Can Fibre Improve Liver Health?

Can Fibre Improve Liver Health?

When we think of liver health, alcohol is usually the first thing that comes to mind, but did you know?

You can have poor liver health without consuming too much alcohol

The most common liver condition globally is no longer alcoholic in nature. It's called Metabolic dysfunction-associated steatotic liver disease (MASLD), formerly known as non-alcoholic fatty liver disease (NAFLD) (1). MASLD affects more than 30% of the global population and is on the rise due to modern diets and lifestyle factors (3).

This condition is deeply tied to metabolic health, not necessarily alcohol consumption, and it’s largely preventable through nutrition and lifestyle.

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Dietary fibre may play a protective role in liver health (5).

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Emerging research shows that dietary fibre may play a protective role in liver health, particularly in individuals with early signs of MASLD.

Fibre helps improve gut health, regulate blood sugar and reduce systemic inflammation, all of which directly impact the liver's workload through the gut-liver axis and its ability to function optimally.

Fibre supports your liver health by:

• Feeding your gut microbiome: Certain fibres act as pre-biotics, nourishing beneficial bacteria that help reduce inflammation and modulate bile acid metabolism.
• Improving bowel regularity: Eliminating toxins more efficiently
• Reducing cholesterol: Especially soluble fibre, which binds to bile acids and helps eliminate excess cholesterol via the bowel.
• Supports metabolic balance: Fibre helps stabilise blood sugar levels, reducing insulin resistance, a key driver of MASLD.

Types of Dietary Fibre

1. Soluble Fibre:

• What it does: Dissolves in water to form a gel-like substance, slowing digestion, stabilising blood sugar, and lowering cholesterol.
• Found in: Oats, legumes, apples, citrus fruits, psyllium, flaxseeds.

2. Insoluble Fibre

• What it does: Does not dissolve in water and adds bulk to stool by absorbing water, softening the contents of our bowels and supporting regular bowel movements.
• Found in: The skin of fruits and vegetables, nuts, seeds, wholegrain breads.

3. Resistant Starch

• What it does: This type of fibre isn't fully broken down by enzymes in the small intestine. Instead of being absorbed, it travels to the large intestine where it is fermented by gut bacteria, producing short-chain fatty acids (like butyrate, propionate & acetate). Short-chain fatty acids reduce inflammation in the gut and potentially throughout the body
• Found in: Cooked and cooled potatoes, green bananas, raw garlic, leeks

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How Much Dietary Fibre Do You Need?

The recommended daily intake of dietary fibre varies based on age, gender and individual health goals, for a general overview you can refer to the Australian Governments - Eat for Health Nutrient Calculator

or see the following

• Women (19–50 years): Aim for 25g/day
• Men (19–50 years): Aim for 30g/day

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These numbers may vary based on individual needs. A personalised approach with a Clinical Nutritionist can offer more tailored insights.

Book a clarity call to assess your fibre intake and liver health.

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Vegetables Daily - How Much Do you Need?

Aim for at least 5 serves of vegetables daily to naturally increase your fibre intake.

What counts as a serve? (~75g or 100–350kJ):

• ½ cup of cooked vegetables (broccoli, spinach, carrots, pumpkin)
• 1 cup of leafy greens or raw salad
• ½ medium potato or sweet potato
• ½ cup of cooked legumes or beans
• 1 medium tomato

Add a variety of:

• Cruciferous: Broccoli, cauliflower, Brussels sprouts
• Root: Carrots, beetroot, sweet potato
• Legumes: Lentils, chickpeas, kidney beans
• Others: Zucchini, capsicum, green beans, mushrooms

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Track Your Fibre Intake

Measuring fibre can feel complex, but it doesn’t need to be.

Tools to help:

• Food diary apps (e.g. Cronometer, MyFitnessPal, Easy Diet Diary)
• Read nutrition labels: Look for at least 3g of fibre per serve
• Use a printable fibre tracker: (coming soon on the Tanya Carter Nutrition blog)

Track how you feel alongside your intake, energy, bloating, mood, and digestion all offer clues.

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Go Slow When Adding Fibre

If you're increasing your fibre intake, give your digestive system time to adjust. A sudden jump in fibre, especially from plant-based foods can lead to excess bloating, gas, or changes in stool due to fermentation in the large intestine. The key? Go gradual. Introduce one new fibre-rich food every few days and aim to spread your intake evenly across meals.

Simple ways to include more fibre:

• Stir a teaspoon of linseeds or LSA (linseed, sunflower, almond meal) into your morning oats or smoothie
• Swap white bread, rice, and pasta for whole grain varieties
• Snack smart with fruit, raw veggies, a handful of nuts or seeds

Note: While fibre is essential, more isn’t always better. If you’re prone to bloating or discomfort, it may be worth exploring which fibre types work best for your body.

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Final Thoughts

Liver health starts long before blood tests show elevated enzymes. By increasing your fibre intake, especially from whole foods, you can improve your gut and liver health, support metabolic balance and reduce your risk of MASLD.

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Want clarity on where to begin? Book your initial consultation today

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References

(1). Alferink, L. J., Erler, N. S., de Knegt, R. J., Janssen, H. L., Metselaar, H. J., Darwish Murad, S., & Kiefte-de Jong, J. C. (2020). Adherence to a plant-based, high-fibre dietary pattern is related to regression of non-alcoholic fatty liver disease in an elderly population. European journal of epidemiology, 35, 1069-1085.

https://link.springer.com/article/10.1007/s10654-020-00627-2

(2). Cantero, I., Abete, I., Monreal, J. I., Martinez, J. A., & Zulet, M. A. (2017). Fruit fiber consumption specifically improves liver health status in obese subjects under energy restriction. Nutrients, 9(7), 667.

https://www.mdpi.com/2072-6643/9/7/667

(3). Chan, W. K., Chuah, K. H., Rajaram, R. B., Lim, L. L., Ratnasingam, J., & Vethakkan, S. R. (2023). Metabolic dysfunction-associated steatotic liver disease (MASLD): a state-of-the-art review. Journal of obesity & metabolic syndrome, 32(3), 197.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10583766/

(4). National Health and Medical Research Council (NHMRC). (2025). Eat for Health Daily Nutrient Requirements Calculator

https://www.eatforhealth.gov.au/nutrition-calculators/daily-nutrient-requirements-calculator

(5). Zhao, H., Yang, A., Mao, L., Quan, Y., Cui, J., & Sun, Y. (2020). Association between dietary fibre intake and non-alcoholic fatty liver disease in adults. Frontiers in Nutrition, 7, 593735.

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2020.593735/full

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