13 Foods That Support Liver Health, According to Dietitians
Leah Kaufman, MS, RD, of NYU Langone Health, and Gena Hamshaw, MS, RDN, of Mount Sinai, recommend whole foods over short-term cleanses for liver health. Hamshaw states there is no evidence-based timeline for a liver cleanse, and the concept is not medically supported. Long-term habits like exercise and a diet rich in whole foods can reduce liver disease risk within weeks to months. Foods highlighted include blueberries, leafy greens, cruciferous veggies, tomatoes, beets, flaxseeds, salmon, coffee, olive oil, garlic, citrus fruits, nuts, legumes, and whole grains. Studies cited show benefits such as reduced fatty liver risk, anti-inflammatory effects, and protection from free radicals. Both experts emphasize consistent dietary patterns over periodic cleanses.
Key facts
- Leah Kaufman is a registered dietitian at NYU Langone Health.
- Gena Hamshaw is director of ambulatory nutrition services at Mount Sinai.
- There is no evidence-based timeline for cleansing the liver.
- Long-term habits can decrease liver disease risk within weeks to months.
- Blueberries are rich in antioxidants and may inhibit liver cancer cell growth.
- Broccoli reduced fatty liver disease risk in a mouse study.
- Coffee can lower risk of fatty liver disease and protect from permanent damage.
- Olive oil reduces inflammation and fat around the liver.
- Garlic helps reduce fat around organs and liver disease risk.
- Orange juice daily may reduce fatty liver disease risk.
- Nuts may reduce risk of nonalcoholic fatty liver disease (preliminary).
- Legumes are a core component of the Mediterranean diet beneficial for steatotic liver disease.
- Whole grains support weight management, insulin sensitivity, and cholesterol.
- Consistent dietary patterns matter more than specific nutrient combinations.
Entities
Institutions
- NYU Langone Health
- Mount Sinai
- Vogue