Fat in the liver can be "melted" or reduced primarily through consistent lifestyle modifications, which are currently the most effective treatment for non-alcoholic fatty liver disease (NAFLD). There are no specific medications or "detox" products that cure the condition, but gradual weight loss and regular physical activity can reverse the damage in many cases.
How is fatty liver disease treated?
Here are five ways to reverse or reduce fatty liver disease:
There are no medical or surgical treatments for fatty liver, but some steps may help prevent or reverse some of the damage. In general, if you have fatty liver, and in particular if you have NASH, you should: lose weight – safely. This usually means losing no more than half to one kilogram (one to two pounds) a week.
If you follow your provider's treatment plan, it's possible to reduce liver fat and inflammation. You can prevent the damage from worsening and, in some cases, reverse early liver damage.
Recent studies suggest that lemon contains a compound called naringenin, which reduces liver inflammation associated with fatty liver disease. Drinking fresh lemon water 2–3 times a day for a month or adding thinly sliced lemon to a water bottle for daily consumption can improve fatty liver.
The goal is to lose 7 to 10% of body weight per year and exercise more than 200 minutes per week. The good news is that NAFL and NASH are reversible. However, once fatty liver has progressed to cirrhosis or liver cancer, it is no longer reversible.
How you can treat non-alcoholic fatty liver disease yourself
As a registered dietitian and nutritionist at the University of Chicago Medicine's Steatotic Liver Disease Clinic, I recommend a diet full of healthy fats and plant-based foods – as well as up to three cups of coffee per day – to help keep your liver healthy.
Polyphenols. These plant compounds are found in black coffee, green tea and walnuts. They contain antioxidants and anti-inflammatory properties that can help reduce liver fat.
There's no scientific proof that lemon water alone can "clean" or "detox" your liver. Your liver doesn't need a drink to clean itself—it's already self-cleaning. However, lemon water can support your liver's function in small but helpful ways: Hydration: Staying hydrated helps the liver do its job well.
Adopt a calorie-restricted diet – Reduce your intake of processed foods and focus on whole, nutrient-dense meals. Increase protein intake – Lean meats, fish, tofu, and legumes help maintain muscle mass while reducing fat. Incorporate physical activity – Regular workouts burn excess liver fat and improve metabolism.
Aerobic exercise (such as brisk walking, cycling, swimming, jogging, dancing and team sports) is particularly beneficial for the management of fatty liver and also improves the health of your heart, blood vessels and your aerobic fitness.
Vitamin E. Vitamin E is an antioxidant, which means it's a nutrient that may help protect cells against damage. Research suggests that in people who have MASLD, vitamin E may boost the liver's natural antioxidants, help reduce liver inflammation and scarring, and help prevent fat buildup.
Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation. It is also a healthy alternative to meat as it provides protein while giving you the opportunity to avoid consuming the fats and skins from meat or poultry.
Sugar: Foods high in sugar, such as candies, cookies, sodas, and fruit juices, should be avoided by individuals with fatty liver disease, as they raise blood sugar levels and lead to fat accumulation in the liver. Fried and Greasy Foods should be avoided.
For liver repair and support, focus on hydration with water, green tea, and coffee, plus juices from blueberries, cranberries, grapefruit, or beetroot, all rich in antioxidants that fight damage and inflammation, but avoid alcohol and sugary drinks that stress the liver.
Bananas are rich in potassium, which helps balance electrolyte levels and reduce fat build-up in the liver. Their natural sugars also provide a quick energy boost without overloading the liver. How to Use: Eat bananas as a mid-morning snack or include them in smoothies and fruit bowls.
7 day liver reducing diet menu
Your daily allowance includes 4 portions of protein, 3 portions of dairy, 2 portions of fruit, unlimited vegetables, 2 portions of carbohydrates and a minimum of 1 ½-2 litres fluid.
The three worst things for your liver are excessive alcohol, a diet high in added sugars, unhealthy fats, and salt (processed/fast foods), and overuse of certain medications (like acetaminophen/paracetamol), all leading to fat buildup (fatty liver), inflammation, and potential severe damage like cirrhosis, though lifestyle changes can often reverse early stages.
a dull or aching pain in the top right of the tummy (over the lower right side of the ribs) fatigue (extreme tiredness) unexplained weight loss. weakness.
As the liver recovers, those symptoms may lessen. Some signs your liver is healing itself may include: increased energy and less fatigue, due to better digestion and metabolism. improved appetite and weight normalization or stabilization, also related to improved digestion, metabolism, and hormonal balance.
Refined Carbohydrates: White bread, pasta, and rice can spike blood sugar levels, leading to more liver fat. Opt for whole grain breads and pastas, and unrefined grains such as brown rice and rolled oats which are higher in fibre.
Resmetirom (Rezdiffra) and semaglutide can help reduce the amount of fat and scarring in the liver. These medicines are not recommended for people with cirrhosis. People who have cirrhosis due to MASH may need a liver transplant.