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menu-item-type-custom menu-item-object-custom menu-item-769"><a target="_blank" rel="noopener" href="https://donate.liver.org.au/">Donate</a></li> <li id="menu-item-234" class="desktop-only btn-link menu-item menu-item-type-custom menu-item-object-custom menu-item-234"><a href="#subscribe">Subscribe</a></li> </ul> <a href="#" target="_blank" class="toggle-search"><i class="fa-light fa-magnifying-glass"></i></a> </nav> </div> </div> </header> <article class="post-189 page type-page status-publish has-post-thumbnail hentry" id="post-189"> <div class="hero hero-b"> <div class="inner"> <div class="container"> <header> <h1 class="entry-title">Eating For Your Liver</h1> </header> </div> </div> <div class="image" style="background-image: url(https://liver.org.au/wp-content/uploads/2024/09/Man-with-supermarket-veggies-1100x450.jpg);"></div> </div> <div class="breadcrumbs" typeof="BreadcrumbList" vocab="https://schema.org/"> <div class="container">  <span property="itemListElement" typeof="ListItem"><a property="item" typeof="WebPage" title="Go to Liver Foundation." href="https://liver.org.au" class="home" ><span property="name">Home</span></a><meta property="position" content="1"></span> > <span property="itemListElement" typeof="ListItem"><a property="item" typeof="WebPage" title="Go to Living Well." href="https://liver.org.au/living-well/" class="post post-page" ><span property="name">Living Well</span></a><meta property="position" content="2"></span> > <span property="itemListElement" typeof="ListItem"><span property="name" class="post post-page current-item">Eating For Your Liver</span><meta property="url" content="https://liver.org.au/living-well/eating-for-your-liver/"><meta property="position" content="3"></span> </div> </div> <div class="main" id="main"> <div class="container"> <div class="content"> <p>The liver helps power your body by storing and releasing energy when you need it. Your liver plays a key role in converting food into the nutrients your body needs. So it鈥檚 important to make food choices that make your liver as healthy as it can be.</p> <p>Your liver processes everything you eat and drink, every single day. Too much sugar and saturated fat in your diet, or too much alcohol, can cause <a href="https://liver.org.au/your-liver/liver-diseases/fatty-liver-disease/">fat to build-up</a> in your liver. When it is fatty, the liver cannot perform all of its many functions, and it can become more damaged over time.</p> <p>The Mediterranean Diet has been found to improve the lives of people living with fatty liver disease. Eating fruits and vegetables, whole grains, beans and other legumes and healthy fats such as extra virgin olive oil, nuts and seeds has been found to reduce liver fat.</p> <p>If you want a healthy liver, the best strategy is to eat different coloured foods and avoid processed foods, alcohol and sugary drinks.</p> <h2>What are the best foods to eat for my liver?</h2> <img fetchpriority="high" decoding="async" class="aligncenter wp-image-1665 size-large" src="https://wpstaq-ap-southeast-2-media.s3.amazonaws.com/liver-foundation/wp-content/uploads/media/2022/12/HealthyEating-1024x374.jpg" alt="Eat lean meat, poultry, eggs, cheese, milk and yoghurt moderately Eat fish and seafood often Eat fruits, vegetables, grains, olive oil, beans, nuts, legumes, seeds, herbs and spices often Eat fewer sweet, fatty and salty foods, takeaways, alcohol and sugary drinks Be physically active, enjoy meals with others" width="1024" height="374" srcset="https://liver.org.au/wp-content/uploads/2022/12/HealthyEating-1024x374.jpg 1024w, https://liver.org.au/wp-content/uploads/2022/12/HealthyEating-300x110.jpg 300w, https://liver.org.au/wp-content/uploads/2022/12/HealthyEating-768x280.jpg 768w, https://liver.org.au/wp-content/uploads/2022/12/HealthyEating-1536x561.jpg 1536w, https://liver.org.au/wp-content/uploads/2022/12/HealthyEating-840x307.jpg 840w, https://liver.org.au/wp-content/uploads/2022/12/HealthyEating-200x73.jpg 200w, https://liver.org.au/wp-content/uploads/2022/12/HealthyEating.jpg 1994w" sizes="(max-width: 1024px) 100vw, 1024px" /> <p><strong>These general guidelines will help ensure that your liver is functioning at its best:</strong></p> <ul> <li>Eat small regular meals. Do not skip meals or over-eat</li> <li>Drink 6 to 8 glasses of fluids (preferably water) a day</li> <li>Regularly choose a variety of whole foods including fruits and vegetables, protein sources (legumes, lean meats), whole grains (quinoa, wild rice), dairy (low-fat yogurt, milk and cheese) and sources of healthy fat (nuts, avocado, fatty fish)</li> <li>Eat more fresh of fruits and vegetables, especially brightly coloured ones with deep bright pigments such as oranges, yellows, reds and greens</li> <li>Wash fruit and vegetables straight before use to remove pesticides. Avoid washing too far ahead to reduce sweating or spoilage</li> <li>When cooking vegetables and fruits, steam or bake them. This keeps in more nutrients than boiling</li> <li>Limit saturated fat and sugar, like sugary drinks, chips, cakes and takeaways</li> <li>Choose wholegrain products over white/bleached/refined products</li> <li>You can download a great resource you can print out and put on your fridge to help you remember. It is called the Harvard Healthy Eating Plate, developed by scientists at Harvard University.聽 It is a simple guide to what to eat and how much of each you should enjoy each day. It is available in English and many other languages <a href="https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/translations/" target="_blank" rel="noopener">here.</a><a href="https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/translations/" target="_blank" rel="noopener"><img decoding="async" class="alignright size-medium wp-image-2067" src="https://wpstaq-ap-southeast-2-media.s3.amazonaws.com/liver-foundation/wp-content/uploads/media/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-300x237.webp" alt="Harvard Healthy Eating Plate" width="300" height="237" srcset="https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-300x237.webp 300w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-1024x808.webp 1024w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-768x606.webp 768w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-1536x1212.webp 1536w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-100x80.webp 100w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-840x663.webp 840w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015-127x100.webp 127w, https://liver.org.au/wp-content/uploads/2023/07/Harvard-Healthy-Eating-Plate-HEPJan2015.webp 1838w" sizes="(max-width: 300px) 100vw, 300px" /></a></li> </ul> <a href="https://liver.org.au/living-well/recipes/" class="btn" style="" target="">Discover healthy recipes for your liver</a> </div> <div id="sidebar-default" class="sidebar sidebar-a"> <div class="widget widget_nav_menu"> <h3 class="widget-title"><a href="https://liver.org.au/living-well/">Living Well</a></h3> <ul><li class="page_item page-item-189 current_page_item"><a href="https://liver.org.au/living-well/eating-for-your-liver/" aria-current="page">Eating For Your Liver</a></li> <li class="page_item page-item-726 page_item_has_children"><a href="https://liver.org.au/living-well/recipes/">Recipes</a> <ul class='children'> <li class="page_item page-item-2327"><a href="https://liver.org.au/living-well/recipes/tomato-based-sauce/">Tomato-based sauce</a></li> <li class="page_item page-item-2351"><a href="https://liver.org.au/living-well/recipes/chickpeas-with-tomato-and-chilli/">Chickpeas with tomato and chilli</a></li> <li class="page_item page-item-2699"><a href="https://liver.org.au/living-well/recipes/warm-lentil-salad/">Warm lentil salad</a></li> </ul> </li> <li class="page_item page-item-191"><a href="https://liver.org.au/living-well/exercising-for-your-liver/">Exercising For Your Liver</a></li> <li class="page_item page-item-193"><a href="https://liver.org.au/living-well/being-a-healthy-weight/">Being A Healthy Weight</a></li> <li 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