What to eat for a healthier liver

A healthy diet plays a crucial role in maintaining optimal liver function. Incorporating nutrient-rich foods into your daily meals can help reduce inflammation, prevent fat accumulation in the liver and support the body's natural detoxification processes.

Leafy green vegetables such as spinach, broccoli and cabbage are rich in antioxidants, fibre and essential vitamins that help the liver eliminate toxins and reduce fat build-up. Antioxidant-rich fruits--including amla (Indian gooseberry), apples, citrus fruits and berries--may also help combat oxidative stress and support liver health, while vitamin C found in citrus fruits contributes to normal liver function.

Replacing refined carbohydrates with whole grains such as oats, brown rice and whole-wheat bread can improve insulin sensitivity and lower the risk of non-alcoholic fatty liver disease (NAFLD). Meanwhile, legumes, almonds, walnuts and seeds provide healthy fats, plant-based protein, vitamin E and beneficial fatty acids that may reduce liver inflammation. Choosing lean fish and cooking with olive oil instead of saturated-fat-rich red meat can further support liver health, as omega-3 fatty acids have been associated with lower liver fat and healthier cholesterol levels.

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Staying adequately hydrated is equally important, as water supports the liver's metabolic processes and helps the body eliminate waste products. Health experts also recommend limiting sugary drinks, deep-fried foods and excessive oil, while maintaining a healthy body weight, exercising regularly and getting 7–8 hours of sleep each night to promote long-term liver health. People with liver disease or persistent symptoms should seek personalised advice from a qualified healthcare professional.