The best foods and drinks for the liver that help detoxify the body

The liver performs over 500 different functions, with the most important being metabolism and detoxification. However, every day, the liver is attacked by harmful factors such as hepatitis viruses, alcohol, preservatives, and pharmaceuticals. Therefore, body cleansing and liver detoxification is a necessary daily practice to ensure a healthy liver.

In everyday life, there are many common foods that are excellent for body cleansing and liver detoxification that are easy to prepare and can be consumed daily.

1. Vitamin C-rich Fruits

Fruits like oranges, lemons, and tangerines are high in vitamin C, which is an excellent antioxidant that stimulates and supports the liver in synthesizing and detoxifying harmful substances from the body.

Did you know that when intoxicated, just a glass of lemon water can help you sober up, reduce headaches, and quench thirst?

2. Apples

This is a fruit you shouldn’t overlook, as apples not only help you burn fat, lose weight, and combat constipation, but they also have significant benefits for the liver. Apples contain a large amount of pectin combined with other compounds that help the liver cleanse and eliminate toxins from the digestive system more quickly and easily.

3. Olive Oil

When consumed, olive oil produces lipids in the stomach that help absorb toxins before they can enter and negatively affect the body.

4. Walnuts

High levels of omega-3 fatty acids and glutathione in walnuts are essential nutrients that support the liver’s effective functioning. Additionally, arginine in walnuts helps the liver quickly eliminate harmful ammonia in the digestive system.

5. Green Tea

Green tea is rich in antioxidants, which help protect the digestive system from bacterial attacks. After meals, drinking green tea is a good habit for the liver.

6. Turmeric

Provides enzymes beneficial for the liver’s detoxification activities and cleanses the digestive tract.

7. Garlic

Just one clove of garlic a day can activate liver enzymes that help the body enhance detoxification.

8. Beets

Beets are one of the antioxidant-rich foods that are extremely good for the skin. Furthermore, recent studies have shown that beets have many health benefits, particularly for your liver.

9. Leafy Greens

Dark leafy greens like broccoli and spinach are extremely beneficial for health. The chlorophyll in green vegetables absorbs toxins from the bloodstream.

10. Onions

Onions provide fiber, potassium, flavonoids, and phytonutrients, which are compounds beneficial for health, especially for the liver.

11. Oatmeal

Eating oatmeal is an easy way to increase fiber intake. Fiber is crucial for digestion, and the specific fiber in oats can be particularly beneficial for the liver. Oats and oatmeal are rich in a substance called beta-glucans.

A 2017 study in the International Journal of Molecular Sciences indicated that beta-glucans have very active biological functions in the body. They help regulate the immune system and reduce inflammation, which can be particularly useful in the fight against diabetes and obesity.

The study also noted that beta-glucans from oats appear to help reduce fat accumulation in the liver in mice, thus protecting the liver. However, further clinical studies are needed to confirm this.

Those wanting to add oats or oatmeal to their diet should look for whole oats or raw oatmeal instead of instant oatmeal, which may contain fillers like sugar that are not beneficial for the body.

12. Plant-based Foods in General

Many plant-based foods can be beneficial for the liver.

Avocado and other plant-based foods contain compounds closely related to liver health.
A 2015 study published in the journal Evidence-based Complementary and Alternative Medicine reported that many plant-based foods can be beneficial for the liver.

These include:

Avocado
Bananas
Barley
Beets and beet juice
Broccoli
Brown rice
Carrots
Figs
Greens like kale and collards
Lemons
Papaya
Watermelon

People should consume these foods as part of a balanced and comprehensive diet.

13. Fatty Fish

As a study in the World Journal of Gastroenterology indicates, eating fatty fish and supplementing with fish oil can help reduce the impact of conditions like Non-Alcoholic Fatty Liver Disease (NAFLD).

Fatty fish are rich in omega-3 fatty acids, which are healthy fats that reduce inflammation. These fats can be particularly beneficial for the liver as they help prevent excess fat accumulation and maintain enzyme levels in the liver.

The study recommends consuming fatty fish two or more times a week. If it’s not easy to incorporate fatty fish like mackerel or salmon into your diet, try taking fish oil supplements daily.

14. Honey Water

Studies show that the main component in honey is fructose, which is easily absorbed by the body. Regularly consuming honey can help alleviate the buildup of toxins inside the body. Drinking a glass of honey water after breakfast and 40 minutes before bedtime is not only good for the body but also beneficial for the liver. Additionally, patients with early-stage cirrhosis may consume honey daily as an effective supportive treatment for cirrhosis.

15. Chamomile Tea

Chamomile tea is easy to make and has a mild aroma. It can be combined with dandelion, honeysuckle, honey, or green tea to create a delightful drink that is very good for the body, including for liver detoxification. You can drink 2-3 cups of chamomile tea daily; however, those with low blood pressure or frequent stomach cold should avoid it.

16. Fresh Water

Drinking enough water helps cleanse the body, improves the functioning of organs, keeps the skin smooth, and reduces aging.

This is a familiar and convenient drink that is essential, beneficial, and safe for detoxifying the body. Depending on individual weight, lifestyle, and activity level, the recommended water intake varies (you can estimate that under normal conditions, we need about 0.4 liters of water per day for every 10 kg of body weight).

Drinking enough water helps cleanse the body, improve the functioning of organs, maintain smooth skin, and reduce aging. Especially for those taking medication, pure water is a safe solution for liver detoxification. There are many herbal drinks recommended by experts that are beneficial for the liver; however, one should avoid overconsumption to prevent “more harm than good,” particularly as they may interact with certain medications, causing adverse effects or reducing their effectiveness. In cases of illness, it is important to closely consult with doctors or pharmacists to ensure safety.

17. Tomato and Bitter Melon Juice

Wash tomatoes and cut them into pieces; clean the bitter melon, slice it lengthwise, remove the seeds, and cut it into short sections. Use a juicer to extract the juice and divide it into several servings throughout the day. This refreshing drink helps cool the body, detoxify the liver, prevent inflammation, improve skin appearance, and lower blood sugar levels.

Patients with liver toxicity may easily confuse symptoms with liver diseases. Many patients, due to complacency, tend to self-treat their conditions using unverified methods, leading to unpredictable consequences. Those with a history of liver disease, such as hepatitis B or long-term symptoms, should seek immediate medical attention at specialized health centers for accurate diagnosis and effective treatment.

18. White Cabbage

Cabbage stimulates the activity of enzymes to enhance liver detoxification.

Compared to other vegetables, cabbage is superior in vitamin content. It is easy to buy, prepare, and eat. Not only is cabbage delicious, but it is also known as a “miracle remedy” for the liver and effectively prevents cancer.

For the liver, cabbage stimulates the activity of enzymes to enhance detoxification. Among its benefits, cabbage helps eliminate about 50% of dangerous radioactive toxins. Cabbage contains alkaline substances that help neutralize and expel fats from the body, thereby reducing cancer risk.

19. Water Spinach

Water spinach is a common vegetable widely used in family meals. You may not know that components in water spinach, such as proteins, fats, and inorganic salts, help cool the body and detoxify, making it very beneficial for the liver. For those with liver disease, incorporating water spinach into stir-fries, boiled dishes, or soups in daily meals can effectively restore liver function.

20. Mung Bean Porridge

At the top of this list is mung bean porridge. It can be used to detoxify and nourish the liver by cooking it as porridge.

Ingredients: 50g mung beans, 100g rice, 600ml water.

Cooking method: Wash the mung beans and soak them until they expand. Wash the rice, and add both the rice and mung beans to a pot. Add water and cook until soft, seasoning to taste.

Mung bean porridge is easy to eat, delicious, and beneficial for the liver. Eating it 2-3 times a week is good for health.

21. Bitter Melon Soup with Lean Meat

According to Traditional Chinese Medicine, bitter melon has a bitter taste, cool properties, and helps cool the liver, detoxify, and reduce heat. Using bitter melon as a dish that cools the liver and detoxifies is very beneficial.

How to prepare: Cut the bitter melon into pieces, remove the insides, finely chop the lean meat, add seasoning, and then stuff it into the bitter melon. You can use bone broth for sweetness, or plain water if unavailable. Bring to a boil, season to taste, and be sure the bitter melon is cooked properly as overcooking can make it sour. This soup not only nourishes the liver but also helps cool the body, prevents heatstroke, detoxifies, and brightens the eyes.

22. Coffee

Currently, there is substantial evidence showing that coffee consumption provides significant benefits to the liver and other organs. Caffeine has been shown to reduce liver enzymes, improve inflammation, and combat liver fibrosis.

According to Associate Professor Elliot Tapper of the University of Michigan Medicine, drinking 1-2 cups of pure black coffee daily can help reduce the risk of liver disease. In a study published in BMC Public Health, analyzing health data from 495,585 individuals over an average of 10 years, researchers found: “In this group, 78% regularly drank coffee, while 22% did not. The study results showed that coffee drinkers had a 21% lower risk of liver disease and a 20% reduced risk of fatty liver disease. Participants who consumed coffee also had a 49% lower risk of death from chronic liver disease.”

Fortunately, we are living in Vietnam, a country that can be considered the coffee capital, making this beverage accessible to nearly everyone. However, coffee consumption should be approached with caution for patients with digestive system issues, such as peptic ulcers or gastroesophageal reflux.

Foods to Avoid

Generally, a balanced diet will keep the liver healthy. However, there are some foods and food groups that the liver finds more challenging to process, including:

Greasy Foods: This includes fried foods, fast food, and takeout from many restaurants. Pre-packaged snacks, potato chips, and hard-shelled nuts may also be high in fat.
High-Starch Foods: This includes bread, pasta, and baked goods.
Sugar: Reducing sugar and sugary foods such as cereals, baked goods, and candy can help lessen stress on the liver.
Salt: Simple ways to reduce salt intake include eating out less, avoiding canned meats or vegetables, and reducing or avoiding processed and smoked meats.
Alcohol: Anyone looking to give their liver a break should consider reducing or eliminating alcohol from their diet.