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Know your food. Eat with purpose. We tell you what the evidence says, not what you want to hear.

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Know2Eat is a reference tool for general information about food. It is not medical advice, cannot diagnose or treat anything, and is no substitute for a clinician who knows your history.

Nutrient data from the USDA FoodData Central public datasets. Citations retrieved from PubMed. © 2026 Know2Eat — built by The TradeStack.

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Liver Health

Coffee is the unusual case of a food with consistent liver evidence. Most other liver claims — especially anything framed as a "cleanse" — have none.

Liver enzymes, hepatic fat and metabolic liver markers.

2 foods, grouped by the strongest rating any of its claims in this area reaches. Ratings describe the research, not the food. How ratings are decided.

Strong evidence

1 food

Consistent findings across multiple good-quality human studies.

Coffee
Coffea arabica / Coffea canephora
The brewed infusion of roasted, ground Coffea seeds, and the largest single source of polyphenols in many national diets simply…
Liver markers: Cohort studies and meta-analyses consistently link regular coffee drinking with lower liver enzyme levels, less hepatic fibrosis and lower rates of chronic liver disease, with a dose-response pattern that holds across very different populations. The data are observational so residual confounding cannot be excluded, but the consistency is unusual for a food, and the association appears for decaffeinated coffee too, which points away from caffeine as the explanation.
Natural BeveragesStrong

Insufficient evidence

1 food

Not enough human research to say anything useful yet.

Spinach
Spinacia oleracea
A fast-growing leafy annual in the amaranth family, eaten raw as young leaves or cooked as mature ones. It wilts to a fraction of…
Liver markers: Green leafy vegetables are heavily promoted as liver-cleansing foods. There is no dependable human research showing that eating spinach changes liver enzymes or liver fat, and the liver does not require dietary assistance to do its job.
VegetablesInsufficient