What the human liver likes from food — 27 most useful foods

According to research, our daily diet directly affects the health of our liver.

A proven way to keep a person's liver in good condition is to eat the "right" foods that do not lead to intoxication of the body, and at the same time improve metabolic processes in the membranes of hepatocytes (the cells that make up the liver).

In addition, it is important to provide the body with the proper amount of vitamins, amino acids and other nutrients, as well as normalize the water-salt balance.

Scientists have found out what our liver likes from food, and what kind of food can harm it. Below we will present a list of the 27 most useful products.

1-6: Vegetables and greens

Exactly vegetables are extremely good for the liver . They contain a minimum of calories, fat and protein, which load the liver the most. But at the same time, they contain fiber, which helps to cleanse the intestines of toxins and toxins, as well as pectins and riboflavin, which are the "building material" for hepatocytes.

Many vegetables and greens consist of 50-85% water, which indirectly helps regulate water–salt metabolism in the body.

1. Pumpkin

Pumpkin will help maintain liver health, as it is the largest natural source of pectins, riboflavin, beta-carotene and niacin, which accelerate the regeneration of hepatocyte membranes.

It is especially useful to include pumpkin in the diet after treatment of acute and chronic liver diseases – this will help speed up the restoration of normal organ function, protect it from infections and inflammation.

Pumpkin also has a mild choleretic effect, which indirectly improves the functioning of the entire gastrointestinal tract. An increase in the acidity of gastric juice allows you to digest food more efficiently and extract more micronutrients from it.

13 more facts about the effect of pumpkin on the liver can be found here →

2. Beet

The key feature of beetroot is that it contains a huge amount of fiber, which does not break down even with prolonged heat treatment. Its use also reduces the concentration of low-density cholesterol in the blood (the process of its absorption through the intestinal walls is slowed down).

Beetroot has a beneficial effect on the liver, as it is a major source of B-group vitamins necessary to accelerate the regeneration of hepatocytes.

By the way, many people use boiled beets for Liver cleansing and normalization of the biochemical composition of bile. Doctors do not recommend performing such manipulations, but the daily presence of boiled table beetroot in the diet really improves the composition of gastric juice.

9 useful properties of beetroot for the digestive tract can be found here →

3. Melon

Melon is useful for those , which has a mild choleretic effect, prevents the formation of concretions in the bile ducts. It also significantly inhibits the development of fatty and fibrous hepatosis, as well as cirrhosis, preventing the destruction of liver cells.

But you should not abuse melon – it increases the acidity of gastric juice, which can harm gastritis or peptic ulcer of the stomach, duodenum.

4. Carrots

Carrots are the largest source of vitamin A among all vegetables. Carrots are necessarily included in the menu of all diets aimed at improving the health and functioning of the liver.

It is better to use carrot juice , diluting it in equal proportion with water (and drink it in small portions).

A large amount of vitamin A improves metabolic processes in the liver, accelerates the absorption of bitter substances, from which bile is subsequently produced.

Vitamin A is able to accumulate in the body. But with its excessive amount, it acts as a toxin, primarily negatively affecting the work of the liver (the breakdown of carbohydrate compounds worsens).

You should not drink more than 200 milliliters of freshly squeezed carrot juice during the day. It should also be discarded when taking vitamin complexes, which also include vitamin A.

5. Ginger

Ginger is rich in bitter essential oils, from which bile is subsequently produced. Also, the bitter taste stimulates the secretion of gastric juice, which prevents the formation of gallstones.

In addition, scientists assure that the bitter components contained in ginger act as an antibiotic, including reducing the likelihood of liver damage by parasites and infections. It is recommended to eat canned ginger (it has a less spicy and bitter taste).

5 other facts about the benefits of ginger for the liver here →

6. Artichoke

Artichoke Extract for liver Health is actively used in traditional medicine. It has the following effect:

  1. Accelerates the outflow of bile;
  2. Normalizes biochemical processes in the liver;
  3. Cleanses the bile ducts of accumulated salts (urea derivatives);
  4. Reduces the level of cholesterol in the blood (and also accelerates its breakdown into derivative components);
  5. Improves the functionality of the gastrointestinal tract (this is especially noticeable in patients suffering from obesity).
  6. Has beneficial effects on the kidneys, spleen, stomach and pancreas.

Almost every pharmacy sells pills containing artichoke extract. These drugs are recommended to be taken periodically by those who have a tendency to chronic liver diseases. But you should definitely consult a doctor first.

7-10: Fruits

The key difference between fruits and vegetables is their high fructose content. It is more useful than traditional glucose, creates less stress on the liver. That is why nutritionists recommend that everyone give preference to fresh and dried fruits instead of the usual desserts. The best fruits for the liver are lemons, apples, plums and bananas.

7. Lemon

Lemon is rich in ascorbic acid (vitamin C), which prevents fatty hepatosis, has a supportive effect on the liver, and also strengthens the body's immune response.

Doctors assure that regular eating lemon in reasonable quantities significantly reduces the risk of infection with "household" hepatitis. Ascorbic acid also stimulates the outflow of bile.

It is not uncommon to find statements on forums that lemon can be used to cleanse the liver. Doctors also claim that its use in large quantities can harm the gallbladder, as well as cause gastritis. You should not abuse it.

8. Apples

Apples are rich in iron and ascorbic acid, accelerate the removal of lipid compounds, which helps prevent fatty hepatosis. Regular consumption of apples has a positive effect on the blood composition, also reduces the level of low-density cholesterol, which comprehensively heals the liver.

Doctors recommend including apples in the diet when it is necessary to minimize the load on the organ. Moreover, it is advisable to consume this fruit in baked form (you can use honey if you need to increase the amount of carbohydrates in the diet).

See 5 more medicinal properties of apples here →

9. Plums

They contain pectins that strengthen the structure of hepatocyte membranes. Plums also have a good effect on the work of the intestines, stimulating the removal of toxins from it, which will help to "unload" the liver.

It is also recommended to include this fruit in the diet for those who need to normalize the water-salt balance in the body.

Prunes are more beneficial for the liver – they also have a mild choleretic effect. But at the same time, it weakens, dilutes the stool – such a "side" effect should be taken into account.

13 more facts about the effects of drains on the digestive tract →

10. Bananas

Bananas are the largest source of simple carbohydrates, which are quickly broken down into derived elements and transformed into energy. At the same time, there is practically no load on the liver.

Bananas also contain amino acids, which are necessary for the formation of new hepatocytes.

Bananas have a powerful choleretic effect in large quantities, so they should not be abused for stomach ulcers or gastritis.

12 other useful properties of bananas can be found here →

11-13: Berries

Continue our list of berries. Unlike vegetables and fruits, berries contain a wide range of essential oils and pectins. And they also contain 3-4 times more magnesium, phosphorus, and calcium. They are especially useful for those who have chronic diseases of the cardiovascular system associated with unstable blood pressure or high levels of lipid compounds in the blood (the liver is responsible for the breakdown of which).

11. Grape

Grapes increase the level of nitrogen in the blood, thereby reducing the likelihood of thrombosis. Grape juice also reduces the risk of formation of cholesterol plaques, which can completely disrupt normal blood flow through the liver.

In the presence of any chronic gastrointestinal diseases, grapes are excluded from the diet. You should consult with your doctor in this regard.

6 facts about the benefits of grapes can be found here →

12. Sea-buckthorn

Sea buckthorn contains such rare trace elements as aluminum, copper, silicon, iron, which are necessary for the body to normalize the biochemical composition of the blood – it is complex improves liver function , normalizes blood pressure, soothes and prevents inflammation.

Sea buckthorn is also a source of phytoncides, which act as an antibiotic, however, suppressing the spread of not only bacteria, but also viruses and fungi. Doctors also claim that sea buckthorn helps to improve the gastrointestinal tract in the presence of erosions (often occur when drinking alcohol).

13. Watermelon

Watermelon can be used to cleanse the liver and urinary tract. After such a procedure, the probability of formation of concretions, including in the liver, gallbladder and bile ducts, decreases to almost zero.

How to carry out this cleaning? Everything is extremely simple: for 5 days there is a watermelon at the rate of 1 kilogram of pulp per 10 kilograms of human body weight on the 1st day.

The only caveat: such cleaning should not be carried out in the presence of chronic kidney diseases (due to the powerful diuretic effect).

14-19: Drinks

Some drinks are no less good for the liver than fruits, vegetables and berries. The same green tea, for example, contains a lot of antioxidants. A decoction of rosehip is a "therapeutic" dose of ascorbic acid, which helps to strengthen the protective functions of the liver.

14. Freshly squeezed juices

Juices contain the highest concentration of micronutrients, phytoncides, and vitamins. The main thing is not to heat–treat or boil them.

Another important caveat is that it is recommended to consume all juices in diluted form (with boiled water, diluted in equal proportions).

7 the best juices for liver health can be found here →

15. Green and herbal teas

Teas are rich in antioxidants, esters and phytoncides, which prevent the oxidation of hepatocytes, as well as normalize metabolic processes between them.

Green tea is generally considered ten times more beneficial for the liver , rather than black.

But only karkade and mint tea can "harm" slightly.

Of herbal teas, ivan tea is best suited for improving the liver - it has a mild choleretic effect, prevents the accumulation of sodium compounds in the body (including urea, from which concretions are subsequently formed – those stones in the urethra and biliary tract).

16. Mineral water

Mineral water helps to normalize the water-salt balance, optimize the production of bile. It is only necessary to take into account that there are different variations of mineral waters.

For example, in chronic liver diseases, it is not recommended to consume water rich in sulfates.

And in case of gastrointestinal diseases, it is better to give up mineral water with a high chlorine content. A nutritionist will tell you more about this.

Learn more about choosing mineral water here →

17. Decoction of corn stigmas

Corn stigmas cleanse the liver of toxins , but it may be accompanied by symptoms of an intestinal disorder.

It is recommended to take 50-100 milliliters of decoction based on them before each scheduled meal for 10 to 15 days. Such a course should be carried out no more than once a month (or better – once a quarter).

Also, a decoction of corn stigmas helps to remove toxins from the intestines, which also reduces the load on the liver.

18. Oatmeal broth

If you believe the reviews on the thematic forums, then inclusion in the diet of oatmeal broth helps to normalize the volume of the liver, thereby getting rid of periodic pain in the right hypochondrium.

The main thing is to use only high–quality oats for making a decoction (special ones are sold in almost every pharmacy, it costs a penny).

19. Kefir

Kefir has a low fat content, but at the same time normalizes the balance of intestinal microflora, which helps to significantly reduce the likelihood of formation of toxins and accumulation of toxins.

Regular kefir consumption reduces the amount of rotting food residues accumulating in the large intestine, thereby stimulating the elimination of those very toxins.

At the same time, kefir belongs to dietary products, the assimilation of which requires minimal intervention from the liver (it takes an active part in the assimilation of fats, proteins, and the breakdown of carbohydrate compounds).

20-27: Other products

Of the additional products useful for the liver, it is worth highlighting nuts, vegetable oils, dried fruits – all of them provide the body with vitamins, pectins, amino acids, but at the same time practically do not load the liver. And the same turmeric, for example, normalizes the biochemical composition of the blood, thereby accelerating the filtration of blood from toxins.

20. Nuts and seeds

Nuts and seeds rich in unsaturated fatty acids, silicon, manganese. All of them are necessary for the normalization of the cardiovascular system and blood pressure. And silicon, for example, in large quantities leads to an increase in the density of hepatocyte membranes.

But it is not worth abusing nuts – they contain a large amount of tannins, which accelerates the production of bile.

21. Dried fruits

Dried Fruits contain simple fructose-based carbohydrates, which are broken down and absorbed almost without creating any load on the liver.

Dried fruits are also rich in fiber – it cleanses the intestines of toxins and prevents their accumulation in the liver.

Doctors most often recommend using jelly based on dried fruits (prunes, dried apricots are especially useful).

22. Porridge

Everything porridge are rich in complex carbohydrates (which are broken down gradually, so they do not create an excessive load on the liver), as well as vegetable fiber – it absorbs water like a sponge and mechanically cleanses the intestines of dense feces (which are just slags).

Porridges must be present in the diet of a modern person.

23. Omega-3 fatty acids

Omega-3 acids have a positive effect on the functioning of the cardiovascular system, reduce cholesterol levels in the blood (at the same time, the level of "useful", that is, high density, is increasing).

Omega–3 acids also stimulate intercellular metabolic processes involving metals - this will help accelerate the regeneration of hepatocytes.

24. Olive oil

Among all vegetable oils, it is considered the safest and at the same time beneficial for the liver. However, it is not suitable for heat treatment at all, so it should not be used for frying.

Olive oil also has a strong choleretic effect, preventing the formation of concretions in the bile ducts.

25. Honey

The largest natural source of rare metals and mineral trace elements (silicon, iron, potassium compounds), necessary for the liver to recover normally of damaged hepatocytes.

In no case should you eat melted honey, that is, which has been heated above 70 degrees – carcinogenic compounds are formed in it, which are neutralized by the liver.

26. Turmeric

This spice normalizes the composition of bile, and also provides the body with a large amount of iron (used to form red blood cells).

Turmeric helps to cleanse the blood of toxins, accelerates the removal of derived elements that arise from cell damage by many groups of viruses.

Indirectly, turmeric enhances the body's immune response to infectious infection (including hepatitis).

27. Eggs

Egg yolks are especially useful for the liver , since they contain high–density cholesterol, it reduces the level of "harmful" cholesterol.

But proteins from chicken eggs should not be abused – the liver is engaged in their cleavage, in excess of such amino acids lead to an increase in the volume of the organ.

What should be discarded

There is also a list of prohibited foods that are contraindicated in liver diseases. The most harmful to the liver are:

  1. Coffee . Although it contains antioxidants, it has a negative effect on blood vessels, as well as on their patency. This
  2. Fat milk . It is the liver that is engaged in the splitting of the fat contained in it. In excess – this can provoke fatty hepatosis.
  3. Alcohol. Even in very small amounts leads to the oxidation of hepatocytes and their subsequent destruction. And alcohol increases the risk of cirrhosis .
  4. Sweet. Increases the risk of hepatosis as well as obesity. Desserts made with butter or margarine are especially harmful.
  5. Spicy and fried. Acts as a very strong choleretic, increasing the acidity of gastric juice several times.
  6. Mushrooms . Act as spicy and fried – enhance the outflow of bile. Moreover, the effect is literally ten times stronger than after the same ivan tea.


In total, our daily diet is extremely important for liver health. Ideally, it should be planned together with a doctor who will take into account the physiological parameters of a particular patient. And no less important is how often you eat – fractional nutrition significantly reduces the load on the liver.