Improve liver health naturally-with these evidence-based recommendations

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

The good news of the day is that you can improve liver function and health. In fact, you can even prevent or reverse fatty liver disease, now known as metabolic dysfunction-associated steatotic liver disease or MASLD with lifestyle changes if caught early!

Ways to improve liver health and what to know about MASLD

Commonly called fatty-liver disease, metabolic dysfunction-associated steatotic liver disease (MASLD) occurs when excess fat builds up in the liver. This type of liver disease is not related to alcohol use.

The liver naturally holds onto some fat. However, when more than 5 to 10 percent of the liver’s weight is fat, it is defined as a fatty liver. Too much liver fat also increases your chances of developing cirrhosis and liver cancer.

Improve liver health by managing these risk factors

Excess body weight
High blood sugar defined as prediabetes or type 2 diabetes
High blood pressure
High blood fats, specifically high triglycerides
Insulin resistance

Weight loss improves liver health significantly

If you are overweight, losing weight is your best weapon for reducing fat in your liver. One study found that a 7-10% weight loss resulted in improved markers of liver function. And individuals with > 10% weight loss saw additional improvements. If you weigh 225 pounds (102.3kg), a 7-10% weight loss translates to losing 16-23 pounds (7.2-10.4kg). Slow and steady weight loss through dietary changes and exercise is safest for your liver. Strive to lose weight slowly, aiming for 1-2 pounds (.45-.9kg) per week. A slower weight loss helps preserve muscle and foster sustainable habits.

Looking for accountability though tracking? MyNetDiary’s got you covered. By providing a data-driven approach to calorie counting, the app simplifies tracking with an accurate food database, a free barcode scanner and AI-powered photo meal logging. Plus personal insights, weight forecasting and healthy eating guidance are provided.

Prioritize exercise to improve liver health

Regular exercise is vital for overall health, and research shows it reduces liver fat and improves insulin sensitivity, thus improving liver health. Haven’t exercised in a while and wondering whether to start cardio or weight training? Researchers found that resistance exercise may be more feasible than aerobic exercise for MASLD patients with poor fitness or who are unable to perform aerobic exercises. If you need help building an exercise plan from scratch check out this resource from MyNetDiary.

Enhance the health of your liver with the Mediterranean diet

The Mediterranean diet, rich in vegetables, fruits, fish, olive oil, legumes, and limited red meat and few to no added sugars, helps prevent and treat fatty liver disease. Researchers associate the high intake of polyunsaturated fat (e.g., nuts, flax seeds, certain fish) from this eating pattern with positive outcomes on MASLD. In addition, the Mediterranean diet is known for its role in reducing the risk of type 2 diabetes and heart disease, which are also risk factors for developing MASLD.

The role of alcohol and liver disease

While alcohol-related liver disease is caused by heavy drinking, which is different from MASLD, if you want to protect your liver, you’ll want to abstain from drinking. Alcohol consumption increases liver fat and promotes insulin resistance. In fact, the American Association for the Study of Liver Diseases recommends individuals with MASLD avoid consuming alcohol. “Even small amounts of alcohol can aggravate the condition and interfere with the liver’s ability to heal.”

Avoid these foods and drinks to prevent fatty liver disease

Foods high in saturated fat, trans fats, and cholesterol can contribute to MASLD progression. Commonly consumed foods containing a lot of saturated fat such as bacon, sausage, steak, and high-fat dairy products.

Opt for water, plain coffee or plain tea to optimize liver health. One study found that consuming sugar-sweetened beverages as well as artificially sweetened sodas were associated with an increased risk of liver disease.

It is possible to enhance liver function naturally and prevent fatty liver by making lifestyle changes. By achieving a healthy weight, following a Mediterranean diet, and committing to regular physical activity, you can naturally improve and maintain liver function and health.