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1. Leafy greens (spinach, kale, cabbage, broccoli)

Leafy greens help reduce inflammation and support the liver’s natural detox pathways. They also provide fibre, which helps the body remove waste so the liver doesn’t have to work as hard. Even small daily portions make a difference.

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2. Eggs

Eggs are rich in protein and choline, a nutrient the liver needs to repair cells and move fat out of the liver. They are easy to digest, affordable, and simple to prepare — especially helpful in early recovery when energy is low.

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3. Oats

Oats provide slow-release carbohydrates that help stabilise blood sugar, which reduces stress on the liver. They are high in soluble fibre, supporting digestion and gut health. This helps lower inflammation reaching the liver.

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4. Fatty fish (salmon, sardines, mackerel)

Fatty fish are high in omega-3 fats, which help reduce liver inflammation and support overall metabolic health. Eating fish a few times a week can improve liver fat levels and support healing.

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5. Olive oil

Olive oil provides healthy fats that support liver function and reduce inflammation. Using it instead of processed oils helps the liver process fats more efficiently. A small amount goes a long way.

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Simple reminder:
You don’t need a perfect diet to heal your liver. Consistency matters more than perfection. Regular meals with supportive foods give the liver the steady conditions it needs to repair itself.