8 Foods to Help Regenerate Your Liver and Help You Lose Weight

To lose weight in a healthy way, it's best to consult your doctor and follow their instructions. You can also consult a nutritionist.
8 Foods to Help Regenerate Your Liver and Help You Lose Weight
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 23 September, 2022

It’s been proven countless time that a balanced and varied diet benefits the body in many ways if you lead a healthy lifestyle. However, it’s believed that certain foods in particular could be especially good to regenerate the liver.

We encourage you to include the following 8 foods that we propose below in your diet. Of course, do so in moderation and after consulting your family doctor or nutritionist.

1. A clove of garlic before breakfast

According to popular beliefs, due to its allicin content, garlic could help regenerate the liver. For this reason, some decide to eat a garlic clove to “optimize” the functioning of this organ and, thus, lose weight more easily.

Now, we all know that it’s not easy to do: it’s not a pleasant taste and often will leave you with bad breath. To avoid bad breath, we recommend chewing a bit of fresh mint. 

Discover: Healthy and Light Dinners to Help Lose Weight

Despite this small drawback, if you want to optimize the function of your liver and lose weight, we recommend that each morning you eat a clove of garlic on an empty stomach. The fact that it contains allicin and selenium is ideal for helping to regenerate your liver and helping the liver to cleanse itself.

2. One grapefruit a day

Due to its vitamin C and antioxidant content, it’s believed that eating a grapefruit a day could contribute to liver health. Therefore, some affirm that people should drink fresh grapefruit juice during breakfast.

3. Coffee or green tea

During breakfast, you could alternate green tea* and coffee. Of course, always watch the type of sweetener that you add. Remember that experts recommend against adding sugar or other sweeteners.

Both tea and coffee are infusions that contain catechins and polyphenols, antioxidant substances that help regenerate the liver. However, it’s best to not overdo it with these drinks. Moderation is key to well-being.
* Green tea isn’t recommended for everyone. It’s contraindicated in some cases. Thus, consult your doctor before incorporating it regularly into your diet.

4. Avocados

Due to their vegetable fat content, avocado is a very healthy food. Omega-3 fatty acids are healthy in general, not just for the liver.

In addition, they stimulate the production of glutathione, the main antioxidant in cells. It plays a role in the biotransformation of certain substances in the liver. This happens before they become part of bile.

5. Buckwheat

Buckwheat is one of the most nutritious grains. It’s a natural source of energy, as well as proteins and essential amino acids for the body.

You can make many recipes with buckwheat. Some of the most common are bread and desserts. Take advantage of it to regenerate your liver naturally!

This article may interest you: Keys To Losing Weight with Your Diet

6. Artichoke

Artichoke is a recommended vegetable to complement the diet. According to popular beliefs, it may contribute to proper liver and pancreas functioning, since it’d optimize the processes associated with fat digestion.

Artichokes.

7. Turmeric

Turmeric is a spice that, due to its curcumin content, could help regenerate the liver and contribute to overall health when consumed regularly as part of a balanced diet.

You can add it to rice or a dish with lean meat. You could also make an infusion with it, which we could sweeten with honey.

8. Beetroot and raisin remedy to regenerate the liver

According to popular beliefs, this remedy could supplement the diet and contribute to liver health.

Ingredients

  • 2½ cups of water (600 ml).
  • 2 ½ cups of beets (375 g).
  • ½ cup of raisins (80 g).
  • The juice of 2 lemons.

Instructions

  • First, bring the water to a boil.
  • Then, cut the beets into small cubes.
  • When it reaches a boil, remove the water from the heat.
  • Add the raisins and beets, then cover the pot.
  • Allow to cool for 45 minutes
  • Put the contents into a blender and mix well until you achieve a smooth, creamy consistency.
  • Squeeze the lemons and add the juice to the mixture and stir a little.
  • Drink in moderation, as part of a balanced diet.

The key is to follow a balanced diet

A balanced and varied diet, low in saturated and trans fats, along with regular physical exercise and other good lifestyle habits, benefit the health of the liver and other organs and bodily systems. Of course, it’s more than convenient to quit harmful habits as smoking and drinking.



  • Clifford T, Howatson G, et al. The potential benefits of red beetroot supplementation in health and disease. Nutrients. Abril 2015. 7 (4): 2801-22.
  • Di Pierro F, Bressan A, et al. Potential role of bioavailable curcumin in weight loss and mental adipose tissue decrease: preliminary data of a randomized controlled trial in overweight people with metabolic syndrome. Preliminary Study. European Review for Medical and Pharmacological Sciences. 2015. 19: 4195-4202.
  • Gupta V, Mah X-J, et al. Oily fish, coffee and walnuts: dietary treatment for nonalcoholic fatty liver disease. World Journal of Gastroenterology. Octubre 2015. 21 (37): 10621-10635.
  • Imai, K., & Nakachi, K. (1995). Cross sectional study of effects of drinking green tea on cardiovascular and liver diseases. BMJ. https://doi.org/10.1136/bmj.310.6981.693
  • Madrigal-Santillán, E., Madrigal-Bujaidar, E., Álvarez-González, I., Sumaya-Martínez, M. T., Gutiérrez-Salinas, J., Bautista, M., … Morales-González, J. A. (2014). Review of natural products with hepatoprotective effects. World Journal of Gastroenterology. https://doi.org/10.3748/wjg.v20.i40.14787
  • Mayo Clinic. Enfermedad hepática. Abril 2022.
  • Morisco F, Lembo V, et al. Coffe and liver health. Journal of Clinical Gastroenterology. Noviembre-Diciembre 2014. 48 (Suppl 1): S87-90.
  • National Institute of Diabetes and Digestive and Kidney Disease. Eating, diet and nutrition for NAFLD & NASH. U. S. Department of Health and Human Services. Abril 2021.
  • Panahi Y, Kianpour P, et al. Efficacy of artichoke leaf extract in non-alcoholic fatty liver disease: a pilot double-blind randomized controlled trial. Phytotherapy Research. Julio 2018. 32 (7): 1382-1387.
  • Wadhawan, M., & Anand, A. C. (2016). Coffee and Liver Disease. Journal of Clinical and Experimental Hepatology. https://doi.org/10.1016/j.jceh.2016.02.003.
  • Wang Y-P, Cheng M-L, et al. Effects of blueberry on hepatic fibrosis and transcription factor Nrf2 in rats. World Journal of Gastroenterology. Junio 2010. 16 (21): 2657-63.
  • Zou L, Zhang R, et al. Garlic and liver diseases. The liver. Oxidative stress and dietary antioxidants. 2018. 337-347.

The contents of this publication are for informational purposes only. At no time can they serve to facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult with your trusted specialist if you have any doubts and seek their approval before beginning any procedure.