What Foods Are Good for the Liver?

Family Medicine, Primary Care Roots Community Health Center, Hippo Education, Kameda Medical Center

Supervised by Kenji Taylor, MD

Foods that are good for your body are the same ones that are good for your liver. These include whole-foods that are high in fiber and unprocessed.

Explanation

Let’s consume plenty of high fiber vegetables, seaweeds, and whole foods. This is especially recommended for those with chronic conditions such as metabolic-associated fatty liver disease (MALFD), obesity, and diabetes. There are reports that the so-called "Mediterranean diet," which consists mainly of grains, legumes, nuts, seafood, and olive oil, is beneficial for the liver. In contrast, we know that foods common in the American diet have been associated with the rise in MAFLD. These foods include those high in saturated fatty acids (SFA), trans-fats, simple sugars and animal proteins. It is important to moderate intake of these foods in favor of whole foods not just for the health of your liver but also for the variety of other health benefits associated with whole foods.

(References)

Montemayor S, García S, Monserrat-Mesquida M, Tur JA, Bouzas C. Dietary Patterns, Foods, and Nutrients to Ameliorate Non-Alcoholic Fatty Liver Disease: A Scoping Review. Nutrients. 2023 Sep 14;15(18):3987. doi: 10.3390/nu15183987. PMID: 37764771; PMCID: PMC10534915.
George ES, Forsyth A, Itsiopoulos C, Nicoll AJ, Ryan M, Sood S, Roberts SK, Tierney AC. Practical Dietary Recommendations for the Prevention and Management of Nonalcoholic Fatty Liver Disease in Adults. Adv Nutr. 2018 Jan 1;9(1):30-40. doi: 10.1093/advances/nmx007. PMID: 29438460; PMCID: PMC6333937.
Berná G, Romero-Gomez M. The role of nutrition in non-alcoholic fatty liver disease: Pathophysiology and management. Liver Int. 2020 Feb;40 Suppl 1:102-108. doi: 10.1111/liv.14360. PMID: 32077594.

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