3 vegetables a gastroenterologist eats to protect liver

Dr. Joseph Salhab, a Florida-based gastroenterologist, emphasizes the critical role of diet in maintaining liver health, a vital organ responsible for over 500 functions including protein digestion, mineral storage, bile production, and blood filtration. With liver diseases on the rise globally, Dr. Salhab highlights three specific vegetables he incorporates into his own diet for liver protection: broccoli, beetroot, and artichokes.

Here's a closer look at Dr. Salhab’s recommended vegetables and their liver-boosting properties:

Broccoli: As a prominent member of the cruciferous vegetable family, broccoli is renowned for its liver-protective qualities. It is rich in sulforaphanes, naturally occurring compounds that actively support the liver's detoxification pathways. A 2015 study provided evidence of broccoli's benefits, showing that broccoli sprout extract significantly lowered levels of ALT (alanine aminotransferase) and γ-GTP (gamma-glutamyl transpeptidase) in men with fatty liver disease, indicating improved liver function. WebMD further notes that broccoli can help shield against metabolic dysfunction-associated steatotic liver disease (MASLD), a condition characterized by fat accumulation in the liver. For individuals who may not prefer broccoli, Dr. Salhab suggests similar cruciferous alternatives like cabbage, kale, or Brussels sprouts, which offer comparable liver-supporting advantages.

Beetroot: These vibrant red vegetables owe their color to compounds called betalains, which play a crucial role in liver health. Betalains are effective in reducing oxidative stress within the liver and actively promote its healing processes. Dr. Salhab specifically recommends beetroot for those dealing with liver conditions such as fatty liver. A 2023 meta-analysis demonstrated that supplementing with beetroot juice significantly decreased liver enzymes like ALT and AST (markers indicating liver stress) in patients with non-alcoholic fatty liver disease (NAFLD). Beyond enzyme reduction, beetroot is also beneficial in improving conditions like hepatic steatosis (fat accumulation in the liver) and is a good source of folate and manganese, both of which support crucial liver metabolic processes.

Artichokes: Artichokes are another highly beneficial vegetable for liver health, packed with a rich array of antioxidants. They contain polyphenols, quercetin, rutin, vitamin C, luteolin, and silymarin—compounds known for their ability to protect liver cells from oxidative damage and combat inflammation. Dr. Salhab even refers to artichokes as "one of the best liver health foods" due to their potent antioxidant content. Furthermore, artichokes contain cyanurin, a powerful antioxidant that not only aids in the regeneration of liver cells but also enhances bile production. Increased bile flow is essential for the effective breakdown of fats and the efficient removal of toxins from the body.