What a Fibroscan Test Might Tell You About Your Plate

If you’ve recently had, or are considering, a fibroscan test, you might be curious about what it means for your diet. A fibroscan test measures liver stiffness and fat levels, giving you a clearer picture of your liver health. These results can help guide practical lifestyle changes, especially when it comes to what you put on your plate. One of the most effective ways to support liver health is to focus on nutrient-rich, antioxidant-packed meals. And a vibrant, colourful salad is a great place to start.

Create a Colourful Salad for Antioxidants

Prepare a salad with a variety of vegetables. The more colours, the wider the range of liver-friendly antioxidants. The likes of red pepper, carrots, spinach, beetroot, and purple cabbage can really maximise the nutritional benefits. Each colour represents different phytonutrients that support liver health and overall well-being. Make this nutritious salad a regular part of your meals to enhance liver function and promote a balanced diet.

Beyond their obvious visual appeal, colourful salads can help you maintain a balanced weight and reduce inflammation. For extra variety, add chickpeas or grilled chicken for protein, and dress with extra virgin olive oil for healthy fats. Adding fresh herbs like parsley or coriander can also boost flavour while contributing antioxidants.

To make this habit stick, consider preparing salad components in advance. Chopped vegetables, cooked grains, and homemade dressings stored in airtight containers can save time during busy days. You could also rotate seasonal produce to keep flavours fresh and ensure a mix of nutrients throughout the year.

Understanding the Fibroscan Test

A fibroscan test is a non-invasive scan that uses ultrasound technology to measure liver stiffness and fat content. It’s quick and painless, providing valuable insights into your liver health without a biopsy. If your fibroscan test shows above-average stiffness or fat, it can be a prompt to look at your diet and activity levels more closely.

The results can guide you toward making choices that may help reduce liver fat and improve enzyme levels. Discuss your results with a healthcare provider to understand the context and create a plan that works for you. This is also a good time to review your current lifestyle and identify small, manageable changes you can make straight away. For example, swapping processed snacks for fresh fruit or adding a portion of vegetables to each meal can be a manageable first step.

Nutrients That Support Liver Health

Whether your fibroscan test results are optimal or suggest room for improvement, certain nutrients are particularly beneficial:

• Antioxidants from colourful fruits and vegetables
• Fibre from whole grains and legumes, and vegetables
• Healthy fats from avocado, nuts, seeds, and olive oil
• Lean protein from fish, poultry, or plant-based sources
• Hydrating foods like cucumber, melon, and leafy greens

Incorporating these nutrients regularly can help support your liver’s daily workload. For example, starting your morning with oats topped with berries and seeds can provide fibre, antioxidants, and healthy fats in one meal. Including these nutrient-dense foods can also help regulate blood sugar levels and support steady energy throughout the day.

Building a Liver-Friendly Plate

Start with leafy greens, then add colourful vegetables, and a source of lean protein. This consistent, simple approach can help you meet nutritional needs while supporting liver function.

For example, pair grilled salmon with a salad and quinoa. You might also try warm salads with roasted root vegetables and lentils, or sprinkled seeds and nuts. Preparing these components in bulk at the start of the week can make healthy eating more convenient. Adding a portion of fermented vegetables, such as sauerkraut, can also provide beneficial probiotics to support gut-liver health.

Beyond Salad: Other Liver-Supporting Foods

While salads are excellent, other foods can support liver health:

• Oats or barley
• Garlic and onions
• Citrus fruits
• Green tea
• Beetroot

These foods can be incorporated into breakfasts, snacks, and main dishes. A smoothie made with beetroot, orange, and spinach, for instance, can deliver antioxidants and vitamin C in one serving. Experiment with soups and stir-fries to combine multiple liver-supportive ingredients into one meal.

Lifestyle Habits to Pair with a Healthy Diet

Maintaining a healthy diet is just one part of supporting your liver after a fibroscan test. Other habits to consider include regular physical activity, consistent sleep, and staying hydrated. Stress management practices, such as meditation or yoga, can also support overall health.

Adding short movement breaks throughout the day, even if you already exercise, can help keep your metabolism active and reduce sedentary time. Scheduling regular meal times can also help regulate digestion.

Making Dietary Changes Stick

Changing eating habits doesn’t have to be overwhelming. Start by adding one or two colourful vegetable-based meals to your week and gradually increase. With the MyLife365.Me app you can receive daily tips that will help you out.

If your fibroscan test has indicated areas for improvement, consistent changes can help you work toward better results. Involving family or friends in meal preparation can make these changes more sustainable. Planning meals ahead and shopping with a list can also reduce the temptation of less healthy choices.

Tracking Your Progress

A fibroscan test is just one snapshot of your liver health. Tracking how your diet, exercise, and lifestyle changes affect your wellbeing can provide valuable context between scans.

Use the MyLife365.Me app to record meals, activity, and how you feel each day. Over time, you may notice patterns that reflect the positive impact of your food choices. Schedule follow-up appointments to monitor progress and adjust your plan. You might find that certain dietary changes, like increasing leafy greens or cutting back on sugary snacks, correspond with improvements in your energy levels.

Turning Insights into Action

A fibroscan test can give you the knowledge to take control of your liver health. Using those insights to build a plate full of colourful, nutrient-dense foods, especially antioxidant-rich salads, is a simple step you can take today. Combine this with mindful lifestyle choices, and you create a realistic path toward improved liver function and overall wellbeing.

Download the MyLife365.Me app to get daily health tips and see how small, consistent changes after your fibroscan test can help you work toward better long-term health.