6 best foods to support liver health, backed by science

Emerging research shows certain foods can protect liver function, reduce inflammation and even prevent fat accumulation in the liver. The liver is a vital organ in our body and keeping it healthy can provide overall benefits to our health. Harvard research shows non-alcoholic fatty liver can be reversed through lifestyle changes and dietary modifications. Below we list 6 research-backed foods for liver-health benefits. (Image credits: Canva)

​NIH research conducted in 2024 showed that pomegranate consumption may be effective in ameliorating liver enzymes in adults with obesity and metabolic disorders. Pomegranate is rich in antioxidants, anti-inflammatory compounds and fiber. These properties protect the liver from oxidative stress, reduce inflammation and improve fat metabolism. Studies show polyphenols in pomegranate reduce markers of liver injury and improve liver enzyme profiles in people with fatty liver disease.

A 2023 study published in MDPI found that certain classes of phytonutrients, including those found in beetroot, can help support the detoxification process by stimulating the liver to produce detoxification enzymes.
Beets are nutrient dense and studies show they are packed with compounds like betalains, betaine, folate. These compounds are particularly beneficial for the liver. One can consume whole beetroots by steaming or boiling them, or simply adding them to salads.

This golden oil is known to offer various health benefits. A 2025 PMC review found that extra virgin olive oil supplementation was associated with improvements in liver fat content, liver enzymes, and anthropometric measures.
One can aim for 1–2 tablespoons of extra virgin olive oil daily, either as a dressing, in cooking, or drizzled over dishes. Cold-pressed extra virgin olive oil may maximize antioxidants and polyphenol content.

A meta-analysis published in NIH found that omega-3 polyunsaturated fatty acids from fatty fish were effective in reducing liver fat content and improving liver enzyme levels in people with NAFLD. Fatty fish like salmon, mackerel and sardines are rich in anti-inflammatory compounds that can reduce oxidative stress in the liver.
One can include salmon, mackerel or sardines in their diet, with recommended consumption of at least two servings a week.

These small, tart berries are rich in polyphenols, particularly proanthocyanidins, which have been shown to possess antioxidant and anti-inflammatory properties. A Frontiers review found that cranberry supplementation significantly reduced NAFLD in a dose dependent manner.
To support liver health, cranberries can be consumed fresh and whole, and can be added to oatmeal or yogurt. If you’re consuming cranberry juice, opt for one without added sugars.

Broccoli, brussels sprouts, cabbage, kale and cauliflower can play a significant role in supporting liver health. A review published in PMC notes that these vegetables can activate liver enzymes responsible for detoxifying carcinogens and other harmful substances. These vegetables are rich in compounds like glucosinolates. These compounds have been shown to enhance the liver's detoxification processes and possess antioxidant properties that protect liver cells from damage.

Diet will only provide benefits, if other lifestyle factors are also being worked upon. Regular exercise, limiting alcohol, avoiding processed foods, and maintaining a healthy weight is equally important.
Disclaimer: This article is for research purposes only and does not substitute for professional advice. Individuals should consult with a healthcare professional before making any dietary changes.