Diet tips: This gut doctor swears by 3 vegetables to keep his liver healthy

Health benefits of broccoli, beetroot and artichoke: Known for their detox-supporting compounds, these humble greens and roots are beneficial for your liver, say diet experts (Images: Canva)

The liver works overtime: breaks down toxins, balances hormones and filters alcohol and medicines. According to the Indian Council of Medical Research (ICMR) dietary guidelines, vegetables, especially cruciferous and root varieties, play a vital role in reducing oxidative stress and improving organ function. A healthy liver not only helps prevent disease but also supports better digestion, skin clarity, and energy levels.

So, if your liver could talk, it would probably ask for more cruciferous vegetables. Known for their detox-supporting compounds, these humble greens and roots have now got a doctor’s approval. In a recent Instagram reel (video), Florida-based gastroenterologist Dr Joseph Salhab shared that he eats three vegetables regularly to keep his liver in top shape.

In his reel, Dr Salhab explains, “As a doctor, I eat three cruciferous vegetables every day for optimal liver health.”

Also read | Liver health: Everyday diet mistakes that are putting your liver at risk

He breaks it down clearly:

"The first is broccoli. It supports liver detox because it contains compounds that increase the enzymes needed for liver detoxification. If youliver don’t like broccoli, you can still benefit from similar vegetables like cabbage, kale, or Brussels sprouts.”

Broccoli, the detox booster

Health benefits of broccoli: This vegetable is a great source of fibre and vitamin C, making it a daily ally for digestion and immunity (Image: Pexels)

Broccoli is high in sulforaphane, a natural plant chemical that helps activate enzymes in the liver responsible for neutralising harmful compounds. It’s also a great source of fibre and vitamin C, making it a daily ally for digestion and immunity.

Beetroot reduces oxidative stress

Health benefits of beetroots: They help improve bile flow and supports gentle liver repair over time (Image: Pexels)

“Next up, beetroot. It is rich in betalains and antioxidants that reduce inflammation and oxidative damage. Beets reduce oxidative stress within the liver and allow it to heal,” Dr Salhab adds.

Whether you enjoy it roasted, juiced, or in salads, beetroot helps improve bile flow and supports gentle liver repair over time.

Artichoke supports liver regeneration

Health benefits of artichoke: It contains cynarin, an antioxidant that stimulates bile production and protects liver cells (Image: Pexels)

This one might surprise you, he says. “We have good evidence that artichokes are one of the best foods for liver health,” Dr Salhab says.

That’s because they contain cynarin, an antioxidant that stimulates bile production and protects liver cells. He adds: “I like to make it as a spread and put it on some sourdough bread. It’s the perfect lunch.”

Here are three simple salad recipes you can try:

• Broccoli and almonds salad steamed in olive oil: Steam a handful till just tender. Add a fistful of roasted almonds for crunch, a few cherry tomatoes, and slivers of red onion. Toss with lemon juice, a spoon of mustard, a dash of honey, and salt. Eat it while the almonds are still toasty and your tea’s still steeping.

• Beetroot and orange salad: Beets, when roasted right, taste yummy. Wrap two beetroots in foil, roast them soft, peel, and slice into half-moons. Add sweet orange segments, a few methi or spinach leaves, and if you’ve got it, a crumble of homemade paneer. Dress with lemon juice and olive oil. It’s a salad you can eat barefoot, by the window, with a slice of buttered toast.

• Artichoke and chickpea salad: This is the kind of salad you make when you want something real, not frilly. Use canned artichoke hearts (or skip them, and use parboiled lauki if that’s what’s in the fridge). Mix with soft, boiled chickpeas, some cucumber, tomato, and finely chopped onion. A pinch of chaat masala never hurts. Dress with lemon juice and garlic-sizzled oil. Stir with a spoon, or better still, with your hand, it always tastes better that way.