Liver-friendly Indian diet: What to eat and what to skip

In India, we’ve always turned to food as a form of medicine. For nearly every health issue, there's a strong belief that tweaking our diet can help prevent or even reverse the condition. Whether it’s a simple cold or something as serious as cancer, we tend to associate certain foods with specific diseases. Over time, this mindset has led to a mix of traditional wisdom and widespread myths—many of which have been handed down from one generation to the next.
Some common myths regarding liver health include avoiding foods containing turmeric, milk, or oil. It is falsely believed that cutting out oils and ghee gives the liver “rest” and helps it recover. At times, people restrict their intake to only boiled food, avoiding spices entirely in the hope that it will heal the liver. Local remedies like chana and sugarcane juice are often regarded as elixirs for liver health. Recently, the trend of “liver detox” has also gained popularity through social media.

In reality, there is no such thing as a liver detox
The liver is the powerhouse of our body, performing more than 500 essential, life-preserving functions. It not only generates energy from the food we eat but also cleanses the blood of excess cholesterol and eliminates metabolic waste products. The liver is essential for the production and storage of vital nutrients and cannot simply “rest”. For us to live normally, it must function continuously. Even in patients with jaundice (which is a symptom, not a disease in itself), the liver continues to operate near its optimum capacity. Remarkably, it is the only internal organ capable of regenerating itself—even if 70–80% is surgically removed, the remaining portion can regrow to full function.

So, let us break these dietary myths. It’s time to throw out the 5,000+ liver tonics and detox products flooding the market. The real threats to liver health include alcohol and high-calorie, processed foods, which contribute to steatotic liver disease (previously known as fatty liver). Avoiding alcohol entirely is of paramount importance. A liver-friendly diet should be high in proteins and nutrients, low in unhealthy fats, and contain moderate levels of carbohydrates (with complex carbohydrates preferred over simple sugars).

To simplify, one should consume more whole, unprocessed grains such as brown rice, oats, daliya, whole wheat rotis, and millet-based foods with a low glycaemic index. These help avoid sharp spikes in post-meal blood glucose levels. Indian lentils (dals) are excellent plant-based protein sources that complement carbohydrate-rich foods. Seasonal vegetables and fruits provide essential antioxidants, vitamins, and natural sugars. Milk should not be avoided; rather, low-fat dairy products are recommended for their protein and calcium content.

Oils and ghee, when consumed in moderation, are actually beneficial for liver health. They assist in the absorption of fat-soluble vitamins like A, D, E, and K, and are essential for cell repair, healthy skin, muscles, and bones. Common spices such as turmeric, ginger, garlic, and fenugreek seeds are not contraindicated—even in severe liver disease—as they enhance flavour and stimulate appetite, which often diminishes in liver patients. These spices also have anti-inflammatory and digestion-friendly properties.

Foods to be avoided include deep-fried, fatty snacks such as samosas, pakoras, chips, and other packaged foods that are high in saturated fats and contribute to oxidative stress, accelerating cellular ageing, including of liver cells. Refined sugars and high-glycaemic index sweets cause insulin resistance, increasing diabetes risk—particularly in already susceptible Indian populations. Red meat is less favourable compared to white meat for similar reasons. Ready-made fruit juices, though marketed as healthy, are often loaded with fructose, preservatives, and additives.

Street food poses a significant threat due to poor hygiene and unsafe water, which can cause infections like hepatitis A and E. These viruses can lead to liver failure and, in some cases, may require an emergency liver transplant.

Alcohol, in any form, is harmful
Beer, often perceived as a 'lighter' drink, is not safer than spirits. A 500–650 ml bottle of beer containing 5–8% alcohol can deliver over 25 grams of alcohol. In comparison, a standard peg of whisky (30–45 ml at 40% alcohol) contains under 20 grams of alcohol. So, gram for gram, beer can be as harmful as hard liquor.

General dietary tips to maintain liver health include never skipping breakfast, eating small, frequent meals, and avoiding late-night or oversized portions. Intermittent fasting, when done under professional supervision, has been shown to offer protection against steatotic liver disease. However, patients already suffering from liver disease should avoid prolonged fasting and may even be advised to take a protein-rich midnight snack to prevent starvation ketosis and muscle wasting.

Patients often ask for foods that are “good for the liver”. Research supports the Mediterranean diet and black coffee as two proven beneficial options. The Mediterranean diet’s benefits stem largely from monounsaturated fatty acids—primarily from olive oil. That said, considering cost and taste preferences in Indian households, olive oil may not be ideal. Any oil, when used in moderation, can be acceptable.

These dietary suggestions are general guidelines and not tailored to specific liver conditions. For conditions such as MASLD (fatty liver), cirrhosis, liver cancer, or post-transplant care, individualised advice should be sought from a qualified dietitian. Dietary plans must also consider cultural practices, food availability, and personal preferences.

Dr Pathik Parikh, Consultant Hepatologist and Liver Transplant Physician, Apollo Hospitals, Ahmedabad