Key Takeaways:

• The liver performs up to 500 essential functions daily.
  

• Nutrient-rich foods like coffee, green tea, berries, and healthy fats can help maintain healthy liver enzyme levels and natural filtration.
  

• Dose supplements offer a simple, science-backed way to complement healthy eating habits*

At Dose, we believe the easiest way to help your liver is to add the right things. Dose for your Liver helps support the body’s natural detoxification processes, making it easier for this powerhouse organ to keep doing what it does best.*

Why Is the Liver Important?

The liver is on duty 24/7, handling up to 500 different functions every day. Think of it as your body’s built-in operations center. It helps break down your food, pulls out nutrients your body can use, and filters out unwanted elements before they can circulate.

It’s also responsible for producing bile, a fluid that helps you digest fats and neutralize stomach acid, and it plays a role in maintaining hormone balance by breaking down excess hormones like estrogen. 

When your liver is functioning at its best, it supports digestion, energy production, and overall wellness in ways you may not even notice.

Can Food Support Liver Function?

Yes, but it’s not about a single “miracle food.“ The liver thrives on consistent, nutrient-rich support, which is why daily eating habits matter so much.

Certain foods contain naturally occurring compounds, antioxidants, and plant-based nutrients that can help the liver maintain healthy enzyme function and keep its filtration process running smoothly.

It’s also important to remember that food works best when it is part of a bigger picture. Pairing liver-supportive ingredients with overall healthy lifestyle habits, like staying hydrated, getting regular movement, and avoiding overloading your system, can make a real difference over time.

Which Foods Can Support the Liver’s Filtration Process?

There are countless foods out there, but they’re not all created equal when it comes to supporting your liver’s natural filtration process. 

If you’re on a mission to support your liver, consider these everyday foods that are packed with nutritional goodies to give your liver some steady backup.

1. Coffee (Plain, Black)

Studies show that people who drink coffee regularly tend to have healthy liver enzyme levels. That’s likely thanks to plant compounds like chlorogenic acids and polyphenols, which help your liver keep its filtration system functioning.

The key is keeping it clean, so try to avoid the excess sugar and flavored syrups.

2. Green Tea

Green tea is rich with catechins, which are powerful plant compounds that may help your liver with everything from processing nutrients to keeping enzyme levels in a healthy range.

3. Olive Oil

Olive oil is a key part of Mediterranean eating, and your liver loves it, too. It’s rich in healthy fats and vitamin E, which help support nutrient absorption and keep your bile flow moving like it should. Plus, its polyphenols work behind the scenes to keep the liver’s processes running smoothly.

Drizzle it over roasted veggies, whisk it into a salad dressing, or keep it simple with bread for dipping. Just store it somewhere cool and dark so it stays fresh.

4. Beets

These jewel-toned roots are more than just a pretty color. Beets contain betalains, which are natural pigments that help your liver with filtration, as well as fiber, folate, and vitamin C. They also support healthy circulation, which means better nutrient delivery all around.

Roast them until tender and sweet, shred them into a crunchy slaw, or blend with berries for a smoothie that tastes as good as it looks.

5. Berries

Berries pack a punch in a tiny package. They’re loaded with vitamin C, fiber, and anthocyanins, which are plant compounds that help your liver’s natural defenses stay strong.

Keep a bag of frozen berries in the freezer for smoothies, oatmeal, or yogurt. When they’re in season, snack on them fresh.

6. Nuts and Seeds

Nuts and seeds deliver healthy fats, plant protein, and fiber, which are all things your liver can benefit from. Walnuts, in particular, are rich in omega-3s, while flax and chia seeds bring lignans and antioxidants to the table. Together, they can help your liver keep up with nutrient processing and overall function.

Sprinkle chia or flax seeds on oatmeal, blend them into smoothies, or toss walnuts into salads for a satisfying crunch.

7. Avocado

Avocados are loaded with vitamin E, potassium, and healthy fats that help support your liver’s natural processes. They also provide glutathione precursors, which have antioxidant properties.

Smash on whole-grain toast, blend into a smoothie for creaminess, or cube it over a salad with a squeeze of lime.

8. Pomegranates and Citrus Fruits

Pomegranates and citrus fruits like lemons, limes, and grapefruits are rich in vitamin C and unique plant compounds that can help your liver filter unwanted elements. Pomegranates in particular contain punicalagins, which have been studied for their antioxidant properties on liver health support.

Add pomegranate seeds to yogurt or sprinkle over a grain bowl. For citrus, start the day with warm lemon water or squeeze fresh juice over salads and fish.

9. Fatty Fish

Fatty fish are a solid source of omega-3 fatty acids, which support healthy fat metabolism in the liver and promote overall cell function. Regularly eating fish like salmon, sardines, or mackerel can help keep your liver’s processes balanced.

Bake or grill salmon with olive oil and herbs, or toss canned sardines into a salad with lemon juice for an easy lunch.

10. Garlic and Ginger

These two kitchen staples do more than make your food taste amazing. Garlic contains allicin and selenium, while ginger offers compounds called gingerols — both of which help support healthy digestion and keep your liver’s natural filtration process running smoothly.

We love ginger so much, you’ll find it in several of our Dose supplements, like Dose for Immunity and Dose for Your Liver. It’s an easy, delicious way to get ginger’s benefits without having to peel, chop, or blend it yourself.

Mince garlic into salad dressings or marinades, toss it into a quick sauté, and grate fresh ginger into stir-fries, smoothies, or hot tea. Or, take a Dose for a quick hit of ginger goodness that’s already perfectly measured.

When To Check In With Your Doctor

Adding liver-supportive foods to your routine is a great step toward overall wellness, but it’s not a replacement for professional care. Your liver can work quietly for years without obvious signs that something’s off, which is why regular check-ups matter.

Consider scheduling a visit with your healthcare provider if you have any concerns or haven’t had a routine blood panel in a while.

Your provider can run simple tests, like a liver function panel, to give you a clear picture of how your liver is doing. 

The Bottom Line

The foods in this list give your liver the nutrients it needs to keep supporting a healthy liver so it can keep doing the hundreds of jobs it handles around the clock.*

At Dose, we believe balance starts at the root. Our supplements are crafted with functional and clinically-backed ingredients that make it easy to layer that support into your routine. Just one more way to give your body what it needs to feel its best today, tomorrow, and for years to come.*

FAQs

How long does it take to notice results from liver-supportive foods?

Everyone’s different, and your liver’s needs depend on factors like your current health, diet, and lifestyle. The key is consistency. The liver thrives on steady support, so focus on making these foods part of your regular routine rather than looking for a quick fix.

How much of these foods should I eat for liver health?

There’s no single magic number. The goal is variety and balance, so aim to include a mix of these foods throughout the week rather than focusing on one in large amounts. Pairing them with other healthy habits (hydration, movement, stress management) will give your liver the best long-term support.

Are there foods I should avoid for better liver health?

Highly processed foods, added sugars, and unhealthy fats can make it harder for your liver to do its job. While no single food will “ruin” liver health on its own, eating mostly nutrient-dense, minimally processed foods keeps your liver’s workload manageable.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

Sources:

Supporting Liver Function With Nutrition | The Institute for Functional Medicine 

Vitamin E | Health Professional Fact Sheet 

Betalains protect various body organs through antioxidant pathways | ScienceDirect 

What Are Anthocyanins? 4 Health Benefits | Cleveland Clinic

Foods With L-Glutathione: Avocado, Watermelon, and More | GoodRx