Fatty liver disease symptoms: Reverse fatty liver naturally with these 9 science-backed strategies

Health benefits of aerobic exercises: Simple activities like walking, swimming, biking and resistance training (lifting weights) will both use fat stores and reduce liver fat stores (Image: Pexels)

Fatty liver disease, especially in its non-alcoholic form (NAFLD), is becoming more common, driven in part by sedentary lifestyles and poor eating choices. If left unaddressed, NAFLD can lead to liver inflammation, fibrosis, and cirrhosis. The good news is that fatty liver is largely reversible through dietary and lifestyle changes.

"The liver is a regenerative organ. With the appropriate choices, individuals can restore liver function and significantly reduce fat accumulation," says Dr Kunal Mehra, a Gujarat-based liver health expert and wellness consultant.

Here are nine science-based ways to help reverse fatty liver: 

Health benefits of Mediterranean diet: Research has shown that a Mediterranean diet helps reduce fat in the liver and it appears to be do to the plants' anti-inflammatory effects, even when there is no weight loss (Image: Pexels)

Also read | Fatty liver disease in young adults: Symptoms, causes, preventive measures to keep in mind

1. Lose weight gradually

Reducing overall body weight is one of the best ways to reduce fat in the liver. Several studies show that losing 7-10 percent of your body weight will significantly improve liver enzymes and fat accumulation in the liver. A crash diet is not encouraged because weight loss should be slow and sustained simply by having a balanced calorie deficit.

2. Try a Mediterranean diet

A Mediterranean diet emphasizes on plants while lowing refined sugars and red meat. Include fruits and vegetables, whole grains, nuts and legumes, olive oil in your daily diet. Research has shown that a Mediterranean diet helps reduce fat in the liver and it appears to be do to the plants' anti-inflammatory effects, even when there is no weight loss.

Also read | Fatty liver: Watch out for these 10 symptoms of this liver disease

3. Get rid of added sugars

Items such as sugary drinks, desserts, and processed snacks typically contain high-fructose corn syrup or sugars which the body metabolises in the liver. Eating too much sugar means excessive fat accumulation. Reducing sodas, candies, and packaged sweets can reduce stress on the liver.

4. Stay active

Aerobic activities (walking, swimming, biking) and resistance training (lifting weights) will both use fat stores and reduce liver fat stores. Get at least 150 minutes of moderate-intensity activity a week. Exercise may also improve liver metabolism even without much weight loss.

5. Avoid alcohol completely

Although NAFLD isn't caused by alcohol and moderate consumption isn't thought to worsen damage, drinking can worsen liver inflammation and damage. Says Dr Mehra, "alcohol is toxic to liver cells. Eliminating it altogether gives your liver the best chance to heal."

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

6. Include Omega-3 fatty acids in daily diet

Omega-3s are found in fatty fishes (eg., salmon, mackerel, sardines), walnuts, flaxseed, and chia seed. Omega-3s have anti-inflammatory effects and have been shown to reduce liver fat and improve lipid profile in those with NAFLD.

7. Control blood sugar and insulin levels

High insulin resistance is a key feature of fatty liver and if you can manage to keep your blood sugar down with a low glycemic index diet, activity, and medications if you are diabetic or prediabetic, you can drastically improve your liver outcomes.

8. Say no to trans fats and processed foods

Packaged snacks, fried foods, and baked goods are often laced with trans fats and processed, refined carbohydrates that stimulate liver inflammation and fat storage within the liver. Choose ingredients that are whole and whole-food, minimally processed and preferably home-cooked meals.

9. Discuss supplementation with Vitamin E

Some clinical studies indicate that vitamin E (an antioxidant) may decrease liver inflammation and fat storage in the liver, especially in non-diabetic individuals. However, supplementation should only be done with medical supervision as, high dosages of vitamin E may have side effects.

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.