4 daily steps to support your gut-liver connection NATURALLY

You might not think of your liver when you sip your morning kefir or snack on a fibre-packed bar, but your gut and liver are closer companions than you might realise. In fact, the two organs are constantly chatting away in what’s known as the gut-liver axis.¹

So, what does that mean? And why does it matter? Let’s break it down…

Meet your liver

Meet your liver – your metabolic powerhouse. Your liver is the biggest metabolic organ in your body. It’s where glucose and fat metabolism happen, toxins are broken down, and bile is produced to help you digest fats. Bile acids are like natural detergents – think Fairy Liquid, but inside your body. They break down fats into small molecules that your body can absorb and use.

These bile acids also help maintain the balance of bacteria in your gut. Some of them even have natural antimicrobial properties, helping to keep harmful microbes at bay.

But your gut shapes bile too

Once bile acids leave the liver, they travel to the gut. This is where the magic of transformation happens. Your gut microbes convert primary bile acids into secondary bile acids, which play a key role in regulating glucose and lipid metabolism. These secondary bile acids can activate special receptors along the gut lining and even influence inflammation.

This is one reason why having a healthy, balanced microbiome is so essential! It helps your body regulate fat and sugar metabolism through this clever bile acid recycling system.

When gut health goes downhill, your liver pays the price

Here’s where things get tricky.

If you have gut dysbiosis (an imbalance in your gut bacteria), it can interfere with how bile acids are processed. Instead of converting primary bile acids to their beneficial secondary forms, your gut may start producing harmful by-products like TMAO (linked with heart disease) and LPS (which can leak into the bloodstream and trigger inflammation).

Even more troubling? Your gut microbes can start producing endogenous alcohol. Yes, really – alcohol from within the body. All of this places a huge burden on your liver.

Over time, this can lead to non-alcoholic fatty liver disease (NAFLD) – a condition now affecting 1 in 5 UK adults.² It’s called a “silent killer” because you may not feel any symptoms until the disease has progressed into fibrosis or cirrhosis. At this stage, symptoms like abdominal pain may finally send you to the GP – often too late to reverse the damage.

No medication… but there is hope

The NHS currently has no approved medication for fatty liver disease. But there is hope. The liver is a rare gem of an organ – it can regenerate itself! If fatty liver is caught early, dietary and lifestyle changes can make a real difference.

And this is where your gut health comes back into play…

4 steps to support your gut–liver axis

Supporting the gut-liver connection means helping both organs thrive. Here’s what that might look like:

Eat more prebiotics: Prebiotic fibres support the growth of beneficial bacteria that convert bile acids into their helpful forms. They also boost short-chain fatty acids (SCFAs), which help seal the gut lining and reduce inflammation. Include 1 heaped TBSP of Complete Prebiotic in your daily routine and aim to eat a variety of plant foods (whole grains, legumes, fruit, vegetables, nuts, and seeds).
Add in a probiotic: Several randomised controlled trials (RCTs) have shown that probiotic supplements can improve liver enzymes, reduce inflammation, and support better lipid profiles. While the studies are still small, the early results are promising.³⁴ We’re hopeful for more research into the benefits of traditional goat’s milk kefir for liver health. Until then, our probiotic of choice is Chuckling Goat kefir – trusted, effective, and made the traditional way.
Ditch ultra-processed foods: Diets high in processed food and low in fibre are linked with gut microbial changes – including higher levels of Collinsella, a bacteria associated with fatty liver disease.⁵ Switching to whole foods can help rebalance your microbiome.
Keep healthy fats in your diet: Not all fats are created equal. Trans fats (think: fast food, margarine) can harm your liver, but healthy fats like extra virgin olive oil and avocado support good lipid levels.

What’s good for your gut is good for your liver

We often focus on the gut for digestion and the liver for detox – but they’re part of the same team. A happy gut helps regulate your metabolism, reduce inflammation, and protect your liver long before symptoms ever show up.

If you’re looking to give your gut-liver axis some love, our Gut Health Protocol and fibre-friendly meal plans are a great place to start. Because when it comes to gut health, prevention is powerful – and your liver will thank you for it.

For more things liver health, check out Do you need a cleanse? Here’s how to tell… and Your 6 steps to a stress-free cleanse!

Any questions? Jump on live chat and talk things over with one of our lovely Nutritional Therapists, 8 am to 8 pm weekdays.