11/16/22, 11:45 PM Get Rid of Fatty Liver Disease: Diet, Supplement & Lifestyle Tips

Diet and Lifestyle Tips to Reverse

Fatty Liver Disease
Written by WebMD Editorial Contributors

 Medically Reviewed by Minesh Khatri, MD on February 10, 2022

The normal treatment for fatty liver disease, whether it's alcohol -related or not,
is to reach a healthy weight through diet and exercise. So what should you eat?

In general, foods that fight cell damage, make it easier for your body to use insulin,
or lower inflammation can help reverse the condition.

Since every person is different, you should work with your doctor to come up with
an eating plan that's right for you.

Foods That Help Fatty Liver Disease 

Give the Mediterranean diet a try. Although it wasn't created for people with
fatty liver disease, this style of eating combines the kinds of foods that help reduce
fat in your liver: healthy fats, antioxidants, and complex carbohydrates.

Things you’ll see on the table that you should reach for include:

Fish and seafood

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Fruits

Whole grains

Nuts

Olive oil

Vegetables

Avocados

Legumes

Choose the Right Fats

Your cells use glucose, a kind of sugar , for energy. The hormone insulin helps
get the glucose from digested food into your cells.

People with fatty liver disease often have a condition called insulin resistance.
That means your body makes insulin but can’t use it well. Glucose builds up in
your blood, and your liver turns it into fat.

Certain fats in your diet can help your body use insulin better. That means your
cells can take in glucose and your liver doesn't need to make and store fat.

Get more of these:

Omega-3 fatty acids, found in fish , fish oil, vegetable oils, nuts (especially 
walnuts), flaxseeds and flaxseed oil, and leafy veggies

Monounsaturated fats in plant sources like olives, nuts, and avocados

Fatty Liver Foods to Avoid

Steer clear of saturated fats, which lead to more fatty deposits in your liver. This
includes:

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Poultry, except for lean white meat

Full-fat cheese

Yogurt, except low-fat

Red meat

Baked goods and fried foods made with palm or coconut oils.

Sugary items like candy, regular soda, and other foods with added sugars
including high-fructose corn syrup.

Antioxidants and Supplements for Liver Health

Cells get damaged when nutrients don't break down properly. This can lead to fat
buildup in your liver. But compounds known as antioxidants can help protect cells
from this damage. Where do you get them?

Coffee

Green tea

Raw garlic

Fruits, especially berries

Vegetables

Vitamin E. You can find it in:

Sunflower seeds 

Almonds

Liquid plant-based oils with monounsaturated fats, like olive or canola

oil.

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What Happens When Hep C Gets Worse?

Scientists are studying supplements to see if they may be good for your liver:
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11/16/22, 11:45 PM Get Rid of Fatty Liver Disease: Diet, Supplement & Lifestyle Tips

Goji berry (wolfberry), a plant often used in Chinese medicine, may slim your
waist size. But we need more research to see if this is true.

Resveratrol, which comes from the skin of red grapes, may help control
inflammation . Conflicting studies suggest that how well it works depends
on how much you take.

Selenium is a mineral found in Brazil nuts, tuna, and oysters. (Most people get
enough in their diet.)

Milk thistle. You might hear it called silymarin, which is the main component
of its seeds. Results are mixed on whether it really works.

Berberine, a plant used in Chinese medicine. In early studies, it does appear

to help with cholesterol, liver function, and blood sugar control. But we need
more research to see if it works.

Check with your doctor before you take any supplements. They could change how
your medicines work, or they might cause other health problems. They may not
be helpful if you don't take the right amount in the right way.

Get Your Vitamins and Minerals

Make room in your diet for:

Vitamin D. Low levels may play a role in more severe fatty liver disease. Your
body makes vitamin D when you're in the sun. You can also get it in some

dairy products. Choose low-fat dairy items because they have less saturated
fat .

Potassium. Low levels may be linked to non-alcoholic fatty liver disease

(NAFLD). Fish like cod, salmon, and sardines are good sources. It's also in
veggies including broccoli, peas, and sweet potatoes, and fruits such as
bananas, kiwi, and apricots. Dairy foods, like milk and yogurt, are also high in
potassium. Choose low-fat options.

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Betaine. It might protect your liver from fatty deposits, but research results
are mixed. You can find it in wheat germ and shrimp.

Avoid Alcohol
You shouldn't drink at all if your fatty liver disease results from heavy drinking. It
can lead to more serious liver damage. If you have NAFLD, it may be OK to have a
drink once in a while, but not more than every other month. Ask your doctor first.

RELATED Liver Lesions: What Causes Them?

Lose Weight

Even dropping just 5% of your body weight could lower the fat in your liver. Lose
between 7% and 10% of your body weight and you’ll lower inflammation and the
odds of injury to your liver cells. You might even reverse some of the damage. Go
slow -- 1 to 2 pounds per week is fine. Rapid weight loss might make things worse.
If you can’t shed the pounds, ask your doctor if weight loss surgery is an option for
you.

Exercise for a Healthy Liver

Aerobic exercise can actually cut the amount of fat in your liver. A heavy workout
may also lower inflammation. Resistance or strength training exercises, like weight 
lifting, can also improve fatty liver disease. Aim for 30 to 60 minutes or more of
mid- to high-level aerobic exercise on at least 5 days a week and mid- to high-level
strength training 3 days a week.

Control Diabetes

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Do what your doctor tells you to do to manage your diabetes. Take your
medications as prescribed, and keep a close watch on your blood sugar.

Lower Your Cholesterol

Other things you do to keep your liver healthy can keep your cholesterol and
triglycerides (fats in your blood) at healthy levels. Eat a healthy, plant-based diet,
get regular exercise , and take medications if your doctor prescribes them. This
can help keep your cholesterol and your triglycerides in check.

Show Sources
SOURCES:

American Liver Foundation: "NAFLD."

National Institute of Diabetes and Digestive and Kidney Diseases: "Nonalcoholic Steatohepatitis."

Canadian Liver Foundation: "Fatty Liver Disease."

Eslamparast, T. World Journal of Hepatology, published online Feb 27, 2015.

Zivkovic, A. American Society for Clinical Nutrition, August 2007.

Lai, M. The Liver Healing Diet, Ulysses Press, June 9, 2015.

Oliveria, C. Journal of Diabetes Research, published online Dec 7, 2015.

Natural Medicines Comprehensive Database: "Vitamin E," "Goji."

Scorletti, E. Annual Review of Nutrition, published online July 2013.

American Heart Association: "Monounsaturated Fats."

Xiao, J. Journal of Traditional and Complementary Medicine, published online April 2013.

NHS Choices: "Do goji berries deserve their A-list status?" 

Eliades M, World Journal of Gastroenterology, Feb 14, 2015.

Sun, K. Clinical Endocrinology, published online May 20, 2013.

Harvard Health Publications: "Potassium lowers blood pressure."

USDA: Dietary Guidelines for Americans 2005, Appendix B.

University of Maryland Medical Center: "Betaine."

Medscape: "What Advice Should Be Given to Patients With NAFLD About the Consumption of Alcohol?"

Pacana, T.  Curr Opin Clin Nutr Metab Care, November 2012.

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11/16/22, 11:45 PM Get Rid of Fatty Liver Disease: Diet, Supplement & Lifestyle Tips

University of Chicago Medicine: “Why some foods can help treat the nation's most common chronic liver disease.”

Harvard Health Publishing: “Fatty liver disease: What it is and what to do about it.”

Hepatology: “Resistance exercise reduces liver fat and its mediators in non-alcoholic fatty liver disease independent of
weight loss.”

Exercise Medicine: “Regular Exercise as a Secondary Practical Treatment for Nonalcoholic Fatty Liver Disease.”

Mayo Clinic: “Nonalcoholic fatty liver disease,” “Triglycerides: Why do they matter?”

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