researchers highlight its crucial role in flushing toxic substances from your body. The liver also plays a key part in extracting nutrients from the food and drinks we consume. (1)

Doctors explain that your liver helps detoxify toxins in your blood. But its functions extend far beyond that; it's also responsible for breaking down fats and metabolizing carbohydrates and proteins. (1) For instance, ammonia, a toxic byproduct of metabolic processes, is converted by your liver into urea, which is then eliminated from your system through urine. (2)

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What Is a Liver Cleanse?

Many foods contribute to good liver health and assist in ridding your system of toxins. A "liver cleanse" is essentially a term for consuming liver-benefiting foods and drinks that support your liver's proper functioning. Foods included in a liver cleanse help boost the number of detoxification enzymes in the liver. These compounds have a hepatoprotective effect – meaning they promote good liver health, reduce inflammation, and help keep you healthy overall.

To naturally support your liver's health and function, focus on incorporating foods known to benefit this vital organ.

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Foods That Are Good for Your Liver

Everything we eat impacts our liver function, either positively or negatively. The World Journal of Gastroenterology reports that specific foods and dietary components can significantly improve liver function. Scientists have identified oily fish, nuts, avocado, and olive oil as particularly liver-healthy foods. (3)

Let's delve deeper into some of the best foods that support your liver and can increase detoxification enzyme levels.

Garlic Is a Liver-Healthy Food

Garlic is a natural liver detox food, rich in powerful antioxidants that shield the liver from oxidative stress. Research on garlic's detoxifying properties shows that compounds like allicin, alliin, and allyl cysteine protect against free radical damage. (4)

Other studies indicate that garlic's liver-friendly compounds can guard the liver against toxic harm. Lab trials have shown garlic compounds can protect against liver damage from medication use. Garlic can also reduce fat oxidation in the liver and enhance its natural defenses. (5)

For optimal health benefits, always crush garlic and let it sit for 10 minutes before consumption. This allows the powerful detoxifying agents to form.

Broccoli and Other Vegetables Boost Liver Health

Broccoli is a fantastic liver-healthy food that can significantly improve liver function. Research has found that extracts from broccoli sprouts help mitigate the effects of liver injury. Consuming broccoli sprout extract increased liver detoxification enzymes and helped protect liver function. (6)

One reason broccoli helps keep your liver healthy is its sulfur compounds, which some research suggests are vital for liver detoxification. (38) In one randomized controlled trial, broccoli sprout extracts boosted antioxidants, helping improve symptoms of liver damage. (7) Another trial showed that long-term broccoli consumption reduced instances of fatty liver disease in mice, suggesting it could improve the liver’s metabolic function. (8)

Other vegetables that may improve liver function:

• Beets: Red beetroot is excellent for liver health. Studies show beetroot juice can increase antioxidant and detoxifying enzymes in your liver, protecting it from damage. (9)
• Asparagus: Extracts from the asparagus plant can protect the liver from toxic damage, helping it metabolize toxins like alcohol. (10)
• Carrots: Carrot juice can act as a liver cleanse drink by enhancing the liver's ability to metabolize fat. One study found it also increases healthy fatty acids in the liver, reducing inflammation. (11)

Leafy Greens Are Good for Your Liver

Cruciferous vegetables are known to improve blood markers of liver health and boost antioxidant levels. In 2015, researchers reported that green leafy vegetables have significant potential in elevating liver detoxifying enzyme levels. Vegetables such as broccoli, cabbage, cauliflower, and cress contain antioxidants with a protective effect on the liver. (12)

Beyond broccoli, other leafy greens that increase liver detoxification enzymes include:

• Brussels Sprouts: Scientists found that detoxification enzymes in Brussels sprouts are retained even after cooking. (13) Another study showed consuming unblanched Brussels sprouts boosts detoxification enzymes for liver cleansing. (14)
• Raw Cabbage or Sauerkraut: Compounds in raw cabbage positively affect liver function by increasing liver detox enzymes. Sauerkraut juice was found to be especially effective in improving liver function. (15)
• Kale: This cruciferous vegetable contains liver-enhancing compounds. Rat trials showed kale ingestion boosted liver metabolism, though researchers note the amounts used were higher than typical human consumption. (16)

Tomatoes Contain Antioxidants that Help Your Liver

Adding more tomatoes to your diet is an excellent way to increase antioxidant levels in the liver. The journal Hepatobiliary Surgery and Nutrition reported that tomatoes contain a powerful antioxidant called lycopene. In some trials, supplementing the diet with tomato extracts reduced liver inflammation and improved liver function. (17)

Clinical trials have found that processed tomato products like ketchup, tomato juice, and pizza sauce may contain even more lycopene than fresh tomatoes. While more research is needed, lycopene in humans has shown powerful antioxidant effects and protection against various chronic diseases. (18, 19)

Coffee Helps Protect the Health of Your Liver

Coffee has surprising positive effects on preventing liver disease and increasing detoxifying enzymes in the liver. Numerous clinical trials in humans have shown coffee to be beneficial for the liver. For instance, a 2017 study with over 1,300 men found that coffee intake decreased levels of toxic liver enzymes. (20)

Other studies demonstrate that drinking coffee can help protect against the effects of various liver diseases, including liver tissue scarring, viral hepatitis, nonalcoholic fatty liver disease, and liver cancer. (20) Research from 2016 found that coffee consumption boosts liver health by increasing liver enzymes that eliminate toxins. Consuming two or more cups of coffee daily can help reduce the effects of liver diseases like fibrosis and cirrhosis. (21)

Green Tea Promotes Healthy Liver Function

Green tea is another natural liver cleanse drink, rich in liver-protecting antioxidants. A meta-analysis of 15 studies on green tea's protective effects showed promising results. Green tea contains catechins, particularly epigallocatechin-3-gallate (EGCG), which has antioxidant, anti-inflammatory, and blood fat-reducing effects. Human studies have shown that green tea consumption decreases the risk of various chronic liver diseases. (22)

A review of studies confirmed that green tea increases antioxidant levels in the liver. It protects your liver from injury by boosting detoxification enzymes that can guard against liver tissue scarring. Green tea also helps counter the effects of oxidative stress and inflammation in the body. (23)

Blueberries and Cranberries Are Liver-Friendly Foods

Incorporating berries like cranberries and blueberries is an essential part of a liver-healthy diet for cleansing. One study involving rats found that blueberries have liver-friendly compounds that can help prevent liver tissue damage from toxins. (24)

Another review of foods with liver-protective effects found that cranberries protect against liver damage caused by toxins. Cranberries contain proanthocyanidins, which have a hepatoprotective effect, helping to detoxify the liver and normalize its function. (25)

Grapes are also liver-healthy, improving liver function. Extracts from grapes, their seeds, and skin offer a protective effect. Some studies show that consuming grape juice, especially black grape juice, increased detoxification enzyme levels in the liver. (25)

Turmeric Promotes Good Liver Health

The antioxidant compound curcumin, found in turmeric, also acts as a natural liver-detoxifying herb. The journal Liver International reported that curcumin helps stop damage caused by toxins in the liver. Its antioxidant properties help reduce inflammation and can assist in treating or managing various liver diseases. (26) Another study found that curcumin limits the effect of inflammatory enzymes in the liver, thereby reducing liver inflammation. (27)

Ginseng Is an Herb That's Good for Your Liver

Ginseng is another excellent food for liver repair and can be a beneficial addition to your healthy liver diet. Ginseng benefits your liver because it's a powerful natural antioxidant that reduces inflammation. It promotes liver health due to compounds called ginsenosides, which increase antioxidant and detoxifying enzymes that help remove liver toxins. (28)

Other herbs particularly good for liver cleansing:

• Burdock: This root has antioxidant activity (39) and helps the liver heal from alcohol damage and protects it from further harm. (40) It can also prevent most liver tissue damage caused by acetaminophen (paracetamol) overdose in rats. (41)
• Dandelion: A study showed that dandelion leaf extract might be a promising approach for preventing and treating obesity-related nonalcoholic fatty liver disease. (42) The root also offers protection against alcohol-induced liver toxicity. (43)
• Wild Yam: Wild yam root is known to be very effective for liver health. A 2015 study mentioned that wild yam inhibits abnormal enlargement of the liver. (44)
• Yellow Dock: Traditionally, yellow dock root has been used for chronic skin conditions, psoriasis, constipation, anemia, jaundice, and to improve overall liver and lymph health and function. (45)
• Milk Thistle Seeds: These seeds are used by individuals suffering from liver damage due to chronic liver diseases, cirrhosis, hepatitis, and toxin-induced liver diseases. (46, 47)

Citrus Fruits Like Lemons Help Cleanse the Liver

Other liver-supporting foods include vitamin C-rich fruits like lemons, limes, and grapefruits. Research from 2017 found that lemon juice can help prevent the toxic effects of excessive alcohol in your system. Consuming lemon juice helped reduce the accumulation of liver toxins and boost liver metabolism. Lemons are also excellent sources of vitamin C and other antioxidants. (29) Some studies even suggest that vitamin C itself could have a protective effect on liver health. (30)

Research into the specific benefits of lemon juice on the liver suggests it could prevent and treat alcohol-related liver injury. (29)

Nuts Are Good for Your Liver

Increasing your consumption of nuts can significantly benefit your liver health and improve its function. The World Journal of Gastroenterology reports that walnuts are among the best nuts for liver repair. A 6-month study with over 100 patients showed that increased walnut consumption led to improved blood markers of liver health. Walnuts are also good sources of omega-3 and omega-6, both natural antioxidants. (30)

A Korean study listed nuts and seeds among the foods beneficial for the liver, noting that increased intake of vitamin C, vitamin K, omega-3, and nuts could help prevent nonalcoholic fatty liver disease. (31)

Omega-3 Helps Boost Liver Health

Oily fish and omega-3 fatty acids are foods that can help cleanse the liver from toxin buildup. Omega-3 fatty acids are found in oily fish such as salmon, mackerel, and tuna. Consuming omega-3 could have a positive impact on your liver health.

Some studies have shown that omega-3 supplements can help regulate liver metabolism and reduce inflammation. Research indicates that omega-3 fats may assist in treating nonalcoholic fatty liver disease. (32) Other studies also highlight that oily fish should be included in the list of foods good for liver repair. (30)

Extra Virgin Olive Oil Is Good for a Healthy Liver

Extra virgin olive oil is another liver-healthy food that may help protect your liver by reducing inflammation. Research published in 2018 found that virgin olive oil reduces inflammatory responses in the liver. Olive oil also helps eliminate free radicals in the liver that can cause oxidative stress injury. (31)

One study involving 93 men found that consuming up to 20 grams of olive oil daily helped improve blood markers of liver health over a 6-month period. (32) Another study found that combining omega-3 with olive oil helped the liver break down fats more easily and reduced the number of inflammatory enzymes in the liver. (33)

Water Helps Flush Toxins from Your Liver

It's crucial not to overlook the importance of drinking enough fluids to help flush toxins from your liver. Water promotes liver health by assisting the liver in removing toxins. You can enhance this process by adding some lemon juice to water to create a more efficient liver detox drink.

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Foods That Are Bad for the Liver

To truly cleanse your liver, it's essential to not only include beneficial foods but also to avoid overloading your liver with toxins that can lead to fat accumulation and impair its health.

What are some of the worst foods for your liver?

Alcohol Is Bad for Your Liver

Drinking too many alcoholic beverages places significant stress on your liver, which can lead to liver damage. Researchers state that excessive alcohol consumption can result in fatty liver disease, alcoholic hepatitis, and cirrhosis. Alcohol contains toxins that can damage liver cells and increase the negative effects of reactive oxygen species. (34)

Fatty Foods Can Damage Your Liver Health

If you want to maintain a healthy liver and prevent the effects of poor liver health, it’s crucial to steer clear of fatty foods. A review of numerous studies on the effects of a high-fat diet on health found that increased consumption of red meat and fats can be a root cause of nonalcoholic fatty liver disease. (35)

Sugar Negatively Impacts Your Liver

To maximize the effectiveness of liver-cleansing foods in your diet, you should cut back on sugar intake. Research published in 2018 found that a diet high in fructose and sugar can lead to chronic liver diseases. Excessive sugar consumption can contribute to obesity and an increased risk of nonalcoholic fatty liver disease. (36)

Salt Impairs Liver Health

Having too much salt in your diet can counteract the positive effects of consuming liver-healthy foods. Researchers have found that a high salt intake not only leads to high blood pressure but can also increase a person's risk of liver damage. This damage to liver health is attributed to an imbalance in antioxidants in the system, which can result in liver tissue cell death. (37)