World Liver Day 2025: How food choices impact liver health and wellness

In today’s fast-moving world, we often neglect our eating choices until a problem arises. The food choices and habits we form impacts our metabolic health and well-being of the liver. Liver can get silently damaged without any initial symptoms. Genetic predispositions can further impact the risk of liver disease. At epigenetic level this can be delayed or mitigated by wise eating practices. On World Liver Day 2025, under the theme ‘Food Is Medicine’ lets’ think before we bite. Adopting good nutrition habits complemented by regular exercise can improve body composition and metabolic status of liver.

Frequent consumption of foods, high in trans fats, simple sugars, refined flour, artificial additives can impair the liver’s ability to detoxify and metabolise essential nutrients. Refined carbohydrates rapidly spike blood sugar levels increasing the risk for insulin resistance. Fried foods and sweet preparations rich in advanced glycation end products, red meat high in saturated fat and nitrates fuels the inflammatory pathways. Excess intake of alcohol acts as a potent liver toxin. High dietary salt is also linked to decrease in liver’s antioxidant defences. Overtime foods low in nutrition quality set in a state of chronic low-grade inflammation and adiposity in body hampering liver function.

A balanced dietary approach, emphasizing on anti-inflammatory foods while minimizing or eliminating the inflammatory ones is required. Anti-inflammatory foods rich in omega 3 fatty acids, polyphenols, fibre, lean protein, spices and pre-probiotics offer a protective shield to our health.

Pack your diet with foods rich in omega 3 fatty acids such as walnuts, almonds, flaxseeds, pumpkin seeds, chia seeds, avocado, salmon, mackerel and sardines. Increase intake of vegetables and low-glycaemic fruits. The vibrant colours of fruits and vegetables indicate high content of phytochemicals. Include whole grains and aim for a daily fibre intake of atleast 25 grams. This can also be achieved by doubling vegetable servings and reducing your intake of refined carbohydrates by one fourth or half.

Liver makes essential protein from low-fat dairy, legumes, tofu, edamame, nuts, oil seeds, skinless poultry, fish, and eggs for our body. Flavour the cooking with anti-inflammatory herbs like turmeric, garlic, cumin, ginger, rosemary, oregano, black pepper and green tea. For healthy gut microbiome, include prebiotics and probiotics in your diet. Good sources of prebiotics are berries, oats, green leafy vegetables, lentils, unripe banana while probiotic rich fermented foods include yogurt, kimchi, dosa, raw mango, lemons, cucumber, beetroot and kefir.

Practice mindful eating, giving close attention to both the nutritional quality and the portion sizes of your meals. This year’s World Liver Day lets reminds ourselves that informed and conscious food choices, not deprivation is a step towards a vibrant and healthier life.

Dr. Hiteshi Dhami Shah, Consultant, Clinical Nutritionist, Liver Disease & Metabolic Health, Nanavati Max Super Speciality Hospital, Mumbai