What Happens to Your Liver When You Follow the Mediterranean Diet - Dining and Cooking

Reviewed by Dietitian Lisa Valente, M.S., RD

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Key Points

The Mediterranean Diet consists of foods that may benefit liver health.

It can help reduce fat stored in the liver, improve insulin sensitivity and lower triglycerides.

Eating a nutrient-rich diet, drinking less alcohol and exercising can all help your liver.

If you think of your brain as the command center of your body, then you might consider your liver to be second in command. The liver is a vital organ located in the abdominal cavity that’s involved in most bodily functions, from metabolism and digestion to detoxification and immunity. Protecting liver function is vital to human health.

Research shows the Mediterranean diet is beneficial for cardiovascular and cognitive health, but you may be surprised to learn it can benefit the liver as well. “The Mediterranean diet, with its emphasis on nutrient-dense foods such as colorful fruits and veggies, beans, nuts, seeds, and lean proteins such as fish, helps lower liver fat, inflammation and liver enzyme values, such as ALT and AST,” says Seema Shah, M.P.H., M.S., RD. These liver-supportive effects may also influence long-term chronic disease risk. We asked health experts to explain how the Mediterranean diet affects the liver and what you can do every day to protect this vital organ.

1. May Reduce Fat Stored in the Liver

A small amount of fat is stored in the liver and when it starts to increase, the effects can be detrimental to health. The Mediterranean diet can help with reducing fat accumulation in the liver and may help with managing metabolic dysfunction-associated steatotic liver disease (MASLD). “MASLD is caused by too much fat building up in the liver and is often associated with obesity, type 2 diabetes, high cholesterol and high blood pressure,” says Kim Blum, M.S., RDN, LD. This reduction of fat is in part related to the effect the Mediterranean diet has on insulin resistance. “When you reduce your intake of added sugars, refined carbohydrates and processed fructose, your body begins to require and release less insulin,” says Shayla Toombs-Withers, DO. “This in turn helps your body to store less fat in the liver.”

One of the staples of the Mediterranean diet is the abundance of unsaturated fats from olive oil, nuts and seeds and fatty fish. Toombs-Withers says that the omega-3 polyunsaturated fatty acids and monounsaturated fatty acids within the Mediterranean diet play a role in helping to prevent fat storage in the liver. “These fatty acids naturally promote the breakdown of stored fats and fat burning to promote these more healthful fats as fuel for the body,” she says.

2. May Improve Insulin Sensitivity

Improving insulin sensitivity is a worthwhile goal as its progression can lead to the development of prediabetes, a condition that affects more than one-third of adults. When insulin sensitivity declines, the risk for liver dysfunction increases, including the risk for MASLD. The Mediterranean diet is associated with improvements in insulin sensitivity. “Many of the foods consistent with the Mediterranean diet contain healthy fats, fiber and antioxidants that may help reduce inflammation and improve blood sugar control,” says Blum.

Omega-3 fatty acids play a role in reducing inflammation and protecting the body against oxidative stress. One study found that overweight or obese individuals following a Mediterranean diet had lower insulin resistance, an effect primarily credited to the intake of omega-3 fatty acids from fish. This, along with the plant polyphenols in the Mediterranean diet, aids in improving insulin sensitivity.

3. May Reduce Triglycerides

Following the Mediterranean diet may reduce your intake of saturated fat, particularly if high saturated fat foods like red meats and full-fat dairy are replaced with foods high in unsaturated fats such as fish, nuts and seeds and plant-based oils. This swap can greatly benefit liver health by reducing fat in the liver known as intrahepatic fat. “Saturated fats may increase intrahepatic triglycerides, whereas unsaturated fats may lower intrahepatic triglycerides,” says Courtnay Mecca, M.S., CNS, LDN. “Unsaturated fats may improve liver triglycerides due to a number of reasons: higher antioxidant content in these foods, including Vitamin E, along with the fiber content from some of these plant sources such as nuts, seeds, avocado, olives.”

4. May Improve Detoxification Processes

One of the primary jobs of the liver is to act as a detoxification center in the body. This process occurs in multiple phases and aids in the removal of toxins via urine and bile. Diet can aid in supporting the detoxification process. “Cruciferous vegetables, such as broccoli, cauliflower, bok choy and Brussels sprouts, contain therapeutic compounds, such as sulforaphane, that can help upregulate the liver’s detoxification pathways,” says Mecca. “These compounds may improve insulin sensitivity, mitigate oxidative damage and reduce fatty liver.” The Mediterranean diet pattern consists of eating a variety of plants, including dark leafy greens and cruciferous vegetables, which can up your intake of sulforaphane. They also benefit health in other ways by reducing the risk of some cancers, protecting cognitive function and improving cardiovascular health.

Other Tips for Taking Care of Your Liver

Lifestyle factors like diet, exercise, sleep and stress management influence liver health. Follow these expert tips to support your liver function throughout your life.

Eat a nutrient-dense diet. Eating a variety of nutrient-dense foods supports your liver health. “The liver needs many nutrients to function optimally, like B vitamins, Vitamins C, D, and E, and minerals such as iron, zinc, and magnesium,” says Shah.

Support healthy blood sugar. “Fiber from vegetables, beans and whole grains can help keep blood sugar levels more stable, which may also help prevent excess fat from building up in the liver,” says Blum.

Limit alcohol. Alcohol is a toxin that must be processed through the liver. Research shows that drinking in excess can increase the risk of a variety of cancers and some chronic diseases, including liver disease.

Stay active. “Exercise can be hugely beneficial for liver health,” says Mecca. “Both aerobic and resistance training have been shown to reduce hepatic fat by improvements in insulin resistance.”

Our Expert Take

“The Mediterranean diet is a healthful way to improve liver health, metabolic dysfunction, and reduce cardiovascular risks,” says Toombs-Withers. The Mediterranean diet prioritizes nutrient-dense, colorful plants like cruciferous vegetables and dark leafy greens that can support the liver’s natural detoxification processes. It also emphasizes unsaturated fats in the form of olive oil, fatty fish and nuts and seeds, which help combat inflammation and reduce the accumulation of fat in the liver. “Its focus on incorporating a variety of healthful foods is helpful in preventing the restrictive feel of a typical diet,” says Toombs-Withers. “And, by choosing this way of eating, one can sustainably promote healthy functioning of their liver and overall health.”

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