For fatty liver, avoid sugary drinks, refined carbs (white bread, pasta, rice), fried/processed foods, saturated/trans fats (fatty meats, butter, fast food), and alcohol, as these worsen fat buildup; instead, focus on whole foods, fiber, and lean proteins to support liver health. Limiting added salt and focusing on water as your main drink is also crucial for managing fatty liver disease.
Which foods should I avoid?
Fill half your plate with nonstarchy vegetables or fruits. Fill one-quarter of your plate with whole grains or starchy vegetables. Fill one-quarter of your plate with protein-rich foods such as fish, poultry or beans.
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.
Metabolic dysfunction-associated steatotic liver disease (MASLD) is when fat builds up in your liver because of extra body weight, high blood sugar, high cholesterol, or high blood pressure. It used to be called nonalcoholic fatty liver disease. Obesity may be the most common cause of this disease.
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.
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.
Here are five ways to reverse or reduce fatty liver disease:
Here are some ideas for foods you can eat through the day for fatty liver disease.
Drugs. Medications commonly implicated in causing fatty liver include corticosteroids, antidepressant and antipsychotic medications and, most commonly, tamoxifen.
Grade 3 NAFLD occurs when a person's liver contains a percentage of fat greater than 66% and there is severe inflammation of the surrounding tissues. The excessive fat associated with grade 3 increases a person's risk of disease progression. In severe cases, a person may need a liver transplant.
Stay Hydrated: Drinking an adequate amount of water is essential for liver health. Water helps flush out toxins and aids in digestion. Aim to drink at least 8 cups (64 ounces) of water each day.
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.
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.
The coffee-based beverage was prepared by diluting 1·5 ml of coffee in 100 ml of water.
4.1 High-Sugar Fruits (e.g., Mangoes, Grapes, Bananas). While delicious, these fruits have a high glycemic index and fructose content. They can spike blood sugar, forcing the liver to convert excess sugar into fat.
Next time you're at the store, look for the following options to find a healthy bread you like.
To reduce liver fat, it's recommended that people with fatty liver disease do 150 to 240 minutes per week of at least moderate intensity aerobic exercise. But even as little as 135 minutes per week of moderate intensity exercise (e.g. a 45 minute walk on three days per week) has been shown to be beneficial.
Avoid flavored, non-fat or low fat yogurts because these contain more added sugars. It is okay to eat cheese, but choose unprocessed cheeses be cautious not to overeat. Fats are an essential part of the diet, but should be chosen carefully. Choose foods higher in omega-3 fatty acids.
Chemicals that are especially toxic for the liver include:
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.
Taking too much acetaminophen (Tylenol, others) is the most common cause of acute liver failure in the United States. Outside of the United States, acetaminophen is known as paracetamol.
In individuals with NAFLD, DNA damage is common due to oxidative stress and inflammation. Increasing B12 levels may help mitigate liver inflammation and prevent disease progression.
In general, if you have fatty liver, and in particular if you have NASH, you should:
VITAMIN D AS A TREATMENT FOR NAFLD/NASH
In total, the evidence to date suggests that vitamin D may be beneficial in preventing the progression of NAFLD.