Fatty Liver Recovery: Natural Strategies That Work

Your liver does more than you might think—filtering toxins, supporting digestion, and balancing energy. But when fat quietly builds up in this vital organ, often without symptoms, it can put your long-term health at risk. This buildup, often tied to diet, weight, and metabolism, is surprisingly common. The good news? Research shows that with the right foods, habits, and support, you can take meaningful steps toward a healthier liver.

In this blog, we’ll explore evidence-based strategies—from everyday nutrition to targeted supplements—that may help reduce liver fat and support overall metabolic well-being.

The 5 W's and 1 H of Fatty Liver

To better grasp this condition, let's break it down using the 5 W's and 1 H:

  • Who is affected? Fatty liver can affect anyone, but it is more common in individuals who are overweight or obese, have type 2 diabetes, insulin resistance, high cholesterol, or high triglycerides (Zelber-Sagi et al., 2013). Importantly, slim people can also have fatty livers (Zelber-Sagi et al., 2013). This condition, sometimes referred to as "lean Non-alcoholic liver fat accumulation," can occur even in the absence of excess body weight, driven by factors such as insulin resistance, genetics, or specific dietary patterns (Solon-Biet et al., 2019; Zelber-Sagi et al., 2013). It can also occur in people who consume excessive amounts of alcohol (alcoholic fatty liver disease) or those with certain metabolic risk factors (Non-alcoholic liver fat accumulation) (Zelber-Sagi et al., 2013). The American Liver Foundation notes that 25–30% of U.S. adults (around 80–100 million people) have fatty liver (Riazi et al., 2022).
  • What is fatty liver? It is the build-up of excess fat in liver cells. This fat accumulation can impair liver function and, in some cases, lead to inflammation (steatohepatitis), scarring (fibrosis), and even liver failure (cirrhosis).
  • When does it develop? Fatty liver often develops gradually over time due to sustained unhealthy dietary patterns and lifestyle choices. It can be present for years without noticeable symptoms.
  • Where does the fat accumulate? The fat accumulates within the liver cells (hepatocytes).
  • Why does it happen? The primary reasons for fat accumulation in the liver include:
    • Excessive caloric intake: Consuming more calories than the body burns, particularly from simple carbohydrates and saturated fats, leads to the liver converting excess energy into fat (Solon-Biet et al., 2019; Zelber-Sagi et al., 2013).
    • Insulin resistance: This condition, often linked to obesity and type 2 diabetes, means the body's cells don't respond effectively to insulin, leading to higher blood sugar and increased fat storage in the liver (Zelber-Sagi et al., 2013). This can occur even in slim individuals (Solon-Biet et al., 2019; Zelber-Sagi et al., 2013).
    • High intake of certain foods: Diets high in added sugars (especially fructose), refined carbohydrates, saturated fats, and processed meats significantly contribute to fat accumulation in the liver (Li et al., 2015; Mancini et al., 2019; Solon-Biet et al., 2019; Zelber-Sagi et al., 2013). This impact can be seen regardless of body mass index (Li et al., 2015; Solon-Biet et al., 2019; Zelber-Sagi et al., 2013).
    • Alcohol consumption: Heavy alcohol use is a direct cause of alcoholic fatty liver disease.
  • How does it progress? If the underlying causes are not addressed, simple fatty liver can progress to more severe forms of liver disease, including non-alcoholic steatohepatitis (NASH), characterized by inflammation and liver cell damage, and potentially fibrosis and cirrhosis.

Nutritional Support for Liver Fat: What to Eat and What to Avoid

Now that we’ve defined what fatty liver is and how it develops, let’s explore the dietary strategies that research suggests may support liver fat reduction. Diet plays a pivotal role in supporting liver health and managing fat accumulation in the liver. A healthy dietary pattern can significantly influence liver fat content (Mancini et al., 2019).

Foods to Embrace for Liver Support:

  • Fruits and Vegetables: Rich in fiber, phytochemicals, and antioxidants, fruits and non-starchy vegetables may help support healthy liver function and can help influence liver fat deposition (Mancini et al., 2019; Solon-Biet et al., 2019; Zelber-Sagi et al., 2013). Spinach, for example, is associated with a lowered risk of Non-alcoholic liver fat accumulation, possibly due to its nitrate and polyphenol content.
  • High-Fiber Foods: Whole grains like oats, brown rice, and whole-wheat bread, along with legumes (beans, lentils, chickpeas), provide fiber that aids digestion, supports gut health, and can help maintain healthy blood glucose and triglyceride levels (Li et al., 2015; Solon-Biet et al., 2019).
  • Healthy Fats: Replacing saturated fats with unsaturated fats found in avocados, olive oil, nuts, and fatty fish (rich in omega-3 fatty acids) can be beneficial for overall health (Medina et al., 2021). Omega-3s may help support healthy lipid metabolism and influence triglyceride levels (Medina et al., 2021; Salehi-Sahlabadi et al., 2020). The Mediterranean diet, characterized by its emphasis on monounsaturated fats, fruits, vegetables, and whole grains, has shown beneficial effects in influencing intrahepatic lipid content (Medina et al., 2021; Solon-Biet et al., 2019).
  • Coffee: Regular coffee consumption has been linked to a lowered risk of developing Non-alcoholic liver fat accumulation and a decreased risk of liver fibrosis progression in those already diagnosed. It may also support healthy liver enzyme levels (Kennedy et al., 2021).
  • Garlic: Studies suggest that garlic consumption can influence fat build-up in the liver and support overall health in people with Non-alcoholic liver fat accumulation (Sangouni et al. 2020).

Foods and Beverages to Limit or Avoid for Liver Health:

When it comes to supporting liver health, adjusting your intake of certain foods and beverages is crucial (Li et al., 2015; Mancini et al., 2019). For individuals with a sedentary lifestyle, who are already at a higher risk for conditions like obesity, insulin resistance, and type 2 diabetes, limiting specific items becomes even more important.

  • Added Sugars: Sugary foods and beverages are a major concern (Li et al., 2015). This includes obvious culprits like candy and cookies but also extends to frequently consumed drinks such as sugary soda, fruit juice, and sports drinks (Li et al., 2015; Solon-Biet et al., 2019). These beverages contain high amounts of added sugars, especially fructose, which directly contributes to higher blood sugar and can influence fat buildup in the liver (Li et al., 2015; Solon-Biet et al., 2019; Zelber-Sagi et al., 2013). For individuals with a sedentary lifestyle, avoiding these sugary drinks is generally a good idea as their consumption can exacerbate risks for conditions like obesity, insulin resistance, and type 2 diabetes, and can influence the accumulation of fat in the liver (Zelber-Sagi et al., 2013).
  • Refined Carbohydrates: Foods made from highly processed flour, such as white bread, white rice, and pasta, are low in fiber and can cause rapid spikes in blood sugar levels (Li et al., 2015).
  • Saturated and Trans Fats: Limit fried foods, fast food, fatty cuts of meat, processed meats, and full-fat dairy, as these are high in saturated fats (Li et al., 2015; Mancini et al., 2019; Medina et al., 2021).
  • Excessive Salt: A high intake of salt has been linked to an increased risk of Non-alcoholic liver fat accumulation (Li et al., 2015).
  • Alcohol: Alcohol is a primary factor in alcoholic fatty liver disease and should be limited or avoided entirely for optimal liver health.

The Role of Supplements in Supporting Liver Health

To complement your diet and lifestyle changes, certain supplements have shown promise in supporting liver health. Below, we list key supplements.:

It is a good idea to consult a healthcare professional before taking any supplements, as they can interact with medications or have side effects.

  • Vitamin E: As a powerful antioxidant, Vitamin E (specifically alpha-tocopherol) has been studied for its potential to help reduce oxidative stress and support a healthy inflammatory response in the liver (Abdel-Maboud et al., 2020; Genua et al., 2024; Hariri et al., 2019; Nagashimada, 2019). Some research suggests that daily supplementation with 400 to 800 International Units (IU) for several months may help support the liver's inflammatory response in non-diabetic individuals with non-alcoholic steatohepatitis (NASH) (Abdel-Maboud et al., 2020; Genua et al., 2024; Hariri et al., 2019). However, the research is inconclusive, and more studies are needed, especially regarding potential side effects and long-term use (Abdel-Maboud et al., 2020; Genua et al., 2024).
  • Omega-3 Fatty Acids: As mentioned under diet, omega-3 supplements, containing EPA and DHA, may help support healthy liver fat levels and influence triglyceride levels (Salehi-Sahlabadi et al., 2020). Significantly, Omega-3s may influence the liver's ability to produce fat (Del Ben et al., 2017). They are thought to modulate key enzymes and transcription factors involved in the synthesis of triglycerides and fatty acids within the liver cells (Del Ben et al., 2017).
  • Milk Thistle: This herb contains silymarin, a compound with antioxidant and anti-inflammatory properties often promoted for liver support. While traditionally used for liver health support, robust clinical evidence specifically demonstrating its direct impact on fat accumulation in the liver in humans is still being developed.
  • Turmeric (Curcumin) : Curcumin, the active ingredient in turmeric, is a polyphenolic compound that has been extensively studied for its antioxidant and anti-inflammatory properties (Rahmani et al., 2019; Wang et al., 2024; Zhai et al., 2025). Systematic reviews and meta-analyses suggest that curcumin supplementation may help support healthy liver enzyme levels in adults with Non-alcoholic liver fat accumulation (Rahmani et al., 2019; Zhai et al., 2025; Zhong et al., 2022). Some studies suggest that it can help regulate fat accumulation in the liver and support a healthy inflammatory response (Rahmani et al., 2019; Wang et al., 2024; Zhong et al., 2022). Curcumin may also support lipid metabolism (Wang et al., 2024).
  • Green Tea : Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which are known for their antioxidant properties (Sakata et al., 2013). Reviews of studies suggest that green tea consumption may support liver function and influence liver fat accumulation (Sakata et al., 2013). Some systematic reviews and meta-analyses of clinical trials have indicated that green tea consumption may help support healthy liver enzyme levels in individuals with non-alcoholic fatty liver disease, and may also favorably affect body mass index, triglyceride levels, and cholesterol levels (Sakata et al., 2013). Its benefits are attributed to its antioxidant effects and potential role in regulating lipid metabolism (Sakata et al., 2013).

Lifestyle Habits for a Healthy Liver

Beyond diet and supplements, lifestyle habits play a crucial role in supporting liver health and influencing fat accumulation in the liver.

  • Regular Physical Activity: Engaging in regular exercise helps reduce overall body fat, supports insulin sensitivity, and can directly influence fat levels in the liver, even without significant weight loss (Medina et al., 2021; Solon-Biet et al., 2019). Aim for a combination of aerobic exercise and strength training.
  • Weight Management: Losing even a moderate amount of weight (5-7% of body weight) can significantly influence liver fat and support overall liver health, particularly in individuals who are overweight or obese (Medina et al., 2021). A hypocaloric diet, aiming for a caloric deficit, is a key component of effective weight management for liver health (Medina et al., 2021; Solon-Biet et al., 2019).
  • Stress Management: While not a direct cause, chronic stress can contribute to unhealthy lifestyle choices that indirectly impact liver health. Practices like mindfulness, meditation, or yoga can help manage stress.
  • Adequate Sleep: Poor sleep patterns and sleep apnea are increasingly recognized as factors that can influence metabolic function and the progression of non-alcoholic liver fat accumulation (Medina et al., 2021). Prioritizing sufficient and quality sleep is beneficial for overall health, including liver well-being.

Conclusion

Fatty liver is a growing health concern, but evidence suggests that fat accumulation in the liver can be reduced with consistent lifestyle interventions, including a diet rich in whole foods, emphasizing fruits, vegetables, lean proteins, and healthy fats, while limiting processed foods, added sugars (especially from sugary beverages), and unhealthy fats, forms the cornerstone of liver health support. While certain supplements, such as Vitamin E, Omega-3s, Turmeric, and Green Tea , show promise in supporting liver health. Remember to always consult with a healthcare professional for personalized advice and before starting any new diet, exercise program, or supplement regimen.

References

  1. Abdel-Maboud, M., et al. (2020). The efficacy of vitamin E in reducing non-alcoholic fatty liver disease: A systematic review, meta-analysis, and meta-regression. Journal of Clinical and Translational Hepatology , 8 (4), 438–446.
  2. Riazi, K., Azhari, H., Charette, J. H., Underwood, F. E., King, J. A., Afshar, E. E., Swain, M. G., & Kaplan, G. G. (2022). The prevalence of nonalcoholic fatty liver disease and its related comorbidities in the general population: A systematic review and meta-analysis. Hepatology Communications, 6(7), 1493–1506. https://doi.org/10.1002/hep4.1912 
  3. Genua, I., et al. (2024). The role of vitamin E in non-alcoholic fatty liver disease: A comprehensive review. World Journal of Gastroenterology , 30 (1), 1-15.
  4. Hariri, N., et al. (2019). The Role of Vitamins in Non-Alcoholic Fatty Liver Disease: A Systematic Review. Journal of Clinical and Translational Hepatology , 7 (4), 356–371.
  5. Li, J., Zhang, Y., & Li, Q. (2015). Relationship between Diet and Non-alcoholic Fatty Liver Disease: A Review Article. Gastroenterology Research and Practice , 2015 , 249620.
  6. Mancini, A., et al. (2019). Impact of Nutritional Changes on Nonalcoholic Fatty Liver Disease. Nutrients , 11 (4), 73.
  7. Medina, M. J., et al. (2021). Dietary Interventions in Patients With Non-alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis. Frontiers in Nutrition , 8 , 716783.
  8. Nagashimada, M. (2019). Vitamin E for non-alcoholic fatty liver disease: Reality or myth? Antioxidants , 8 (1), 12.
  9. Rahmani, S., et al. (2019). The impact of turmeric or its curcumin extract on nonalcoholic fatty liver disease: a systematic review of clinical trials. Pharmacy Practice , 17 (1), 1350.
  10. Salehi-Sahlabadi, A., et al. (2020). Efficacy of Dietary Supplements to Reduce Liver Fat. Nutrients , 12 (8), 2302.
  11. Sakata, R., et al. (2013). Green tea with high-density catechins improves liver function and fat infiltration in non-alcoholic fatty liver disease (NAFLD) patients: A double-blind placebo-controlled study. International Journal of Molecular Medicine , 3 1 2 (5), 989–994.
  12. Solon-Biet, S. M., et al. (2019). Impact of current diet at the risk of non-alcoholic fatty liver disease (NAFLD). Arquivos de Gastroenterologia , 56 (4), 384–391.
  13. Wang, X., et al. (2024). Protective role of curcumin in disease progression from non-alcoholic fatty liver disease to hepatocellular carcinoma: a meta-analysis. Frontiers in Pharmacology , 15 , 1343193.
  14. Zelber-Sagi, S., et al. (2013). The Association between Dietary Patterns, Lifestyle, and Non-Alcoholic Fatty Liver Disease: A Population-Based Study. Digestive Diseases and Sciences , 58 (1), 10–18.
  15. Zhai, X., et al. (2025). Curcumin improves liver enzymes in NAFLD - Study Summary. Examine.com .
  16. Zhong, S., et al. (2022). Curcumin as adjuvant treatment in patients with non-alcoholic fatty liver (NAFLD) disease: A systematic review and meta-analysis. Complementary Therapies in Medicine , 65 , 102796.
  17. Del Ben, M., et al. (2017). Omega-3 Fatty Acids and Nonalcoholic Fatty Liver Disease: A Review. Current Opinion in Clinical Nutrition and Metabolic Care , 20 (6), 466-474.
  18. Kennedy, O. J., Roderick, P., Buchanan, R., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2021). Coffee consumption and risk of liver disease: a systematic review and meta-analysis. BMC Public Health, 21(1), 970. https://doi.org/10.1186/s12889-021-10991-7
  19. Sangouni, A. A., Hosseini Azar, M. R. M., & Alizadeh, M. (2020). Effect of garlic powder supplementation on hepatic steatosis, liver enzymes and lipid profile in patients with non-alcoholic fatty liver disease: A double-blind, randomised controlled clinical trial. British Journal of Nutrition, 124(4), 450–456. https://doi.org/10.1017/S0007114520001403
Back to blog