Most people don’t give their liver much thought—until something goes wrong. But truth be told, it’s one of the hardest-working organs we’ve got. It keeps our digestion ticking, helps us process what we eat and drink, and clears out all sorts of unwanted rubbish. In Ayurvedic medicine, though, the liver holds an even more special place. It’s tied into the Rakta vaha srotas—a kind of inner channel linked to the flow of blood and bile. And when this system gets thrown off, the effects don’t stay in one place. They affect the heart, the lungs, stomach and every organ. According to Dr Somit Kumar, M.D (Ayu), PhD, Chief Scientific Officer & Director of Research, AVP Research Foundation, one has to bring about micro changes in life to see improvement. He lists out food and lifestyle choices that one should make for a healthy and happy liver.
Ayurveda, liver health and the role of doshas
In this tradition, liver health is connected to what’s known as Pitta dosha, a type of energy that governs heat and digestion. Tip that balance (say, by drinking too much, eating a lot of salty or sour foods), and the liver starts to feel the strain. It can lead to inflammation, damage to the cells, and early signs of ageing. Ayurveda also talks about Agni that is the digestive fire. It’s what turns food into Rasa dhatu, the essential nourishment that feeds every part of the body. And deep within the liver, there are five subtle fires (Bhuta agnis) each doing its bit to detoxify, digest, and renew.
Meal timings are important and so is the meal
Keeping the liver in good nick isn’t about fads or fancy treatments. According to Ayurveda, it starts with routine eating meals at regular times, steering clear of odd food pairings (Viruddha Ahara), and including all six flavours (Shadrasa) in your diet. Hydration matters too, not just with water but also with herbal brews that help sweep toxins out of the system.
As for food itself? It’s all about ease of digestion. Think of simple grains such as rice, oats, wheat, millet, barley etc. Lentils and green gram are easier on the stomach compared to heavier beans like kidney beans, which can sit around a bit longer. Fruits such as apple, fig, papaya, and pomegranate are believed to give the liver a helping hand. But citrus and mango? Best not to overdo it. On the veg front, carrots, beets are solid choices. Cabbage and chilli, although not bad but should probably be kept in check. When it comes to dairy, ghee and buttermilk get the green signal, while curd and paneer are better taken sparingly.
Role of herbs and spices
Ayurveda also leans heavily on herbs and spices. Turmeric is the star of the show, thanks to curcumin—it’s like a natural anti-inflammatory. Garlic, ginger, cumin, fennel, black pepper—they’re all praised for how they help digestion, reduce stress on the liver, and make other nutrients easier to absorb.Then there are the big-hitter herbs. Guduchi is often used to boost immunity and clear toxins. Bhumi Amla is another one—it’s thought to help rejuvenate liver cells. Licorice isn’t just for sweets; it’s used for reducing inflammation and supporting the gut-liver connection. There’s also Andrographis, Katuki, and Swertia—lesser-known but well-regarded in Ayurvedic circles for their protective qualities.
The complete picture
But food and herbs are only one part of the whole picture. Daily movement whether it’s a walk, yoga, or simply stretching helps keep everything at check. Stress is hazardous and can be a lethal mess with the liver. Mindfulness, meditation, and a bit of peace and quiet go a long way. Sleep matters more than most people realise and the liver does much of its repair work when a person is properly rested and happens to experience deep sleep daily. Skimp on sleep, and you’re likely to feel it.At the end of the day, Ayurveda isn’t about quick fixes. It’s about living in rhythm, eating well, moving often, managing stress, and giving your body what it needs to heal and thrive. Look after your liver, and it’ll look after you.
