8 Simple Fatty Liver Prevention Solutions You Should Know (2024)

Metabolic dysfunction-associated steatotic liver disease (MASLD, formerly known as nonalcoholic fatty liver disease or NAFLD) is a condition where excess fat is stored in the liver, but the cause is not alcohol. When fatty liver is caused by heavy alcohol use, it is called alcohol-associated liver disease.

There are two types of MASLD. When you just have excess fat stored in your liver, it is referred to as nonalcoholic fatty liver (NAFL). When there is both fat storage and inflammation leading to liver damage, it is referred to as metabolic dysfunction-associated steatohepatitis (MASH, formerly known as nonalcoholic steatohepatitis or NASH).

In some cases, MASH can cause inflammation and extensive scarring (cirrhosis) that is so severe it leads to liver failure and liver transplant. Fortunately, there are some fatty liver home remedies that may help to slow progression of the illness and reverse some of the damage, even if they do not cure it.

Maintain a Healthy Weight

Sticking to a healthy, plant-based diet and getting regular exercise can keep fat from building up in your liver. That's because the major risk factors for MASLD are obesity and diabetes, both of which are tied to our weight.

It's estimated that rates of MASLD may be 90% in obese people and 50% in people with diabetes. Because obesity and diabetes are so prevalent in developed countries, approximately 30% of adults in the developed world have MASLD. Fortunately, some of this damage appears to be reversible if you take off the extra pounds.

If you are overweight or obese, the American College of Gastroenterology (ACG) advises that losing 10% of your body weight will have a positive impact on your liver.

Eat a Healthy Diet

In 2018, nutritional researchers summarized over 100 studies on diet in relation to MASLD, coming up with five recommendations supported by the literature:

• Eat a traditional diet like the Mediterranean diet, which is high in healthy fats, fish, and vegetables, and low in red meat. (The Mediterranean diet is also endorsed by the ACG.)
• Limit fructose in processed foods and avoid sweetened drinks.
• Increase consumption of omega-3 polyunsaturated fats and monounsaturated fats, which includes using olive oil, eating oily fish like salmon and sardines two to three times a week, and eating nuts and seeds daily.
• Increase consumption of high-fiber foods like eating lots of vegetables, whole grains, nuts, and seeds, and reduce consumption of highly processed foods like fast food, commercial bakery goods, and sweets.
• Avoid excess alcohol consumption.

Get Regular Exercise

The American Association for the Study of Liver Diseases notes in their 2018 recommendations that moderate exercise helps to sustain weight loss over time, but increasing strenuous exercise may help even more. But exercise appears to help MASLD and MASH, even without significant weight loss.

In the context of studies on MASLD, moderate exercise is often considered to be five exercise sessions per week of 30 minutes at your target heart rate, with a 10-minute warm-up and a 5-minute cool-down at 30% to 40% of your target heart rate.

If you are new to exercise, start with a shorter duration and lower intensity and work up gradually. Talk to your healthcare provider before starting any exercise program. They can guide you on what to set for your initial fitness goals, based upon your health status and medications.

Drink Coffee

Multiple studies have shown that coffee may protect against metabolic syndrome, which seems to go hand-in-hand with MASLD. This may be because of its anti-inflammatory effects or because it inhibits the deposition of fat in the liver. More research is needed, but both animal and human experiments have shown a lower prevalence of MASLD in coffee drinkers.

Try Milk Thistle

A traditional remedy for liver problems, milk thistle may boost the production of enzymes that help the liver knock out toxins.

Multiple studies have shown that milk thistle (or its active ingredient, silymarin) may help lower the liver enzymes AST and especially ALT. AST and ALT are important markers of liver damage, so lower levels of liver enzymes indicate a healthier liver. Other studies have shown that milk thistle may help to reduce the fibrosis that MASH causes in the liver.

The Food and Drug Administration (FDA) regulates health claims about both supplements and medications. It's important to note that the FDA has not approved the claim that milk thistle improves liver health. Before you begin taking any kind of herb, you should talk to your healthcare provider or pharmacist about taking supplements safely and whether there are any interactions with your current medications.

Get Your Antioxidants

Vitamins E and C—both antioxidants—may help promote liver health.

The American Association for the Study of Liver Diseases has recommended 800 IU/day of vitamin E for non-diabetic people with biopsy-proven MASH. The efficacy and safety of long-term vitamin E use has not been evaluated in people with diabetes or people without MASH confirmed in a biopsy.

There is less research supporting vitamin C for liver health, but one 2013 study in Japan showed that taking vitamin C and vitamin E together helped to minimize liver damage due to MASH.

Avoid Added Sugar

Adding refined sugar to our diets adds extra calories, without providing nutritional benefits. High levels of sugar such as fructose increase the enzymes that make fat in our livers, a process already enhanced in people with MASLD. Even though fructose is naturally present in fruit, the high levels implicated in liver disease are usually from consumption of sugary soft drinks and other highly processed foods.

Ditch Liver Irritants (When Possible)

Exposure to toxins (found in industrial chemicals, some medications, and even your food) can weaken liver function and may contribute to the development of fatty liver. In addition to keeping away from toxic substances, consider flushing toxins from your system with the help of a "detox" diet.

But beware: Many fad detox diets are highly restrictive and may only use smoothies, juices, or other gimmicks. Nutritionists warn that these detox diets haven't been shown to work, and that they may even backfire or be dangerous.

If you want to detox, try taking a week to reset your eating habits by eating only whole, unprocessed foods including lots of fresh fruits and vegetables, whole grains, healthy oils, lean proteins, and low-fat dairy. The recommendations for the Mediterranean diet discussed above are a good place to start.

Even though some medications may be hard on your liver, you should not stop any of your prescribed medications suddenly without talking to your healthcare provider.

What Causes Fatty Liver?

Often occurring in people who are overweight or obese, fatty liver has been linked to diabetes, high levels of blood fats, and insulin resistance. Fatty liver is closely linked with metabolic syndrome, and may be present in one third to two thirds of people with diabetes.

Standard blood tests at your healthcare provider's office should indicate whether you have high levels of certain liver enzymes, a marker of fatty liver and other causes of liver damage.

Treatment

In 2024, the Food and Drug Administration (FDA) approved Rezdiffra (resmetirom) for the treatment of adults with MASH with moderate to advanced liver scarring (fibrosis). Rezdiffra is the first and only FDA-approved treatment for MASH and should be used along with diet and exercise.

Keeping a fatty liver in check is crucial to overall health; excess liver fat can make you more vulnerable to cardiovascular disease, liver disease, and diabetes.

A Word From Verywell

Due to a lack of supporting research, it's too soon to recommend alternative medicine for any health condition.If you're considering the use of any form of alternative medicine for fatty liver, make sure to consult your healthcare provider first. Self-treating a condition and avoiding or delaying standard care may have serious consequences.