Liver Health: How to Support Natural Liver Repair, Detox & Fibrosis Recovery

Why Your Liver Is So Important

Your liver is one of the most important and hardworking organs in your body. It performs over 500 vital functions every single day to keep you healthy, energised, and balanced. From filtering toxins to helping you digest food, the liver is truly your body’s internal powerhouse.

Keeping your liver healthy is essential to feeling your best. When supported with good nutrition, lifestyle habits, and the right supplements, your liver can continue to protect and energise your whole body for life.

What Does the Liver Do?

Detoxifies the body – Filters out harmful substances like alcohol, medications, and environmental toxins. Helps neutralise and remove waste products from the blood.
Supports digestion – Produces bile, which helps break down fats and absorb fat-soluble vitamins (A, D, E, K).
Regulates blood sugar – Stores and releases glucose to keep your energy levels stable throughout the day.
Processes nutrients – Converts food into energy and helps the body use carbohydrates, proteins, and fats efficiently.
Builds essential proteins – Makes proteins that are important for blood clotting, fluid balance, and immune health.
Stores vitamins and minerals – Acts as a backup system, storing nutrients like Vitamin B12, iron, and copper for when your body needs them.
Repairs itself – The liver is the only organ in your body that can regenerate, making it incredibly resilient when well supported.

How the Liver Repairs Itself

The liver is one of the most remarkable organs in the body when it comes to self-repair and regeneration. It can regenerate lost tissue even after injury or surgical removal of up to 70% of its mass. The remaining healthy cells multiply to restore the organ’s function.

In mild to moderate damage (like alcohol-related inflammation or fatty liver), the liver can fully repair itself if the source of damage is removed. If liver damage continues over time (e.g., due to long-term alcohol use, hepatitis, or non-alcoholic fatty liver disease), it may lead to fibrosis (scarring). In early stages, this scarring can be reversed. However, in later stages like cirrhosis, the damage becomes permanent, though progression can still be slowed or halted.

Supporting Liver Repair Naturally

To support your liver’s health and recovery:

Stop the source of damage (e.g., alcohol, toxic medications, refined sugar, excess fat)
Eat a liver-friendly diet: rich in vegetables (especially cruciferous like broccoli), antioxidants, and healthy fats
Stay hydrated
Support with key nutrients and supplements

Liver Health Support Plan

This personalised liver support plan is designed to help protect and restore liver function in cases of suspected early-stage liver fibrosis. It includes nutrition (diet), lifestyle, and supplement recommendations that support liver repair, reduce inflammation, and slow or reverse fibrosis progression.

Liver-Supportive Diet

Focus on foods that reduce inflammation, support detoxification, and nourish liver tissue:

Include Daily:

Lemon and warm water
Coffee (2–3 cups/day)
Green tea or dandelion root tea
Eggs (healthiest protein)
Fish, especially oily fish like salmon, sardines, and mackerel
Cruciferous vegetables: broccoli, cauliflower, cabbage (boost liver enzymes)
Leafy greens: spinach, rocket, kale (bind toxins and support bile flow)
Pumpkin (supports healthy digestion)
Beetroot (supports bile flow and methylation)
Carrots and colourful root vegetables
Nuts, seeds, avocado, and olive oil (healthy fats that reduce oxidative stress)
Garlic, onion, and herbs like parsley and coriander (high in sulphur, support liver detox)
Turmeric (anti-inflammatory and antioxidant)
Green tea (rich in catechins that protect liver cells)

Minimise or Avoid:

Alcohol
Processed sugar and refined carbohydrates
Processed and fried foods
Soft drinks and excess fructose
Processed meats
Industrial seed oils (consume only olive oil, avocado oil, and grass-fed butter)
Excessive medications (unless essential)

Key Supplements for Liver Repair

Always consult your healthcare provider before starting any new supplements, especially if you are on medication.

Milk Thistle (Silymarin): 400–600 mg/day – Supports liver regeneration, reduces oxidative stress; antifibrotic, antioxidant, cell-regenerating.
Omega-3 (EPA/DHA): 1000–3000 mg/day – Reduces liver fat, fibrosis progression, and inflammation.
Curcumin (bioavailable): 500–1000 mg/day – Reduces fibrosis and liver inflammation.
Zinc & Selenium: Zinc: 15–30 mg/day, Selenium: 100–200 mcg/day – Supports antioxidant and detox enzymes.
Vitamin D3 / K2 and a quality Multivitamin – For overall wellbeing and immunity
NAC (N-Acetyl Cysteine): 600–1200 mg/day – Boosts glutathione levels, supports detoxification, reduces fibrosis

Lifestyle Tips

Aim for 7–9 hours of quality sleep
Walk or do light exercise for 30+ minutes daily (avoid strenuous activity)
Practice stress-reducing activities (e.g., prayer, breathing, time in nature)
Monitor and maintain a healthy weight

Liver Fibrosis Support Protocol

Key Dietary Guidelines:

Base your diet on Mediterranean-style eating: vegetables, legumes, olive oil, oily fish, herbs, and nuts
Include high-fibre, low-glycaemic foods: pumpkin, oats, lentils, leafy greens, berries
Limit alcohol, refined sugars, processed meats, fried foods, and excessive fructose