Love Your Liver: Simple Diet Changes and Supplements to Support Liver Health

Your liver is one of the hardest-working organs in your body. It filters toxins, helps digest food, stores energy, and plays a key role in over 500 vital functions. 

Yet, it’s often overlooked—until something goes wrong. That’s where Love Your Liver, a UK-based awareness campaign by the British Liver Trust, comes in.

This initiative shines a light on how we can protect our livers with simple, proactive steps. One of the most effective ways to start? Through what we eat and the lifestyle choices we make every day.

What Is the Love Your Liver Campaign?

Love Your Liver is the British Liver Trust’s national campaign to raise awareness of liver disease, which is on the rise in the UK. Worryingly, liver disease often has no symptoms in its early stages and three-quarters of people are currently diagnosed too late for effective treatment.

The campaign encourages the public to take a free online liver health screener, learn the key risk factors, and make liver-friendly lifestyle changes—especially around diet, alcohol, weight, and viral hepatitis prevention.

Signs Your Liver Might Need Some Support

While your liver is remarkably resilient, here are a few signs that may suggest it needs extra care:

Persistent fatigue

Digestive issues or bloating

Yellowing skin or eyes (jaundice)

Dark urine or pale stools

Unexplained weight gain or loss

If you're concerned, it's important to speak to your GP, especially if there's a family history of liver disease.

Diet Changes to Love Your Liver

Fortunately, making smart dietary choices can have a big impact. Here are five key changes to consider:

1. Cut Back on Alcohol

The number one step for many people. The NHS recommends no more than 14 units of alcohol a week, spread over three or more days. Having several alcohol-free days each week gives your liver a break and a chance to recover.

2. Reduce Processed Sugars and Refined Carbs

Too much sugar and white carbs (like white bread, pastries, and fizzy drinks) can contribute to fatty liver disease. Swap in complex carbs like oats, brown rice, sweet potatoes, and whole grains.

3. Eat More Fibre

Fibre helps regulate blood sugar and reduces the strain on your liver. Focus on fruits, vegetables, legumes, and whole grains. Aim for the NHS-recommended 30g of fibre a day.

4. Incorporate Liver-Friendly Foods

Some foods are particularly good for liver health:

Cruciferous vegetables like broccoli and Brussels sprouts

Garlic, which may help activate liver detox enzymes

Coffee (in moderation), linked to lower risk of liver disease

Berries, which contain antioxidants that protect liver cells

5. Stay Hydrated

Water is crucial for helping the liver flush out toxins. Try infusing it with lemon or cucumber for extra flavour and a small boost of nutrients.

Supplements That May Support Liver Function

Supplements should never replace a healthy diet, but some have shown potential benefits for liver health. Always check with a healthcare provider before adding new supplements to your routine—especially if you’re taking medications or have an existing condition.

Milk Thistle (Silymarin): Traditionally used for liver support, milk thistle may help protect liver cells and aid regeneration.

Turmeric (Curcumin): Anti-inflammatory and antioxidant, curcumin could help reduce liver inflammation.

Vitamin E: May benefit people with non-alcoholic fatty liver disease (NAFLD), though high doses carry risks.

Omega-3 Fatty Acids: Found in fish oil, these can reduce liver fat and inflammation.

N-Acetyl Cysteine (NAC): Supports the body’s production of glutathione, a powerful antioxidant used in liver detoxification.

Final Thoughts

Taking care of your liver is about more than avoiding excess alcohol—it's a holistic effort that includes good nutrition, hydration, regular exercise, and managing your weight. The Love Your Liver campaign reminds us that liver disease is largely preventable, and small changes can make a big difference.

Why not start today? Take the British Liver Trust’s Love Your Liver Health Screener and see where you stand. https://www.britishlivertrust.org.uk/love-your-liver-screener/

Have you made any changes to support your liver recently? Share your experiences in the comments or tag us on social media—let’s keep the conversation going and spread the love for our livers.