9 proven remedies to cure fatty liver naturally, according a hepatologist

Fatty liver disease now affects nearly one in four people worldwide — but experts say early stages can be reversed naturally through simple, consistent lifestyle changes. (Image: Pexels)

Quietly, fatty liver disease has become one of the most common health issues of modern times: At least one-quarter of all people in the world are thought to have this problem — and millions more may be at risk even as awareness increases. It develops when too much fat accumulates in the liver cells, impeding its ability to filter toxins, process nutrients and regulate metabolism. Fatty liver is commonly caused by obesity, poor diet and lack of physical activity but it can also be caused by heavy drinking, insulin resistance or taking certain types of medication.

Non-alcoholic fatty liver can frequently be reversed naturally with sustained lifestyle modifications. Unlike many other chronic diseases, you don’t necessarily need plucked or led medications for early-stage fatty liver. However, following a few good habits can cleanse the liver, cut fat build-up and bring back its normal step.

“The liver can heal itself significantly, when provided with the right environment,” says Dr Akhil Verma, a hepatologist and nutrition expert from New Delhi. “A few small tweaks in diet, exercise and daily habits can have a significant impact on reversing fatty liver – naturally.”

Here are nine time-tested, natural remedies to support your liver and its function.

Eat a Balanced, Liver-Friendly Diet

Emphasis should be placed on whole foods like fruits, vegetables, whole grains, lean protein and healthy fats.

Tip: Stay away from processed foods, sugar and fried things, adding fat in the liver.

Also Watch: Cure for fatty liver disease: Add avocados, olive oil and garlic to your daily diet

Maintain a Healthy Weight

Just a 5-10% loss in body weight can reduce liver fat dramatically.

Pro tip: Calorie-control and regular exercise can help you achieve lasting weight loss.

Exercise Regularly

Exercise increases insulin sensitivity and burns off liver fat.

Tip: Aim to walk, bike or do yoga at a brisk pace for at least 30 minutes five days a week.

Limit Alcohol Consumption

Alcohol is a hepatotoxic agent which attacks the liver cells and speeds up the process of fat deposition.

Tip: If you can, cut out alcohol entirely to allow your liver time to recover.

Increase Omega-3 Fatty Acids

And omega-3s help decrease liver inflammation and improve cholesterol levels.

Tip: Make sure you eat fish such as salmon or sardines (they are high in Omega-3), chia seeds, or flaxseeds.

Stay Hydrated

Water helps with digestion, and liver detoxification.

Tip: Get 8–10 cups of water each day and avoid sugary or caffeinated drinks.

Include Antioxidant-Rich Foods

Antioxidants shield liver's cells from oxidative stress and inflammation.

Tip: Try incorporating green tea, turmeric, berries and leafy greens into your daily fare.

Manage Blood Sugar Levels

High blood sugar leads to liver fat accumulation.

Tip: Cut down on processed carbs and add fibre to steady glucose.

Also Read: Gut health: How acid reflux, fatty liver and inflammation are linked to chronic diseases

Sleep Well and Keep Stress in Check

If you don’t get enough sleep and experience chronic stress, your hormones get out of balance and the health of your liver becomes compromised.

Tip: Aim for 7–8 hours of sleep and meditate or do breathing exercises daily.

FAQs on Natural Remedies for Fatty Liver

What are natural remedies for fatty liver?

Natural remedies include maintaining a balanced diet, regular exercise, limiting alcohol consumption, increasing Omega-3 fatty acids, staying hydrated, including antioxidant-rich foods, managing blood sugar levels, getting enough sleep, and managing stress.

Can fatty liver be reversed naturally?

Yes, non-alcoholic fatty liver can often be reversed with sustained lifestyle changes such as diet and exercise.

What foods should be avoided for fatty liver?

Avoid processed foods, sugar, fried items, and foods high in unhealthy fats.

How does exercise help with fatty liver?

Exercise increases insulin sensitivity, burns off liver fat, and helps in maintaining a healthy weight.

Is it necessary to completely stop drinking alcohol for fatty liver?

While it’s ideal to cut out alcohol entirely, reducing alcohol consumption significantly can also help the liver recover.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.