10 foods that are good for the liver

Why is diet important for the liver?

The liver performs many essential functions (1):

• it plays a part in the metabolism of carbohydrates, fats and proteins;
• it produces bile, which aids the digestion of fats;
• it stores glycogen, certain vitamins and certain minerals;
• it synthesises many proteins, particularly those involved in the transport of substances and blood clotting;
• it metabolises and facilitates the elimination of certain substances.

A varied and balanced diet provides the nutrients necessary for the liver to function properly. And certain foods are of particular benefit due to their fibre, antioxidant or other compound content.

However, no single food can, on its own, ‘clean’ or ‘detoxify’ the liver. Liver health depends on the diet as a whole and, more broadly, on one’s lifestyle.

10 foods that are good for the liver

Artichokes: a vegetable rich in fibre and polyphenols

Traditionally associated with liver health, the artichoke is notable above all for its high fibre content and the presence of various polyphenols, notably caffeoylquinic acids and luteolin derivatives.

Their fibre helps maintain healthy bowel function and can serve as a substrate for certain bacteria in the gut microbiota.

Their polyphenols, meanwhile, are being studied for their antioxidant activity.

Easily incorporated into salads, steamed dishes or Mediterranean recipes, the artichoke is therefore a valuable food within the context of a varied and balanced diet, without, however, ‘detoxifying’ the liver (2).

Artichokes also show potential benefits for bile secretion, a fluid produced by the liver, stored in the gallbladder and then released into the intestine, where it plays a key role in digestion and the absorption of fats.

A randomised, placebo-controlled, double-blind pilot study involving 20 participants showed, for example, a 151.5 per cent increase in bile secretion compared with baseline, 60 minutes after administration of a standardised artichoke leaf extract (3).

Cruciferous vegetables, sources of glucosinolates

Broccoli, cabbage, cauliflower and Brussels sprouts contain glucosinolates, sulphur-containing compounds characteristic of this family.

When chopped, chewed and digested, these can give rise to various bioactive molecules, such as isothiocyanates.

These substances are being studied, in particular, for their ability to modulate certain enzymes involved in the biotransformation of molecules by the body.

Cruciferous vegetables also contribute to fibre intake and support healthy bowel function.

Brief steaming generally helps to minimise the loss of certain glucosinolates more effectively than prolonged boiling in water (4–5).

Oily fish, for a good source of omega-3

Sardines, mackerel, herring, salmon and trout provide long-chain omega-3 fatty acids, mainly EPA and DHA.

These fatty acids are key components of cell membranes and play a role in various mechanisms of lipid metabolism.

Several studies suggest that omega-3 supplementation may reduce the amount of fat accumulated in the liver in people with fatty liver disease (6).

ANSES recommends eating two portions of fish per week, including one portion of oily fish, whilst varying the types and origins of the fish.

Pulses: a good source of fibre for the gut-liver axis

Lentils, chickpeas, dried beans and split peas combine fibre, plant-based protein and complex carbohydrates.

Some of their fibre and resistant starch is fermented by bacteria in the gut microbiota, which then produce various metabolites, notably short-chain fatty acids.

These metabolites play a role in the interactions between the gut and various organs, including the liver. And this ‘gut-liver axis’ is currently the subject of extensive research (7).

Whether in salads, soups, purées or curries, they can easily be incorporated into your daily diet.

Red berries, rich in polyphenols

Blueberries, raspberries, blackberries, blackcurrants and strawberries contain numerous polyphenols, notably anthocyanins, which are responsible for their red, blue or purple colours.

These compounds are being studied for their antioxidant activity and their ability to influence various cellular mechanisms linked to oxidative stress.

Research is particularly exploring their benefits in the context of liver metabolism, although no direct effect on the liver can be attributed to the consumption of red berries (8).

Whether fresh or frozen, they can easily be incorporated into breakfast, in yoghurt or in a fruit salad.

Coffee, one of the most widely studied drinks for liver health

Whilst best known for its stimulating effect, coffee is also one of the most well-documented drinks in the field of liver health.

Numerous observational studies link regular coffee consumption to a lower risk of fibrosis, cirrhosis, chronic liver disease or hepatocellular carcinoma.

Caffeine, chlorogenic acids and certain diterpenes may play a role in various mechanisms linked to oxidative stress, inflammation and fibrosis, but these hypotheses are still under investigation (9).

Citrus fruits, sources of vitamin C and flavonoids

Oranges, lemons, grapefruit and mandarins provide vitamin C as well as various flavonoids, such as hesperidin and naringin.

Vitamin C helps to protect cells against oxidative stress.

The flavonoids in citrus fruits are also the subject of research into various metabolic mechanisms, particularly in the liver.

When eaten whole, citrus fruits provide water and more fibre than their juices (10).

As grapefruit may interact with certain medicines, it is recommended that you check the package leaflet or seek advice from a doctor or pharmacist if you are taking any medication (11).

Nuts: a source of unsaturated fats

Walnuts, almonds, hazelnuts and pistachios are primarily a source of unsaturated fatty acids, as well as fibre, plant-based protein and various minerals.

Almonds and hazelnuts are particularly notable for their vitamin E content, which helps protect cells against oxidative stress.

Walnuts, for their part, provide alpha-linolenic acid, a plant-based omega-3 fatty acid.

Walnuts also contain various polyphenols, which are often concentrated in their thin skin (12).

As a substitute for a snack high in sugar or saturated fat, a small handful of unsalted nuts helps to improve the overall quality of your diet.

Wholemeal cereals, for more fibre

The liver plays a vital role in regulating blood sugar levels, particularly by storing glucose as glycogen and then releasing it as the body needs it.

Wholemeal grains, such as oats, brown rice, barley or wholemeal bread, generally provide more fibre than their refined equivalents.

Depending on their type and degree of processing, these fibres can slow down the absorption of carbohydrates and promote a more gradual glycaemic response after meals.

Some are also fermented by gut bacteria and thus play a part in the interactions between diet and the gut microbiota (13).

Extra virgin olive oil, a mainstay of the Mediterranean diet

Extra virgin olive oil is primarily a source of oleic acid, a monounsaturated fatty acid.

It also contains various phenolic compounds, the quantity of which varies depending on the variety of olives, their ripeness, the extraction conditions and how the oil is stored.

As the main source of fat in the Mediterranean diet, it is particularly beneficial when used as a substitute for fats higher in saturated fatty acids (14).

It can be used for both seasoning and cooking, as part of a varied and balanced diet.

Can specific ingredients complement a liver-friendly diet?

A varied and balanced diet forms the foundation of good liver health. However, it does not always address every individual’s specific needs and is not sufficient on its own to treat liver disease.

Certain specific ingredients, traditionally used or studied in this field, can form part of a comprehensive approach.

Medical advice is still required in cases of liver disease, biliary disorders, persistent symptoms or when taking medication.

Milk thistle and silymarin

Milk thistle is traditionally used to support digestion and liver function. Its fruits contain silymarin, a mixture of flavonolignans of which silybin is the main compound.

Silymarin is being studied in particular for its antioxidant activity and its potential effects on various liver markers. Clinical results, however, vary depending on the population, the extracts used and the doses administered (15).

Discover the Silyplus dietary supplement, which contains a patented complex combining silybin with phosphatidylcholine to enhance its absorption.

Antrodia camphorata, a traditional Taiwanese mushroom

Antrodia camphorata, also known as Antrodia cinnamomea, is a mushroom native to Taiwan traditionally used in a number of preparations.

Its extracts contain various bioactive compounds, including triterpenoids, polysaccharides and anthraquinonol.

Whilst much of the available data remains preclinical, a randomised, double-blind, placebo-controlled trial evaluated a specific mycelium extract over a 12-week period in adults with elevated gamma-GT levels associated with alcohol consumption (16).

Discover the Antrodia Liver Health dietary supplement, which contains a fermented mycelium extract of Antrodia camphorata.

80 volunteers took part in a 12-week randomised clinical trial evaluating an extract of Golden Antrodia camphorata. The researchers observed a significant reduction in liver enzyme levels and triglycerides in the participants who received the supplement (16).

The researchers observed a significant reduction in liver enzyme levels and triglycerides in the participants who received the supplement.

Formulas combining several ingredients

Some formulations combine several ingredients traditionally used or studied in the field of liver health.

However, their potential benefits depend on the nature of the active ingredients, their form, their dosage and the quality of the available data. The presence of several ingredients alone is not sufficient to demonstrate a synergistic effect.

Discover the Liver Support Formula dietary supplement, which combines, amongst other ingredients, desmodium, milk thistle, artichoke and chlorella, as well as several other compounds.

And what about TUDCA for bile?

Tauroursodeoxycholic acid, or TUDCA, is a hydrophilic bile acid naturally present in small quantities in the body.

Bile acids play a role in the emulsification and absorption of fats. TUDCA, meanwhile, is being studied for its involvement in biliary physiology and for various cellular protection mechanisms, but the available clinical data on its supplementation remains limited (17).

Discover the TUDCA Bile Complex dietary supplement, which combines TUDCA, taurine, choline and artichoke.

As persistent difficulties in digesting fats can have various causes, they require medical advice rather than self-medication with supplements.

To keep your liver healthy, the best strategies are a varied and balanced diet, keeping alcohol consumption to a minimum, regular physical activity and maintaining a healthy weight.

Dietary supplements can form part of this overall approach, but they are no substitute for these lifestyle habits or for medical treatment when it is necessary.