Liver Health: Friendly Foods and the Truth About Detox
Your liver does not need a « detox » cleanse: no serious study has shown that a juice, herbal tea or supplement « cleanses » it. What genuinely protects it is known and quantified: limiting alcohol, avoiding sugary drinks and ultra-processed foods, losing weight if you have excess (from 5% of body weight, liver fat decreases), being active for at least 150 minutes a week and eating a Mediterranean-style diet. Coffee, for its part, is associated with a healthier liver. Here is the truth about the myths, with sources.
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The liver, a factory that cleans itself
The liver continuously processes and eliminates substances the body needs to get rid of: alcohol, medicines, metabolic waste. It produces the bile that helps digest fats and stores some of the sugars. This detoxification is permanent and does not depend on a product you buy. Together with the kidneys, the liver does the work.
The real issue is therefore not to « cleanse » your liver, but to avoid overloading it. And in France, the main overload is not the one you might think: it is fat.
Fatty liver: a very common condition
We now speak of metabolic dysfunction-associated steatotic liver disease, or MASLD. The European liver, diabetes and obesity societies (EASL, EASD, EASO) define it in their joint 2024 guideline as an accumulation of fat in the liver associated with at least one cardiometabolic risk factor (overweight, diabetes, high blood pressure, cholesterol and so on), in the absence of harmful alcohol consumption. You will also come across the old name, NAFLD, and the name of its inflammatory form, NASH or MASH.
According to the SNFGE (French National Society of Gastroenterology):
- one in five French adults has metabolic fatty liver disease;
- 90% of people who are overweight and have type 2 diabetes have steatosis;
- in about 80% of cases, steatosis stays isolated and benign;
- in the other cases, it progresses to steatohepatitis, which promotes fibrosis, then sometimes cirrhosis or liver cancer;
- about 220,000 adults in France are thought to have advanced liver disease.
Worldwide, a meta-analysis of 578 studies published in 2022 estimates the prevalence at 29.4%, rising from the 2000 to 2010 decade (27.9%) to 2011 to 2021 (31.6%).
The risk factors cited by the SNFGE are: metabolic syndrome, obesity, type 2 diabetes, excess cholesterol or triglycerides, high blood pressure, an unbalanced diet, lack of physical activity, genetics and a disrupted gut microbiota. Fat around the belly is a good warning sign: measure your waist circumference or use our waist-to-hip ratio calculator.
What really tires your liver
Alcohol
Alcohol is metabolised by the liver, and its effect adds to that of metabolic factors. The 2024 European guideline stresses that alcohol and metabolic factors have independent effects, which can reinforce each other, on the onset and worsening of liver disease. It advises against alcohol for people who have steatosis.
For the general population, Santé publique France and the French National Cancer Institute have set lower-risk drinking guidelines: no more than 10 standard drinks a week, no more than 2 a day, and alcohol-free days during the week. A standard drink contains 10 g of pure alcohol. In 2024, 22.2% of adults reported exceeding these guidelines (30.3% of men and 14.6% of women).
Here is what common drinks contain, according to the Anses Ciqual table.
| Drink and volume | Alcohol (g/100 g) | Pure alcohol in the glass | Standard drink equivalent |
|---|---|---|---|
| Red wine, 10 cl | 10.8 | 10.8 g | about 1 |
| Champagne, 10 cl | 9.9 | 9.9 g | about 1 |
| Beer 4 to 5%, 25 cl | 3.57 | 8.9 g | about 1 |
| « Special » beer 5 to 6%, 33 cl | 5.13 | 16.9 g | about 1.7 |
| Strong beer (over 8%), 50 cl | 6 | 30 g | 3 |
| Whisky, 3 cl | 36 | 10.8 g | about 1 |
A large strong beer is therefore equivalent to 3 standard drinks, which is more than the daily maximum. To do your own calculations, use our alcohol calorie calculator. The detail of the thresholds and their effect on blood test results is explained in our guide on lowering gamma GT.
Sugary drinks and ultra-processed foods
The 2024 European guideline is clear: in people with steatosis, you should improve diet quality (on the Mediterranean model), limit ultra-processed foods high in sugars and saturated fat, and avoid sugary drinks. The SNFGE also cites sodas, including « diet » ones, saturated fat and excess fructose among the factors that promote the disease.
The problem with sugary drinks is the amount of sugar swallowed without realising, and without the fibre of a whole piece of fruit.
| Drink or food and portion | Sugars | Fibre |
|---|---|---|
| Sweetened cola, 33 cl can | 33 g | 0 g |
| Sweetened fruit fizzy drink, 33 cl | 30.6 g | 0.1 g |
| Multifruit nectar, 20 cl glass | 22 g | 0.6 g |
| Pure orange juice, 20 cl glass | 19.2 g | 0.6 g |
| Whole orange, 150 g of flesh | 11.4 g | 4.1 g |
| Water or unsweetened infused tea | 0 g | 0 g |
Manger Bouger points out that fruit juices, even 100% pure juice, do not count as a portion of fruit: if you drink them, no more than one glass a day. Our guide on hidden sugar helps you spot the other sources.
Excess weight, especially around the abdomen
This is the main driver of metabolic steatosis, and also the first lever for reversing it (see below).
Some « liver » supplements
A paradox: products sold for wellbeing can themselves damage the liver. Through its nutrivigilance scheme, Anses has received more than 100 reports of adverse effects, including 15 cases of hepatitis, possibly linked to supplements based on turmeric or curcumin. The agency advises against these supplements for people with biliary tract disease, and for those taking anticoagulants, anticancer drugs or immunosuppressants without medical advice. The Anses opinion concerns supplements, not the spice used in cooking. Details in our guide turmeric: dangers and precautions. « Draining » herbal teas also have their limits: see our guide nettle tea: dangers and contraindications.
What really helps: the validated levers
Lose weight, even a little
This is the best-demonstrated lever. The 2024 European guideline sets precise targets for people with overweight who have steatosis.
| Sustained weight loss | Expected effect on the liver | Example for 85 kg |
|---|---|---|
| 5% or more | Reduction in liver fat | 4.3 kg |
| 7 to 10% | Improvement in liver inflammation | 6 to 8.5 kg |
| 10% or more | Improvement in fibrosis | 8.5 kg |
A study carried out in Cuba illustrates these thresholds well. It followed 293 patients with steatohepatitis for 52 weeks, with a liver biopsy at the start and at the end. The greater the weight loss, the more the liver improved. The best results (disappearance of steatohepatitis, regression of fibrosis) were seen in those who had lost at least 10% of their weight. The SNFGE sums it up this way: losing 10% of body weight makes steatohepatitis disappear in 90% of cases.
There is no need to aim for an extreme diet: our guide on the yo-yo effect explains why. The one on moving to a balanced diet offers a gradual method, and the BMI calculator shows where you stand.
Move regularly
The same guideline recommends at least 150 minutes a week of moderate physical activity, or 75 minutes of vigorous activity, adapted to each person’s preferences and abilities, to reduce steatosis. Manger Bouger, for its part, advises at least 30 minutes of dynamic physical activity a day. Brisk walking, cycling, swimming: it all counts. Our guide on everyday physical activity helps you get started.
Eat a Mediterranean-style diet
This is the dietary pattern cited by the European guideline. In practical terms, using the Manger Bouger guidelines (Santé publique France):
- at least 5 portions of fruit and vegetables a day;
- pulses at least twice a week;
- wholegrain starchy foods at least once a day;
- fish twice a week, one of them oily (sardines, mackerel, herring, salmon);
- a small handful of unsalted nuts a day (walnuts, almonds, hazelnuts);
- rapeseed oil, walnut oil or olive oil;
- no more than 500 g of meat other than poultry and 150 g of processed meat a week.
Our guide on the Cretan diet details this way of eating.
Coffee: an ally rather than an enemy
Good news for coffee lovers. The 2024 European guideline notes that coffee consumption is associated, in observational studies, with less liver damage and fewer complications in people with steatosis. A 2016 meta-analysis (9 studies, 432,133 participants) calculated that each increase of 2 cups a day was associated with a 44% lower risk of cirrhosis (relative risk 0.56). Note: these are associations, not proof that coffee heals. For reasonable amounts, see how much coffee a day.
Detox: the truth about the myths
« A detox cleanse cleanses the liver »: false
A critical review published in 2015 by the Journal of Human Nutrition and Dietetics, the journal of the British Dietetic Association, examined the evidence. Conclusion: there is very little clinical data, the few studies on commercial detox diets have flawed methods and very small samples, and no randomised trial had assessed their effectiveness in humans.
« Liver supplements protect »: not demonstrated
The 2024 European guideline states that nutraceuticals (supplements, herbal products, products acting on the microbiota) cannot be recommended, for lack of sufficient evidence of their effectiveness on liver damage and of their safety. Even vitamin E is not recommended as a treatment for steatohepatitis.
« Bitter foods or certain vegetables clear out the liver »: no evidence
Broccoli, cabbages, beetroot and garlic are excellent foods, rich in fibre and vitamins, that have their place in a Mediterranean diet. But none of the guidelines consulted attributes a specific « cleansing » effect to them. Their value lies in your diet as a whole, not in a miracle food.
« After the festive season, you need a fast »: pointless
No trial has shown that a few days of dieting « flushes out » anything, the 2015 review points out. The levers validated by the European guideline work over months: alcohol, weight, sugary drinks, physical activity.
« Fatty liver is only for heavy drinkers »: false
That is precisely the meaning of the word « metabolic »: the SNFGE points out that one adult in five is affected, most often because of excess weight, diabetes and a sedentary lifestyle, without excessive alcohol consumption.
A typical day to go easy on your liver
- Breakfast: wholemeal bread, a little cheese or plain yoghurt, a whole orange rather than juice, a coffee or tea without sugar.
- Lunch: lentil, beetroot and feta salad with rapeseed oil, a piece of fruit.
- Snack: a small handful of walnuts or almonds.
- Dinner: oven-baked mustard mackerel, broccoli soup, a little brown rice.
- Drinks: water as you like, no fizzy drinks, and if you drink alcohol, within the guidelines and not every day.
More ideas: the beetroot, apple and walnut salad, the vegetable curry or the grilled sardines with lemon. Also dip into our healthy recipes.
Should you have your liver checked?
Steatosis can be discovered by chance, on an ultrasound or a blood test. The 2024 European guideline advises looking for fibrosis in people who have cardiometabolic risk factors, abnormal liver enzymes or steatosis seen on ultrasound, particularly in cases of type 2 diabetes or obesity combined with another risk factor. It proposes a stepwise approach: a score calculated from a blood test (the FIB-4), then, if needed, an elastography that measures liver stiffness. If this applies to you, talk to your doctor. If your gamma GT is high on your blood test, our guide how to lower gamma GT details the causes, how long it takes to come down and the FIB-4 score. If your iron is high, also see our guide on high ferritin.
Frequently asked questions
Are there foods that cleanse the liver?
No. The liver carries out its own elimination work. No official guideline attributes a « detox » effect to any food. What helps is an overall Mediterranean-style way of eating, without sugary drinks and with little alcohol.
How many kilos should you lose to improve steatosis?
According to the 2024 European guideline, a sustained loss of at least 5% of body weight reduces liver fat, 7 to 10% improves inflammation, and at least 10% improves fibrosis. For a person weighing 85 kg, 5% is about 4 kg.
Is coffee good for the liver?
Observational studies associate it with less liver damage and fewer complications, and a meta-analysis finds a 44% lower risk of cirrhosis for each 2 cups a day. It is not proof of causation, but there is no reason to go without it in reasonable amounts.
Are black radish or artichoke herbal teas effective?
The 2024 European guideline does not recommend any herbal product to protect the liver, for lack of evidence of effectiveness and safety. And some supplements, such as those based on turmeric, have been linked to hepatitis by Anses nutrivigilance.
Does sugar damage the liver as much as alcohol?
The mechanisms are not the same, but the European guideline asks you to avoid sugary drinks if you have steatosis, and the SNFGE cites excess fructose and sodas among the factors that promote the disease. A can of cola contains 33 g of sugars.
Can steatosis go away?
Yes, it is reversible. The SNFGE states that losing 10% of your weight makes steatohepatitis disappear in 90% of cases. The sooner you act, the better.
This article is for information only and does not replace the advice of your doctor or a dietitian.
Our sources
- European Association for the Study of the Liver (EASL), European Association for the Study of Diabetes (EASD), European Association for the Study of Obesity (EASO). EASL-EASD-EASO Clinical Practice Guidelines on the management of metabolic dysfunction-associated steatotic liver disease (MASLD). Diabetologia, 2024. PMID 38869512.
- Société nationale française de gastro-entérologie (SNFGE). Stéatose hépatique métabolique (MASLD/NAFLD), fiche grand public.
- Liu J, Tian Y, Fu X et al. Estimating global prevalence, incidence, and outcomes of non-alcoholic fatty liver disease from 2000 to 2021: systematic review and meta-analysis. Chinese Medical Journal, 2022. PMID 36070463.
- Vilar-Gomez E, Martinez-Perez Y, Calzadilla-Bertot L et al. Weight Loss Through Lifestyle Modification Significantly Reduces Features of Nonalcoholic Steatohepatitis. Gastroenterology, 2015. PMID 25865049.
- Kennedy OJ, Roderick P, Buchanan R et al. Systematic review with meta-analysis: coffee consumption and the risk of cirrhosis. Alimentary Pharmacology & Therapeutics, 2016. PMID 26806124.
- Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of Human Nutrition and Dietetics, 2015. PMID 25522674.
- Anses. Effets indésirables liés à la consommation de compléments alimentaires contenant du curcuma. Avis révisé 2022 (saisine 2019-SA-0111).
- Santé publique France, Alcool Info Service. Les repères de consommation d’alcool à moindre risque ; Baromètre de Santé publique France 2024.
- Santé publique France, Manger Bouger. Recommandations sur l’alimentation, l’activité physique et la sédentarité pour les adultes, 2019.
- Anses. Table de composition nutritionnelle des aliments Ciqual, 2025.
