Gilbert's Syndrome is a mild liver condition, but it can affect your quality of life through symptoms such as chronic fatigue, nausea, paleness, or elevated bilirubin levels. A balanced and tailored diet can significantly reduce discomfort and help maintain liver health.
In this practical guide, I'll show you what foods to eat daily if you have Gilbert's Syndrome, what to avoid, and how to organize your meals so you can feel more energetic and balanced.
✅ Recommended Foods for Gilbert's Syndrome
👉 Green and Leafy Vegetables
Examples: Spinach, broccoli, lettuce, arugula
Benefits: Rich in antioxidants, they help detoxify the liver and support digestion.
Why they are important: People with Gilbert's Syndrome need easily digestible foods that don't overburden the liver.
👉 Fruits Rich in Vitamin C and Fiber
Examples: Apples, blueberries, oranges, kiwi
Benefits: Vitamin C helps metabolize bilirubin, while fiber improves bowel movements.
Recommendation: Eat them fresh, not as juices!
👉 Lean and Easily Digestible Proteins
Examples: Chicken breast, turkey, white fish (cod, trout)
Benefits: Provide energy without overloading the liver with saturated fats.
Cooking method: Steamed, grilled, or boiled—avoid frying.
👉 Whole Grains
Examples: Oats, brown rice, quinoa
Benefits: Provide steady energy, aid digestion, and prevent sudden blood sugar drops, which can worsen symptoms.
Note: Avoid processed cereals with added sugar.
👉 Healthy Fats
Examples: Avocado, extra virgin olive oil, flax seeds, nuts
Benefits: Reduce inflammation and support liver function.
Recommendation: Consume them raw and in moderate amounts (1-2 tablespoons of oil per day or a handful of nuts).
👉 Water and Liver-Protective Teas
At least 2 liters of water per day—avoid dehydration!
Recommended teas: Milk thistle, dandelion, greater celandine (with your doctor's approval!)
Benefits: Help detoxify the liver and support bilirubin metabolism.
Useful Tips for a Balanced Diet in Gilbert's Syndrome
- Eat regular meals (every 3-4 hours) to prevent sudden drops in blood sugar levels.
- Avoid prolonged fasting, as it can increase bilirubin levels!
- Choose fresh, natural foods, as unprocessed as possible.
- Listen to your body: if a food causes discomfort, eliminate it from your diet.
✅ Conclusion
A balanced diet plays a key role in managing the symptoms of Gilbert's Syndrome. Your liver needs clean, easily digestible food and proper hydration to function optimally.
If you want a personalized nutrition plan tailored to your lifestyle, I invite you to check out the Gilbert's Syndrome Personalized Plans and discover what works best for you.