11 foods good for people with elevated liver enzymes

Diet plays a significant role in influencing liver enzyme levels. According to Dr. Nguyen Anh Duy Tung from the Nutrihome Nutrition Clinic System, many patients with elevated liver enzymes seek dietary consultation. Overall, reducing the intake of carbohydrates and saturated fats has proven effective in helping many individuals control their liver enzyme levels. Below are foods recommended for those managing elevated liver enzymes:

1. Garlic

Garlic contains allicin—a powerful antioxidant compound that helps reduce liver enzymes (AST, ALT) and blood lipid levels (triglycerides, cholesterol). Consuming garlic is beneficial for people with elevated liver enzymes, as it helps lower enzyme levels, supports anti-inflammatory functions, offers antioxidant protection, and enhances the prevention and treatment of hyperlipidemia and fatty liver disease.

2. Olive oil

Olive oil is rich in monounsaturated fat, particularly oleic acid—an unsaturated fatty acid shown to lower blood fat levels (triglycerides and cholesterol), thereby supporting a reduction in liver enzymes. Olive oil also contains antioxidants such as vitamin E and polyphenols, which help protect the liver against free radical damage, reduce oxidative stress, and support overall liver function.

A bowl being poured with olive oil. Illustration photo by Pexels

3. Foods rich in omega-3

Omega-3 fatty acids support liver health by preventing fat accumulation. Including omega-3s in the diet of people with elevated liver enzymes can help lower GGT enzyme levels.

To boost omega-3 intake, individuals should consume avocados, salmon, herring, tuna, mackerel, vegetable oils, margarine, legumes, and seeds.

4. Berries

Berries such as strawberries, blueberries, raspberries, and cranberries are considered natural "superfoods" that are especially suitable for people with high liver enzyme levels. They are high in fiber, which helps reduce fat absorption and contributes to enzyme level control.

Antioxidants in berries—like vitamin C, flavonoids, and anthocyanins—also help protect the liver from oxidative stress and support liver function restoration.

5. Walnuts

Fatty liver disease is one of the main causes of elevated liver enzymes. Walnuts contain omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants, which can effectively aid in the treatment of fatty liver disease and in lowering liver enzyme levels.

6. Avocados

Although avocados are rich in fat, most of their fats are monounsaturated and can help reduce cholesterol levels in the body. They also help prevent inflammation-related liver damage caused by cholesterol.

Additionally, avocados contain potent compounds such as vitamins E and C and polyphenols, which help liver tissue recover and improve out-of-control liver enzyme levels.

7. Green tea

Green tea’s liver enzyme-lowering effects come from its high levels of antioxidants, particularly polyphenols and catechins. These compounds help reduce oxidative stress in the liver, regulate blood pressure, and lower blood sugar, thereby helping prevent fatty liver, diabetes, and liver damage.

8. Coffee

Drinking coffee can help reduce levels of liver enzymes such as AST, ALT, ALP, and GGT. However, it should be consumed without refined sugar. Instead, consider using calorie-free sweeteners to avoid placing further stress on the liver.

9. Leafy greens

Leafy greens are rich in folate, also known as vitamin B9. Folate deficiency can cause levels of ALT and GGT enzymes to rise, leading to liver damage. Foods high in folate include dark green vegetables, various nuts, legumes, fruits, eggs, milk, and dairy products such as yogurt and cheese.

10. Cruciferous vegetables

Cruciferous vegetables contain antioxidants and secondary metabolites known as glucosinolates. Once digested, these compounds help the liver boost production of detoxifying enzymes like glutathione S-transferase (GST), which aids in repairing damaged liver tissue and improving elevated liver enzyme levels.

11. Seeds and nuts

Ellagic acid, a polyphenol found in many seeds, helps prevent oxidative agents from damaging the liver and supports the prevention of fatty liver and elevated enzyme levels.

Seeds and nuts are also rich in vitamin E, which can reduce AST and ALT levels. Natural extracts such as Silybum marianum (milk thistle) and Wasabia japonica may also enhance the liver’s detoxification capacity and contribute to healthier enzyme levels.