🫘 Best foods for normal liver function

How your liver works — and how fat builds up in it

The liver digests food and processes and distributes nutrients. In MASLD (fatty liver disease), fat builds up in the liver, often with no symptoms. NIH NIDDKNIH NIDDK

1. 1🏭The liver processes nutrients
2. 2⚠️Fat builds up (MASLD)

1. 1

   🏭 The liver processes nutrients

   Root cause: The liver handles fats and sugars from every meal.

   🥗 Eat

   • Eggs, boiledSupports liver function

     How it helps your liver

     The liver processes the nutrients from every meal. Choline is authorised to contribute to normal liver function and fat metabolism. NIH NIDDKEUR-Lex

     The evidence

     EU claim Normal liver function · 353 mg per portion

     “Choline contributes to the maintenance of normal liver function.” EUR-LexEU Commission

     EU claim Fat metabolism · 353 mg per portion

     “Choline contributes to normal lipid metabolism.” EUR-LexEU Commission

     All nutrients & evidence for eggs, boiled →

   How this step works · what slows it down · sources

   The liver helps digest food and processes and distributes nutrients. It makes bile, a digestive juice that helps digest fats and some vitamins. NIH NIDDKNIH NIDDK

   “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

2. 2

   ⚠️ Fat builds up (MASLD)

   Root cause: Excess weight, insulin resistance and high blood fats.

   🥗 Eat

   • SalmonHealthier fats for the liver

     How it helps your liver

     In fatty liver disease, fat builds up in the liver. NIH advises replacing saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDKNIH NIDDK

     One portion (125 g): 2265 mg EPA + DHA · 3 g saturated fat

     The evidence

     Official Unsaturated & omega-3 fats

     Replace saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDK

     All nutrients & evidence for salmon →
   • MackerelHealthier fats for the liver

     How it helps your liver

     In fatty liver disease, fat builds up in the liver. NIH advises replacing saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDKNIH NIDDK

     One portion (125 g): 1659 mg EPA + DHA · 2.1 g saturated fat

     The evidence

     Official Unsaturated & omega-3 fats

     Replace saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDK

     All nutrients & evidence for mackerel →
   • WalnutsHealthier fats for the liver

     How it helps your liver

     In fatty liver disease, fat builds up in the liver. NIH advises replacing saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDKNIH NIDDK

     One portion (30 g): 2 g saturated fat

     The evidence

     Official Unsaturated & omega-3 fats

     Replace saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDK

     All nutrients & evidence for walnuts →
   • Rapeseed (canola) oilHealthier fats for the liver

     How it helps your liver

     In fatty liver disease, fat builds up in the liver. NIH advises replacing saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDKNIH NIDDK

     One portion (10 g): 0.72 g saturated fat

     The evidence

     Official Unsaturated & omega-3 fats

     Replace saturated and trans fats with unsaturated fats, especially omega-3 fatty acids. NIH NIDDK

     All nutrients & evidence for rapeseed (canola) oil →

   🏃 Do

   • Lose weight graduallyOfficial

     Gradually losing weight if you are overweight; losing weight may turn MASH back into simple fatty liver. NIH NIDDKNIH NIDDK

   🚫 Cut down on

   • Sugary drinks & juiceOfficial

     Avoid sweetened soft drinks, sports drinks, sweetened tea and juices, which are high in fructose, and foods with lots of simple sugars. NIH NIDDK
   • AlcoholOfficial

     Minimise alcohol, which can further damage your liver. NIH NIDDK

   How this step works · what slows it down · sources

   MASLD is a silent disease with few or no symptoms in which fat builds up in the liver. Some people go on to develop MASH and, later, cirrhosis. NIH NIDDK

   🔻 What can slow this down

   • Overweight or obesity, insulin resistance or type 2 diabetes, high triglycerides or abnormal cholesterol, and metabolic syndrome. NIH NIDDK

   ✅ Also helps

   • Losing weight may cause MASH to change back to simple fatty liver. NIH NIDDK

   The advice for this step comes from official health agencies and published research — the badge on each line shows which.

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.