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World Liver Day
19 April 2025

Know your liver

Testimonials

Factsheets

Blog

Conversation with a dietitian

Myth Busters

Guide to food labeling

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LEARN MORE

World Liver Day
19 April 2025

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Knowing your liver is key

When considering your health and vital organs, your heart, lungs, and brain likely come to mind first. The liver is often overlooked, even though it is the body’s second-largest organ and is responsible for over 500 essential functions. Learn more about the basics.

The liver is a vital organ with more than 500 functions

The liver is responsible for over 500 vital functions in the body, from detoxifying harmful substances to breaking down the nutrients of the foods you eat, the liver acts as the filter for the whole body. Without a healthy liver, toxins accumulate, nutrient absorption falters, and metabolism weakens, impacting overall health.

MASLD: a growing global health challenge

If fat makes up more than 5% of the liver’s weight, it can cause inflammation, scarring, and cancer, with Metabolic dysfunction-associated steatotic liver disease (MASLD) linked to diabetes, obesity, and high cholesterol. MASLD is often silent in its early stages, so ask your doctor about an elastography scan for early detection.

Food is medicine: it's never too late to show your liver some love

Losing just 5-10% of your body weight can significantly reduce liver fat, curb inflammation, and even reverse early liver damage. The Mediterranean diet, rich in healthy fats and nutrients, can boost insulin sensitivity and protect your liver—small changes that make a big impact!

A liver that is stressed or unwell benefits from reducing its workload as much as possible. Be mindful of your diet by choosing foods that support liver health while minimising those that may cause harm. Focus on making more positive choices than negative ones, and don’t pressure yourself to be perfect all the time.

Statistics

There are several different things that can cause liver disease, including infection, genetics, and lifestyle choices. You can develop a liver problem at any age.

Patient testimonials & messages of support

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Download the factsheets

Download the factsheets below to learn more about liver health and its link with nutrition, and make informed choices for better well-being.

DOWNLOAD THE FACTSHEET
DOWNLOAD THE FACTSHEET
DOWNLOAD THE FACTSHEET

Read the articles

Hepatology societies from around the world (EASL, AASLD, ALEH, APASL, SOLDA) have come together to provide a  series of articles exploring the many aspects of nutrition and liver disease.

Conversation with a dietitian

Watch the videos featuring Prof. Shira Zelber-Sagi, a leading expert in nutrition and liver health. As a clinical dietitian, epidemiologist, and researcher, she brings extensive experience in the connection between diet and liver disease. 

How many meals should I have per day?

Should I limit the spices & sauces in my meals?

Which foods are harmful for my liver and which are good?

What if I can't afford Mediterranean foods?

What improvements will I see if I stick to a healthy lifestyle?

How can I help myself to maintain a healthy diet?

Myth Busters

In this Myth Busting section, we debunk common misconceptions about liver health and nutrition, separating fact from fiction. By addressing these myths, we empower you with accurate, science-backed information to make informed decisions about your liver health.

I can eat and drink whatever I want because the liver will filter and process everything

FACT:

Diets high in sugar, refined carbohydrates, and trans/saturated fats can overwhelm the liver’s capacity to process fats which lead to a buildup and increased risk of liver disease.
There are no specific foods that will cleanse the liver

FACT:

Foods rich in fiber, healthy fats, and lean protein – whole grains, leafy greens, nuts, and fish – all support your liver health by reducing inflammation and enhancing fat metabolism (fat breakdown).
Mealtimes don’t matter, I can eat whenever I feel like it

FACT:

Maintaining regular mealtimes helps regulate blood sugar levels and reduces the strain on the liver. Eating late at night, skipping breakfast, only eating one meal a day can increase the risk of developing metabolic disorders.
Snacking is bad and I should always avoid it in favour of bigger meals

FACT:

Even if you’re eating regular meals, having healthy snacks can help to control hunger, prevent overeating at mealtimes, and curb unhealthy cravings.
Dieting can help me achieve long-term health and weight loss

FACT:

Fad diets focus on quick fixes by eliminating essential food groups which can stress the liver, harm metabolism, and make it harder for people to maintain weight loss long-term.
Food supplements are safe and necessary for a healthy diet

FACT:

No evidence supports the benefits of supplements in reducing the risk of noncommunicable diseases in healthy people. Consult with your health provider to get guidance based on your specific needs.
You can “flush out” fat from the liver

FACT:

Adopting a balanced diet and regular exercise can reduce liver fat but there is no single substance, food, or supplement that can directly remove fat from the liver. Sustainable weight loss and healthy changes are the key.
There is a limit on the amount of flavouring I can use on my food

FACT:

Spices, vinegars, and extra virgin olive oil are crucial components of nutrition. They have antioxidant, antiviral, antibiotic, anticoagulant, and anti-inflammatory properties. Use them in your meals.
After a week of heavy drinking or eating a lot of fast foods, I can do a liver cleanse to bring me back to normal health

FACT:

The liver is naturally self-cleaning and doesn’t typically need assistance from special cleanses to function. Most improvements felt after cleanses are due to a temporary reduction in alcohol or fast-food consumption. Aim for constant healthy habits instead.

What’s in my food? 

1. Food labeling is useful to make informed, healthy choices. Labels typically display serving sizes, calories, nutrients (like fats, sugars, protein, fiber), and % Daily Value to guide daily intake based on a 2,000-calorie diet. Understanding these components helps us manage our dietary needs, avoid overconsumption, and choose healthier options.

2. Ingredients are listed by weight, with the most prominent ones first. Recognisable, whole ingredients generally indicate a healthier option, while added sugars, artificial flavors, and preservatives suggest more processed foods. 

Limit saturated fats, trans fats, salt, and added sugars: these are linked to liver disease, in addition to obesity and heart disease.

Total fat intake should be less than 30% of total energy intake.
Salt intake should be less than 5g per day.
Sugar intake should be less than 10% of total energy intake.
Seek fiber, vitamins, and minerals: they are essential for overall health.

Global variations in labeling

Different countries use varied labeling systems, such as traffic light systems or star ratings, but the purpose is universal: to empower consumers to make healthier decisions. 

Here are some effective food labeling systems worldwide that help consumers make informed, healthier choices:

Australia and New Zealand - Health Star Rating

Products are rated from 0.5 to 5 stars based on nutritional quality. More stars indicate healthier foods, allowing for an easy comparison across products.

United Kingdom - Traffic light labeling

The U.K. uses a color-coded system showing fat, sugar, salt, and calorie content. Red indicates high levels, amber moderate, and green low. This simple visual helps consumers quickly gauge nutritional quality.

Chile - Warning Labels

Chile mandates black stop-sign labels on foods high in sugars, fats, sodium, or calories, making it clear when a product is unhealthy.

France - Nutri-Score

France - Nutri-Score Nutri-Score labels use a color-coded A to E scale, with "A" in green for the healthiest options and "E" in red for less healthy ones. It’s increasingly used across the EU for clear comparisons.
READ THE WORLD HEALTH ORGANIZATION RECOMMENDATIONS FOR HEALTHY DIET

Scan your barcodes!

Yuka is a mobile application that allows you to scan the barcode of food and cosmetic products in order to know their impact on health and the environment.
In one scan, Yuka provides a quick and easy evaluation via a color code ranging from green to red. A detailed information sheet also allows you to understand the product rating and the criteria taken into account for it. When the product is poorly rated, Yuka
independently recommends similar products that
are better for your health.

DOWNLOAD ON GOOGLE PLAY
DOWNLOAD ON APP STORE

What about supplements?

LiverTox, developed by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), is a trusted online resource providing clear, evidence-based information about medications and liver health. It helps explain how prescription drugs, over-the-counter medications, and dietary and herbal supplements can affect the liver, offering insights into causes, symptoms, diagnosis, and management of liver-related issues. Information on a specific medication or supplement can be found by entering its name in the “Search this book” box or by browsing the list of agents by its first letter using the alphabetic list.

CONSULT LIVERTOX

Useful resources