7. Prickly Pear

Prickly pear is a type of edible cactus which was used in traditional medicine as a treatment for liver diseases. One study found that the extract of this plant reduced symptoms of a hangover, including nausea, dry mouth, and lack of appetite. This benefit was magnified when they consumed the extract before drinking alcohol. Since alcohol is broken down by the liver, the researchers looked into the exact effect of the extract on the liver and found that it reduced inflammation, which often occurs after drinking alcohol.

Another study found that consuming the extract after drinking alcohol normalizes enzyme production and cholesterol levels in the liver and decreases the oxidative damage caused by it.14 However, human studies are needed in order to fully understand the positive effects of prickly pear on the liver.

How much should you have? All of the studies so far are focused on prickly pear extract (1600 mcg dosage on an average). Hence, it’s difficult to tell exactly how much of it you should consume. That said, do ensure you stick to the standard 1 cup (240 ml or 8 oz) a day unless told otherwise by a professional.

8. Nuts

Best for preventing non-alcoholic fatty liver disease

The healthy fat and nutrient – including vitamin E – content in nuts makes them good for the liver. One study that looked into the effects of nuts on people with non-alcoholic fatty liver disease for 6 months found that regular consumption improved the levels of enzymes in the liver.15 Additionally, another study found that men who consumed fewer nuts were at a higher risk of developing non-alcoholic fatty liver disease as opposed to those that ate more.16

How much should you have? A handful of nuts, up to 1 oz, every day is recommended for good health.

9. Olive Oil

Best for healthy liver functioning in people with non-alcoholic fatty disease.

Switch your bottle of vegetable oil with olive oil for healthy liver functioning. One small study in people with non-alcoholic fatty liver disease found that consuming olive oil every day improved liver enzyme and fat levels. Participants also noted a decrease in liver fat as well as better blood flow in the liver. Other studies have also noted that olive oil consumption improves blood levels of liver enzymes.17 18

How much should you have? Based on studies, it’s recommended that you have 1 teaspoon (6.5 ml) of olive oil every day.

10. Ginger

The warm earthy heat of ginger doesn’t just spice up your meal but can also be really good for the liver. This root spice, with antioxidant-like gingerols and shogaols, acts on your digestive system, increasing enzyme secretions and boosting metabolism and circulation.

It has been seen to lower oxidative damage in the liver caused by free radicals, whether due to environmental toxins or due to long-term use of medication. It also increases the levels of natural antioxidants in the blood.

Since ginger can decrease triglycerides, total cholesterol, and the LDL cholesterol, it is a good addition to the diet for people who are at risk of NAFLD.20

How much should you have? For a healthy adult, up to 4 g ginger is considered safe, whether eaten raw, cooked, or as a tea. For pregnant women, however, the dosage is limited to 1 g.21

11. Garlic And Onion

Odd as it may seem, odorous vegetables of the Allium species like garlic and onion are great for liver health. The sulfur compounds in them, responsible for that distinctive smell, help stimulate liver enzymes responsible for detoxification. They also have antioxidants called flavonoids which can both block and suppress the function of free radicals.22 23

Best for patients with alcohol-induced liver damage

The best part about garlic, however, is its ability to reduce alcohol-related liver damage (alcoholic steatohepatitis), whether taken raw, as garlic oil, or as an aged black garlic extract.24 25 Onions too have shown similar effects on alcohol-induced liver damage.26

How much should you have? Most studies use garlic in a dose of 600–1200 mg. However, a few cloves a day is well within the tolerable limit. Make sure you crush the cloves before eating them or cooking them to release the bioactive sulfur compound called allicin. There’s no known upper limit on onions.

12. Coffee And Tea

Coffee lovers, it’s time to rejoice! Finally, there’s a study that tells us your oh-so-favorite morning drink is good for you! If you suffer from liver diseases, a moderate consumption of coffee can actually decrease the progression of the illnesses. For patients who are scheduled for a liver biopsy, caffeine is known to reduce the development of cirrhosis. Although it’s not entirely clear why caffeine helps, we do know that it reduces the risk of developing liver diseases. Thanks to kahweol and cafestol, the 2 naturally occurring substances in coffee, coffee also reduces the risk of liver cancer.27.

Best for patients with cirrhosis

A very recent study on finds that drinking around 3 cups of coffee and herbal tea regularly led to less scarring of the liver. Continuous scarring of the liver due to inflammation and death of liver cells leads to liver fibrosis.28

How much should you have? Just 2 cups of coffee per day is considered the ideal amount, and anything over 5 cups is not advised.29 Also, remember not to have coffee within 2 hours before sleep.

13. Turmeric

No cleanse list would be complete without the anti-inflammatory and natural healing spice turmeric. Ayurveda and Chinese Medicine have both been using it to treat liver problems for centuries.30

Best for preventing fat accumulation and inflammation

The curcumin in turmeric prevents fat accumulation in the liver, as seen in several animal studies. Test animals consuming curcumin through their diet had lower cholesterol and triacylglycerol concentrations in the liver.31 It also raises the natural antioxidants involved in the detoxification process in the liver.

How much should you have? In Asian and Indian cuisine, turmeric powder is an essential condiment. Include 1.5–3 g powdered turmeric root every day. However, if you suffer from inflammatory bowel syndrome, reduce the dosage to 1–1.5 g.32 Additionally, in order to increase the absorbability of curcumin, experts advise combining it with black pepper.33

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