Want to support your liver or reverse fatty liver disease without crash diets or calorie restriction? Gallbladder and fatty liver nutritionist Olivia Haas says it’s possible — not by starving, but by fueling your body with real nourishment.
In a viral Instagram post on May 21, Olivia shared a list of liver-supportive foods that can “transform your health from the inside out.” Whether you’re managing a fatty liver diagnosis, recovering from gallbladder surgery, or just want better digestion and energy, these nutrient-dense foods are designed to heal, detoxify, and regenerate your liver.
“Your liver is one of the most powerful, multitasking organs in your body… it needs nourishment, not restrictive diets,” — Olivia Haas
Top 6 Foods to Reverse Fatty Liver Naturally
1. Soluble Fibre
Binds to toxins, excess hormones, and cholesterol — helping eliminate them through digestion.
Sources:
- Gluten-free oats
- Lentils & beans
- Acacia fibre
✔ Helps manage blood sugar, reduce insulin resistance, and boost gut health.
2. Bitter Foods
Stimulate bile flow (essential for fat digestion) and aid in detoxification.
Include:
- Arugula
- Dandelion greens
- Radish
- Radicchio
🧬 Bitters enhance the liver’s natural cleansing ability.
3. B Vitamins
Essential for fat metabolism, detox, and hormone balance.
Sources:
- Eggs
- Wild-caught fish
- Lean meats
- Dark leafy greens
🔄 B vitamins also support methylation – key to processing toxins.
4. Cruciferous Vegetables
Rich in sulforaphane, which boosts glutathione, the liver’s master antioxidant.
Eat regularly:
- Broccoli sprouts
- Cabbage
- Cauliflower
- Brussels sprouts
🛡 Helps your liver defend against environmental stressors.
5. Antioxidant-Rich Foods
Protect liver cells from oxidative damage and aid recovery.
Add to your plate:
- Citrus fruits (lemons, oranges)
- Green tea
- Berries (blueberries, blackberries)
- Spinach, kale
🌿 Think “rainbow on your plate” for maximum antioxidant variety.
6. Amino Acids
Crucial for cell repair, bile production, and liver regeneration.
Best sources:
- Lean animal proteins
- Wild-caught fish
- Bone broth
💪 These proteins help rebuild liver tissue and support detox enzymes.
Final Thought: Feed, Don’t Starve Your Liver
“The more toxins your liver is exposed to, the more nutrients it needs to function. Use food as medicine.” — Olivia Haas
Instead of following harsh detoxes or cutting calories, Olivia recommends focusing on nutrient-dense, balanced meals that give your liver what it needs to thrive — safely and sustainably.
🔔 Disclaimer: This article is for informational purposes only. Please consult a healthcare professional before making dietary or lifestyle changes.