Natural gut-liver rituals to support your health!

Around 1 in 5 people in the UK are affected by non-alcoholic fatty liver disease (NAFLD), and this is increasing with rising levels of obesity.¹

Liver health is often associated with alcohol consumption or medication, but the reality is that your gut and your liver are in constant conversation.² Their relationship plays a key role in how well your body digests, detoxifies, and restores. The good news is that this relationship can be supported with simple, intentional habits.

There’s no need for a harsh cleanse or a dramatic change. Gentle rituals can reduce inflammation, support detox and ensure you feel more energised, clear headed and balanced throughout the day.

The gut-liver axis & why it matters

Your gut and liver are connected by the portal vein,³ which acts as an expressway between the two. The portal vein carries blood from the gut directly to the liver. The blood is rich in nutrients absorbed from digested food, but it can often contain toxins and other substances absorbed from the gut.⁴

When your digestive system is in good shape, this process is smooth, but if there’s a gut imbalance or permeability, harmful substances can pass into the bloodstream and overload the liver. This can trigger inflammation and reduce your liver’s ability to detoxify effectively. Over time, this can show up as skin issues, hormonal imbalances, fatigue, digestive discomfort, and sluggish metabolism.

Morning rituals to support your gut-liver axis ☀️

Start your day with warm lemon water to help stimulate bile flow and support hydration. Adding a pinch of sea salt can boost mineral intake and gently support electrolyte balance.
Gentle movement, such as stretching, walking, or yoga, can stimulate circulation, lymph flow, and peristalsis.
Stimulate the vagus nerve with deep belly breathing, humming, or a cold splash of water to the face. All of these practices will activate the parasympathetic nervous system, in turn supporting gut motility and liver detox processes.⁵
Eat a fibre-rich breakfast. Unfortunately, many UK adults eat less than the 30g of recommended daily fibre. Start your day with overnight oats or a delicious chia pudding; add flaxseed or serve with stewed apples. These recipes will feed the beneficial gut microbes and support regular bowel movements, which will help with liver function.
Herbal support in the form of bitter herbs and foods like dandelion, milk thistle, beetroot, and artichoke supports bile flow and liver detox pathways. These can be sipped as a herbal tea, taken as a tincture, or added to your morning smoothie or breakfast. Our delicious Gut Cleanse Tea contains dandelion root, a simple and tasty way to benefit from bitter herbs!
Delay your morning coffee; it may be the first thing you reach for when feeling sluggish, but caffeine can spike cortisol. If you’re already stressed or sleep deprived, this can amplify the stress response, slow digestion, and irritate the gut lining. On an empty stomach, coffee can stimulate gastric acid production, leading to gastrointestinal symptoms like bloating, cramping, and reflux. If you’re a coffee lover, try waiting 30–60 minutes after a meal before drinking it – this helps protect your gut and avoid a cortisol spike on an empty stomach. Some people also find that adding a little healthy fat, like coconut oil or grass-fed butter, makes coffee gentler on the gut – but it’s optional and depends on your individual digestion.
Avoid scrolling social media or staring at a bright screen, especially if these devices are likely to cause you stress. Instead, start your day with natural daylight and some music, as this can work wonders for keeping stress levels at bay!

Caring for your gut and liver isn’t about being perfect. It requires consistency and small steps that align with your body’s rhythms. Choosing rituals that support digestion, promote detoxification, and reduce stress each morning allows your gut and liver to work together more efficiently. When the gut-liver connection is supported, your digestion, energy, hormones, skin, and mood will benefit!

For more ways to support your gut-liver axis, check out this article – How to support your liver: your body’s natural filter!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

7 gut-liver rituals to boost your energy today!

The gut-liver axis & why it matters

Morning rituals to support your gut-liver axis ☀️

References

Questions? Talk to a Nutritional Therapist on live chat!

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