What you eat daily greatly impacts not just your digestion but also the health of your liver—the body’s primary detoxifier. Harvard liver specialist Dr. Saurabh Sethi highlights some common, easy-to-find foods that support liver health, as well as those that can harm it. Incorporating liver-friendly options and avoiding harmful items can rejuvenate your liver and improve overall wellness.

Best Foods for a Healthy Liver

1. Dates and Walnuts:
   Dates are rich in fiber that slows digestion and prevents fat buildup in the liver. Walnuts contain omega-3 fatty acids that help reduce inflammation.

2. Dark Chocolate with Nuts (No Sugar):
   Packed with antioxidants and vitamin E, this combo protects liver cells against oxidative damage.

3. Apple, Honey, and Cinnamon:
   Apples contain pectin, a fiber that promotes liver health. Honey and cinnamon aid digestion and support stomach cleansing.

4. Greek Yogurt or Curd with Berries:
   This mix provides probiotics and anti-inflammatory compounds, boosting liver function and immunity.

Foods to Avoid as They Harm the Liver

• Sugary Smoothies and Processed Drinks:
  High in sugar and additives, they increase fat deposits in the liver and impair its detoxification capacity.

• Industrial Seed Oils (Soybean, Corn, Sunflower):
  These oils are rich in omega-6 fatty acids, which can cause inflammation and oxidative stress in the liver.

• Fresh or Sweetened Fruit Juices (Even 100% Fruit Juice):
  Low in fiber and high in fructose, these sugars rapidly reach the liver and promote fat accumulation, increasing fatty liver risk.

Best Drinks for Liver Health

• Water: Essential for flushing toxins and supporting all liver functions.

• Black Coffee (No Sugar or Cream): Contains polyphenols that reduce inflammation and protect liver cells.

Lifestyle Tips for a Healthy Liver

• Opt for active, nourishing snacks like dates with walnuts or dark chocolate with nuts.

• Avoid sugary beverages and processed foods to reduce fat accumulation and oxidative stress.

• Choose whole fruits and healthy dairy combos like Greek yogurt and berries.

• Maintain hydration with water and enjoy black coffee to promote liver detoxification.