A fatty liver is irritated by excessive sugar, unhealthy fats (saturated/trans), refined carbs, high salt, processed foods, and especially alcohol, which all contribute to fat buildup and inflammation, potentially worsening the condition to fibrosis or cirrhosis. Avoiding these culprits and embracing a balanced diet with regular exercise is key for management, say liver health experts.
To manage fatty liver, avoid sugary foods/drinks, refined carbs (white bread, pasta, rice), saturated/trans fats (fatty meats, butter, fried foods, pastries, processed snacks), and alcohol, while limiting salt, as these contribute to fat buildup and liver damage; focus instead on whole grains, fruits, veggies, lean proteins, and healthy fats like olive oil.
Symptoms of non-alcoholic fatty liver disease
Some people have symptoms including: feeling very tired. feeling generally unwell. liver pain or discomfort, which is felt in your tummy (abdomen) under the right side of your ribs.
Avoid sugar-sweetened beverages. The sugar in these beverages are converted to fat once reaching the liver and can worsen NAFLD. Avoid alcohol. It can do further damage to your liver.
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.
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.
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.
Eating excess calories causes fat to build up in the liver. When the liver does not process and break down fats as it normally should, too much fat will accumulate. People tend to develop fatty liver if they have certain other conditions, such as obesity, diabetes or high triglycerides.
Wise Choices
For liver repair, focus on a Mediterranean-style diet rich in whole foods like fruits, vegetables (especially cruciferous ones like broccoli and cauliflower), whole grains, legumes, nuts, and healthy fats from olive oil and fatty fish, while limiting processed foods, sugar, and alcohol; these foods provide antioxidants, fiber, and protein to support liver function and healing.
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.
Drugs. Medications commonly implicated in causing fatty liver include corticosteroids, antidepressant and antipsychotic medications and, most commonly, tamoxifen.
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.
Breakfast: One-egg omelet with spinach, tomatoes and feta cheese and a piece of multigrain toast topped with avocado. Coffee or tea. Lunch: A bowl of bean and barley soup, a spinach salad, and a cup of strawberries. Water with lemon.
Here are 10 foods that cleanse your liver naturally and support healthy liver function:
Too Much Alcohol
Alcoholic fatty liver, which causes liver inflammation (alcoholic hepatitis), eventual scarring (cirrhosis) and even liver cancer, is a process that begins on as little as four drinks a day for men and two for women. By the time you show symptoms, your liver may be damaged beyond repair.
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.
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. This is why it is important to make lifestyle changes and act on fatty liver early.
Call your healthcare provider if you have any symptoms that mean metabolic dysfunction-associated steatotic liver disease is getting worse. These are: Severe tiredness (fatigue) Loss of appetite.
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.
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.
As fatty liver disease progresses, some individuals may experience a dull, aching pain in the upper right side of the abdomen, where the liver is located.
Some studies have demonstrated the anti-inflammatory and insulin-sensitizing properties exerted by these vitamins in the hepatic cells. Based on these observations, several vitamins such as vitamins E, D, B9, B12, A and C represent potential therapeutic options for liver damage in NAFLD and NASH.
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.