Gastroenterologist shares 5 effective foods to support liver health this monsoon

By Admin

28 Jun, 2025

A season of rain and reason to care for your liver.

The monsoon season offers welcome relief from the scorching summer heat. But while we enjoy the cooler weather and lush greenery, this time of year also brings a rise in infections, digestive troubles, and humidity-driven health issues. Among the organs that feel the strain the most during this season is the liver your body’s silent worker responsible for detoxifying harmful substances, aiding digestion, and metabolizing nutrients.

According to Dr. Varun Teja, MD, DM (Medical Gastro), Consultant Medical Gastroenterologist at Apollo Hospitals, Visakhapatnam, the liver needs special attention during monsoon. He warns that liver diseases such as non-alcoholic fatty liver disease (NAFLD) now more accurately termed Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD) are rising rapidly. What’s more concerning is that many people show signs of fatty liver despite having normal liver enzyme levels. As highlighted in the Health of the Nation report, 65% of people screened in 2024 had signs of fatty liver, a clear sign that liver issues often go unnoticed until it’s too late.

So, what can you do to support your liver this monsoon?

Let’s start with what’s on your plate. Here are five everyday foods, recommended by experts, that can help your liver stay healthy during the rains:

1. Turmeric – The Golden Protector

Turmeric isn’t just a kitchen staple it’s liver-friendly too. Packed with curcumin, turmeric helps reduce inflammation and oxidative stress, both of which can wear down liver function. A small pinch in your curry, tea, or milk might just be the simple, daily boost your liver needs.

2. Greens – Gentle Gut Guardians

Leafy vegetables like spinach, methi (fenugreek), and amaranth are rich in antioxidants and fiber. They support bile flow, essential for liver function, and prevent fat buildup. Whether it’s in a dal or a paratha, greens are your liver’s humble heroes.

3. Citrus Fruits – Zesty Detoxifiers

Citrus fruits like lemons, oranges, and grapefruit bring a dose of vitamin C, which supports the liver’s natural detox process. Grapefruit also contains naringenin, a compound that may prevent fat accumulation in liver cells. It’s protection, packed in a sweet and tangy bite.

4. Ginger – Warming Digestive Ally

Ginger not only comforts you on a rainy day but also promotes bile production and eases inflammation. Whether in tea or curry, ginger helps digestion, especially useful when monsoon sluggishness hits your system.

5. Papaya – The Underrated Healer

Papaya is often overlooked but is rich in enzymes, beta-carotene, and vitamin C, which help the liver process nutrients and fight stress. It’s gentle, effective, and perfect after a heavy meal.

Monsoon is the perfect time to pause and reflect. Alongside adding these foods to your diet, consider light movement, staying hydrated, and going for a routine health check-up. Liver diseases, especially MASLD, are silent in their early stages but the right food choices and timely screenings can make all the difference.

So, the next time you see the clouds roll in, think of it as a nudge not just to stay dry, but to eat smart and support your liver.