Educational tool · Not medical advice
The liver uses water to flush toxins. Even mild dehydration reduces its efficiency.
Focus on whole foods — vegetables, legumes, whole grains, lean proteins, and healthy fats like olive oil and oily fish. Limit saturated fat, added sugars, and refined carbohydrates, which promote fat accumulation in the liver.
Aim for 8–10 glasses of water daily (roughly 2 litres). Water helps the liver transport nutrients and flush waste products. Coffee in moderation (2–3 cups/day) is associated with reduced liver inflammation in research.
Regular physical activity — even 30 minutes of brisk walking most days — reduces liver fat independently of weight loss. Resistance training is also beneficial for improving insulin sensitivity.
Australian guidelines recommend no more than 10 standard drinks per week and no more than 4 on any single day. Regular alcohol intake above these levels significantly increases the risk of liver inflammation and cirrhosis.
Avoid taking more than the recommended dose of paracetamol. Be cautious with herbal supplements — many are processed by the liver and some (e.g. kava, green tea extract at high doses) can cause liver damage.
If you have risk factors — obesity, type 2 diabetes, high cholesterol, or significant alcohol use — ask your GP about liver function blood tests (ALT, AST, GGT) and a liver ultrasound. Early detection matters.
High blood sugar and insulin resistance are the leading drivers of non-alcoholic fatty liver disease (NAFLD). Managing your weight, even a 5–10% reduction, can significantly reduce liver fat.
⚠ Disclaimer
This tool is for educational purposes only and is not a substitute for professional medical advice. Results are indicative only and do not constitute a diagnosis. Always consult a qualified healthcare professional for personalised medical guidance before making any changes to your health or lifestyle.