Most of us don't spend much time thinking about our liver. Unlike the heart or lungs, the liver is a quiet organ. When it's damaged or diseased, it doesn't cause pain or obvious symptoms until the condition is usually advanced.
That's part of the reason nearly 1 in 4 Americans has metabolic dysfunction-associated steatotic liver disease (MASLD) — previously known as nonalcoholic fatty liver disease — without even knowing it.
"The liver doesn't hurt," says Dr. Tamneet Basra, a gastroenterologist and liver specialist at Houston Methodist. "Patients often don't realize anything is wrong until they develop extensive damage to the liver or scarring over a period of time. At that stage, if the patient has developed cirrhosis, the damage is permanent."
Being proactive is key to reducing the chances of developing liver disease. The good news? You don't need special liver cleanses or expensive supplements to keep your liver healthy. Daily food and lifestyle choices, along with exercise and maintaining a healthy weight, play the biggest role in prevention.
Why the liver matters
The liver acts as your body's natural detox center. It filters blood, processes nutrients and helps manage blood sugar and cholesterol. It also breaks down toxins, including alcohol and medications.
When the liver becomes overloaded with fat, sugar or alcohol, inflammation can occur. Over time, this may lead to fibrosis (scarring), which can progress to cirrhosis and even liver failure.
Because liver disease is often silent, it's worth asking your doctor about routine checks if you have risk factors like obesity, diabetes or high cholesterol. A simple blood test and your Fibrosis-4 score — a calculation that includes your platelet count, age and levels of the enzymes aspartate aminotransferase and alanine aminotransferase — can estimate your risk for advanced liver scarring. Imaging tests can also detect fatty liver without the need for a biopsy.
(Related: What Causes Liver Disease? & 5 More Questions, Answered)
The problem with "detox diets" and liver supplements
Walk down any pharmacy aisle or browse online and you'll see products promising to "cleanse" or "detox" your liver. These claims sound tempting, but experts largely advise against them. While certain supplements such as milk thistle or vitamin E have been studied, the benefits are inconsistent and there are still potential risks.
"Your liver is the detox organ of the body. Often, supplements that are taken with the best of intention can actually damage you liver," says Dr. David Victor, a liver specialist at Houston Methodist. "While I would not recommend a detox, if you are considering one I would carefully discuss it with your doctor prior to starting. I would also consider careful monitor lab values with you doctor on any such diet."
The bottom line is that a balanced diet and regular check-ups will do far more for your liver than any cleanse or pill.
"We've seen patients land in the hospital with liver damage triggered by supplements," Dr. Basra notes warns.
(Listen: Do Body Cleanses and Detox Diets Really Work?)
Foods that support liver health
For the best outcomes, focus on everyday eating habits that protect your liver over the long term.
Protein-rich foods
Americans often eat plenty of carbs but fall short on protein. Protein helps preserve muscle mass — especially important if you're losing weight to improve liver health. Aim for about 1 gram of protein per kilogram of body weight daily. (Related: How Protein Needs Change With Age)
Healthy sources of protein include:
- Beans and lentils
- Chicken or turkey
- Eggs
- Fish
- Low-fat dairy items
(Related: Plant-Based Fitness: 5 Tips for Building Muscle with Plant Proteins)
Fiber-filled produce and whole grains
"Most people only get half the daily fiber they need," says Dr. Basra. "Fiber helps you feel full, regulate blood sugar and reduce cravings for unhealthy sweets, all of which benefit the liver."
Most adults should aim for 20 to 40 grams of dietary fiber per day. Choose from:
- Vegetables (broccoli, leafy greens, carrots)
- Fruits (berries, apples, pears)
- Legumes
- Whole grains (quinoa, brown rice, oats)
Mediterranean-style meals
The Mediterranean diet has been linked to both heart and liver health. It's rich in vegetables, fish, olive oil, nuts and whole grains. Think grilled salmon with roasted vegetables, or a chickpea salad drizzled with olive oil.
Black coffee
Here's a pleasant surprise! Studies show 2–3 cups of black coffee a day can lower the risk of liver disease. The antioxidants in coffee (including decaf) may protect against inflammation and scarring. Just skip the sugar, syrups and heavy creamers that can turn coffee into a dessert. (Related: Is What's Hiding In Your Iced Coffee Bad for Your Health?)
Foods and drinks to limit
If you want to lighten your liver's workload, here are the biggest culprits to cut back on:
- Processed sugar: Soda, candy, pastries and added sugars worsen fatty liver. "Fructose, in particular, is metabolized directly in the liver," Dr. Victor explains. "Over time, it can drive fat buildup and scarring."
- Refined carbohydrates: White bread, tortillas and rice-heavy meals can spike blood sugar and add hidden calories.
- Alcohol: Excessive drinking remains a leading cause of cirrhosis. Even moderate use may be risky if you already have liver disease.
"Think of it as prevention," Dr. Basra emphasizes. "You want to act before damage develops. Once the liver reaches cirrhosis, it's too late to reverse it."
(Listen: We're Eating More Ultra-Processed Foods Than We Think)
Lifestyle habits matter, too
Diet is only part of the picture. Maintaining a healthy weight and exercising regularly are equally important. Even a 5% to 10% weight loss can significantly reduce fat in the liver. For some people, prescription weight-loss medications, under a doctor's care and in combination with diet and exercise, may help with appetite control.
Your liver is already a powerful detox machine. Rather than a "cleanse," your body needs consistent, balanced choices. By eating more protein and fiber, cutting back on sugar and alcohol, enjoying black coffee and following a Mediterranean-style diet, you can support your liver for long-term health.
(Related: How to Improve Liver Health)
