13 Foods That Cleanse the Liver for a Healthy Detox

Vital to a well-balanced diet, foods that “cleanse” your liver are thankfully easy to find. But why is thinking about what to eat to support liver function something that should be top of mind?

The liver is one of the most important organs for our overall health—so taking care of it should be a top priority, according to Leah Kaufman, MS, RD, registered dietitian at NYU Langone Health. “The liver has many functions, one of which is to eliminate waste substances from the body in the form of bile,” Kaufman says. “Therefore, it is important to keep your liver healthy.”

“There isn’t an evidence-based timeline for ‘cleansing’ the liver,” says Gena Hamshaw, MS, RDN, director of ambulatory nutrition services at Mount Sinai. “The concept [of cleansing the liver] isn’t supported in a medical context.” Instead, she says that research shows that consistently working out and eating a healthy diet full of whole foods can decrease the chances of liver disease within a couple of weeks to months. “These gains come from consistent, long-term habits,” she says, “not a short-term cleanse.”

An unhealthy liver can lead to more health problems in the long run, so there are a few things you’ll want to keep in mind when taking care of it. She recommends avoiding habits that damage liver health, such as excess drinking of alcohol and eating high-fat foods and simple sugars, as the best way to keep your liver clean and functioning well. You’ll also want to exercise regularly and pick healthy foods.

“Long‑term eating patterns and lifestyle habits can either slow [fatty liver disease] or help it worsen over time,” agrees Hamshaw. “Diets that support a healthy weight and stable blood sugar (think more whole foods, fewer ultra‑processed snacks and sugary drinks) are part of standard medical treatment for fatty liver.”

So be wary of any self-proclaimed hacks for liver health. When it comes to any liver detox supplements versus natural foods, there is no scientific evidence on liver detox diets or food hacks. Whole foods will always be the way to go. Here are expert picks for the best foods for liver health:

Kaufman recommends including a variety of foods filled with antioxidants into your diet to help cleanse the liver and decrease toxins. Studies show that foods like blueberries are not only rich with antioxidants to protect the liver from free radicals, but they also have anti-inflammatory properties and may inhibit the growth of cancer cells in the liver.

Leafy greens are another food that is rich in antioxidant properties, says Kaufman. Foods like kale, cabbage, and arugula are also great sources of chlorophyll, which is a natural compound that is known for its detox properties and ability to enhance liver function.

Cruciferous veggies, which include broccoli, cauliflower, and Brussels sprouts, are also known to boost liver health and protect liver cells. A study done on mice shows that broccoli played a major role in reducing the risk of fatty liver disease.

Tomatoes are another food that Kaufman says is rich in antioxidants to protect the liver from free radicals and help it cleanse out impurities from the body. Studies also show that tomatoes can help reduce the risk of fatty liver disease, which can lead to cirrhosis, scarring of the liver, or even liver cancer.

Kaufman also recommends beets as an antioxidant-rich food you can turn to for your liver. Studies show that beet juice can protect the liver from free radical damage and oxidative stress. It can also reduce the fat that might grow around the organ.

From lowering cholesterol to lowering the risk of certain diseases, flaxseeds come with loads of health benefits. Kaufman likes this food for your liver because it is high in omega-3 fatty acids, which studies show can help reduce fat that may grow around the liver.

Another food rich in omega-3 fatty acids is fatty fish, which include salmon, mackerel, herring, sardines, and tuna. Omega-3 fatty acids are known to reduce inflammation. Kaufman agrees and especially recommends salmon for the liver. Known as the ultimate anti-aging beauty food (and a favorite among many celebs), salmon is known to be good for your brain and gut health while also lowering liver fat.

If you need more reason to justify your daily cup of joe, studies show that drinking coffee can help prevent many different types of liver diseases. One study done in 2016 shows that coffee can lower the risk of fatty liver disease, and another done in the same year shows that drinking two cups of coffee may help protect from permanent liver damage if you’re already dealing with chronic liver disease.

It’s one of the best cooking oils, and you can even drink it daily. Olive oil is a powerhouse and comes with many health benefits, such as fighting diabetes, boosting heart and gut health, strengthening bones, and reducing high blood pressure. As for the liver, studies show that olive oil can reduce inflammation and fat around the liver, and lower elevated liver enzymes.

On top of adding flavor to any dish, garlic is packed with minerals, sulfur compounds, vitamins A and C, and fiber to promote health and prevent disease. It is known to boost your immunity and protect against inflammation, and it may help protect against certain cancers and lower blood pressure. It also makes for one of the best liver-detox foods out there. Studies show that garlic can help reduce fat around the organs and reduce the risk of liver disease.

Whether you drink orange juice daily as part of your breakfast meal or drink water with lemon, citrus fruits are great for flushing out toxins in your liver. Studies show that drinking orange juice daily can reduce your risk of fatty liver disease.

Walnuts, hazelnuts, and almonds are packed with so much nutritional value (you’ll find antioxidants, fiber, vitamin E, and healthy fats, to name just a few), and they make for a great snack option or added garnish to a meal. Some health benefits include maintaining or lowering cholesterol levels, reducing inflammation, and helping us maintain a healthy weight.

With your liver, preliminary studies show that nuts may have a positive effect on reducing the risk of nonalcoholic fatty liver disease. But more studies are needed to prove it.

Hamshaw calls legumes (think beans, lentils, and chickpeas) a “core component” of the Mediterranean diet, which has been shown to benefit those with steatotic liver disease. Legumes are also rich in fiber and make for a great plant-based protein option.

Hamshaw says that minimally processed whole grains are linked to good metabolism and are known to support weight management, insulin sensitivity, and cholesterol.

How long does it take to cleanse the liver through diet?

“There isn’t an evidence-based timeline for ‘cleansing’ the liver,” says Hamshaw. “The concept [of cleansing the liver] isn’t supported in a medical context.” Instead, she says that research shows that consistently working out and eating a healthy diet full of whole foods can decrease the chances of liver disease within a couple of weeks to months. “These gains come from consistent, long-term habits,” she says, “not a short-term cleanse.”

How often should you eat liver-healthy foods for the most benefit?

Again, there is no magic number. Hamshaw says it’s best to focus on dietary patterns that are sustained over time. She points to studies that show people who regularly eat a well-balanced meal of veggies, fruits, whole grains, legumes, nuts, and unsaturated fats tend to have less fatty liver and better liver enzyme levels than people who eat a lot of ultra-processed foods, sugary drinks, and refined carbs.

“In other words, your liver benefits most when these foods show up in most of your meals, not just during a once‑a‑year ‘cleanse,’” she says.

Hamshaw says that there’s no strong evidence that our liver needs specific nutrient combinations, like pairing vitamin C with zinc, etc., for it to work properly. What matters more is having a healthy mix of all the foods that are known to support that organ. “Think in terms of building mostly whole-food, plant-forward meals and healthy fats most of the time,” she says. “This will give your body the broad spectrum of antioxidants and nutrients it needs to support liver health.”

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