Quitting Drinking? Here Are 10 Foods to Help You Detox Your Liver

Even during my drinking years, I’ve always been a relatively healthy eater. Except for the last two years when my drinking increased, and so did my munching.
My snacking leaned towards salty foods — peanuts, pretzels, and the like. Dinners and lunches were still primarily healthy, with salads my favorite midday meal. I always worried about the state of my liver as I’d heard horror stories about cancers, cirrhosis, and other liver diseases.

I even avoided acetaminophen as I heard it could also cause problems in the liver.

I wasn’t aware of the foods that help detox the liver, but coincidently, I naturally gravitated toward those foods.

10 Foods That Help Detox the Liver

1. Coffee — I love my morning coffee — two cups every day. Often I will have an iced coffee in the afternoon.

Studies have shown that drinking coffee protects the liver from disease, even among those who already have problems with this organ. It also may help reduce the risk of developing certain liver cancers, and it has been shown to lower the risk of cirrhosis in people with chronic liver disease.

It has been indicated that coffee may decrease inflammation in the liver while increasing antioxidant levels.

2. Tea — Green tea has been shown to benefit overall health and may specifically help the liver.

The benefits of green tea on the liver were unknown to me. Yet I often enjoy a cup after dinner. It’s a soothing drink before bedtime, too.

According to one Japanese study, drinking 10 cups of green tea a day improved blood markers of liver health.

Another review found that people drinking four or more cups of green tea daily were less likely to develop liver cancer.

3. Grapefruit — The antioxidants naringenin and naringin are contained in grapefruit. Several animal studies have shown that both antioxidants help protect the liver from injury by reducing inflammation and protecting cells.
These two antioxidants can help reduce hepatic fibrosis, a dangerous condition in which excessive connective tissue builds up in the liver.

4. Fatty Fish — I love wild-caught Pacific salmon and eat it weekly. Again, I didn’t know the advantages to the liver.

Along with salmon — herring, mackerel, and sardines deliver Omega-3 fatty acids that help detox our livers and reduce inflammation.

It is important to add Omega-3 fats to our diets and keep the ratio to Omega-6 fats in check. Omega-6 fats are found in plant oils, and many of us consume an excess. Reducing Omega-6 fats is essential as a ratio that is too high can promote the development of liver disease.

5. Cruciferous Vegetables — Broccoli, mustard greens, Brussels sprouts, and cauliflower are high in fiber and beneficial plant compounds.

Studies have shown that these vegetables help increase detoxification enzymes, protect the liver from damage, and improve liver enzymes’ blood levels.

6. Blueberries and Cranberries — I prefer to buy organic and frozen blueberries, so they are on hand to add to smoothies and are delicious thawed and topped with nut and seed granola.

Both of these berries contain the antioxidant anthocyanin. Several animal studies have shown that whole cranberries and blueberries and their extracts and juices can help keep the liver healthy.

Blueberries help increase immune cell response and antioxidant enzymes. Blueberry extract has also been shown to inhibit the growth of human liver cancer cells in test-tube studies.

7. Grapes — Red and purple grapes contain various beneficial plant compounds. Several animal studies have shown that grapes and their juice benefit the liver.

Most of us have heard of resveratrol, which has several benefits. Lowering inflammation, increasing antioxidant levels, and preventing damage are some of those benefits. This is excellent news, as red grapes are one of my favorite fruits.

8. Nuts — I have always loved nuts — all types; I’m not fussy. The great news is that they contain nutrients like vitamin E and beneficial plant compounds.
A study found a diet higher in nuts associated with a decreased risk of nonalcoholic fatty liver disease.

Preliminary data points to nuts being an essential food for liver health.

9. Beets and Beetroot Juice — Beets contain an array of nutrients that make them beneficial for detoxification organs in the body, including the liver.

Beets stimulate lymphatic flow and aid in helping increase oxygen by cleansing the blood. For the liver, beets break down toxic wastes to help excrete them from the body faster.

Beetroot juice helps protect the liver from oxidative damage and inflammation while increasing its natural detoxification enzymes.

10. Leafy Greens — Lucky for us, spinach, kale, collards, and mustard greens contain lots of vitamin K, magnesium, antioxidants, and especially chlorophyll. Chlorophyll helps make the liver more efficient. As we know, antioxidants boost liver function, as does fiber. Leafy greens contain significant amounts of fiber.

I often add a handful of greens to my blueberry smoothie mid-morning for an extra-nutritious snack.

Enjoy these healthy, nutritious foods as often as possible to detox your liver and keep it healthy and happy.

I used Healthline and Custom Health Center online for information in this article.