How to support your liver: your body’s natural filter!

Your liver is a powerhouse organ – detoxing your body, processing nutrients, and producing bile for digestion. Did you know that a healthy liver also plays a key role in balancing hormones and maintaining energy levels?³ The right foods and habits can help your liver perform these vital functions. Let’s dive into some simple, natural ways to keep your liver in shape!

1. Probiotics and prebiotics

Your gut and liver are closely connected; a healthy gut can benefit liver function.

Probiotics, like those found in our goat’s kefir, help maintain a balanced gut microbiome, supporting liver health. When your gut is healthy, it’s easier for your liver to detoxify your body because fewer harmful substances make their way to it.⁴

Prebiotic fibres are just as important! They feed the beneficial bacteria in your gut, helping them thrive. Introduce a variety of fibre-rich whole foods and our Complete Prebiotic powder. This enhances the effectiveness of your probiotics and supports your liver.⁵ Our Complete Prebiotic also contains liquorice root which has liver-protective properties.⁶

Try our gut health smoothie, which contains both the probiotics from the kefir and prebiotic fibres from whole foods and the Complete Prebiotic. The combination of probiotics and prebiotics is what we call synbiotics. Try adding detoxifying ingredients, such as spinach, beetroot, apple, celery, kale, and ginger. Our co-director, Shann wrote an article on Super Supper Smoothie’s ideas containing many detoxifying foods. Here are some other useful smoothie recipes.

2. CG Gut Cleanse Tea

Our Gut Cleanse Tea is formulated to support your liver and gut health. It contains dandelion root, a liver tonic that stimulates bile flow, to aid digestion and detoxification.⁷ Bile is crucial for breaking down fats and eliminating waste products from your body.⁸ Keeping it flowing smoothly is essential for optimal liver function. Dandelion root has been shown to benefit the management of diabetes, hepatic disorders and cardiovascular disease.⁹

The tea also includes burdock root, a natural blood purifier that supports liver health by removing toxins. Yellow dock root is another key component that improves bile flow, enhances detoxification and prevents gallstone formation.¹⁰

Sipping on this tea regularly can be a simple yet effective way to give your liver a little extra love.

Like any cleanse, take our Gut Cleanse Tea for a limited treatment period. Cleanses may deplete the system over time. Drink three cups daily, for 21 days. You may repeat this process after a three-week break; do not take the Gut Cleanse more than twice a year.

3. Liver-friendly foods

Certain foods, especially bitter greens, are particularly good at supporting liver health:¹¹¹²

Leafy greens: Spinach, kale, and arugula are rich in chlorophyll, which helps flush out toxins.
Beets: High in antioxidants and nutrients that support liver detoxification.
Artichoke leaf: increases bile production, which aids in fat digestion and detoxification. It also has antioxidant properties that protect liver cells.
Turmeric: Contains curcumin, a compound that helps reduce inflammation and supports bile production.
Ginger: helps reduce inflammation in the liver, promoting overall liver health.
Peppermint: supports digestion and bile flow, helping liver process fats more effectively.
Citrus fruits: Lemons, limes, and oranges are high in vitamin C, which aids the liver in detoxifying the body.
Garlic: Activates liver enzymes that help your body flush out toxins.

4. Stay hydrated

Water is essential for every function in your body, and your liver is no exception. Staying well-hydrated helps your liver filter toxins efficiently.¹³ Aim to drink at least 6-8 glasses (1.5 – 2 Litres) of water a day, and consider adding a squeeze of lemon for an extra liver-boosting effect!

5. Lemon water in the morning

Starting your day with warm lemon water is a simple way to support your liver. Lemons are rich in vitamin C and antioxidants, which protect the liver. They also stimulate bile production, helping with digestion and toxin removal.¹⁴ Plus, it helps hydrate your body after a night of fasting. Adding lemon water to your morning routine can kickstart your liver’s detox process and boost digestive health.

6. Limit alcohol, caffeine and processed foods

Your liver works hard to process alcohol, chemicals from processed foods, and other external toxins.¹⁵ It can become overburdened if it’s exposed to excess amounts of these, which can then lead to liver disease.¹⁶ Try to limit your alcohol intake and be mindful of processed foods that contain additives; we always talk about the 80/20 rule – eat healthy 80% of the time, and have a bit of what you enjoy 20% of the time. By reducing these, you’ll lighten your liver’s workload and help it function better. Focus on whole, unprocessed foods that support liver health.

7. Get moving

Regular exercise not only helps maintain a healthy weight but also improves circulation, which supports liver function.¹⁷ Physical activity encourages the liver to process toxins more efficiently and can reduce the risk of fatty liver disease.¹⁸ Aim for at least 30 minutes of moderate exercise most days of the week.

8. Fasting

Occasionally, it’s beneficial to give your liver a break and allow it to reset. Consider intermittent fasting (16/8) a couple of times a week. This works by fasting for 16 hours and eating within an 8-hour window in the day, such as from 12 pm to 8 pm. Fasting supports liver health by:

Always stay hydrated during fasting to help flush out toxins. Break your fast with nutrient-dense, liver-friendly foods. Short-term fasting is generally safe for most people; however, long-term fasting should be done under medical supervision as it can stress the liver if not done properly. Done correctly, fasting can be a great tool for liver detoxification and overall health.

Disclaimer: If you have liver conditions or other health issues, consult a healthcare provider before starting a fasting regimen.

9. Post-detox: maintain liver health

After your detox, keep supporting your liver with a balanced diet, regular exercise, and staying hydrated. Supporting your liver doesn’t have to be complicated. Listen to your body. By making a few simple lifestyle changes, incorporating liver-friendly foods, and using products like our goat’s kefir, Complete Prebiotic and Gut Cleanse Tea, you can help your liver stay healthy and perform at its best. Your body will thank you for it!

Read more about our gut health protocol here. You may also find this article useful – 5 ways to detox naturally this New Year!

Here’s to a healthier liver and a healthier you!

Disclaimer: Always consult with a healthcare professional before making any major changes to your diet or lifestyle (e.g. starting a detox regimen), especially if you have health conditions or take medication.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.