Table of ContentsView AllTable of ContentsMaintain a Healthy WeightEat a Healthy DietGet Regular ExerciseDrink CoffeeTry Milk ThistleGet Your AntioxidantsAvoid Added SugarDitch Liver IrritantsCausesTreatmentFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Maintain a Healthy Weight
Eat a Healthy Diet
Get Regular Exercise
Drink Coffee
Try Milk Thistle
Get Your Antioxidants
Avoid Added Sugar
Ditch Liver Irritants
Causes
Treatment
Frequently Asked Questions
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 toliver failureandliver 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.
Fatty liver is very common, especially among people with diabetes.Sebastian Kaulitzki / Science Photo Library / Getty Images
Sebastian Kaulitzki / Science Photo Library / Getty Images
In June 2023, the American Association for the Study of Liver Diseases, along with several other liver research societies and patient advocacy groups, announced new names for the conditions NAFLD and NASH. The names were changed to more accurately reflect the causes of the conditions and to reduce the usage of stigmatizing language.
Sticking to a healthy, plant-based diet and getting regularexercisecan 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.
How to Choose Good Foods for Your Liver
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.
Calculating Your Target Heart Rate
Because medications and fitness level can impact your heart rate, ask your healthcare provider for advice about calculating this number if you have fitness challenges or take medications.
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.
What Is A Normal Resting Heart Rate?
Multiple studies have shown that coffee may protect againstmetabolic 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.
Nina Dermawan / Getty Images
A traditional remedy for liver problems,milk thistlemay 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 theliver 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.
11 Proven Vitamins and Supplements for a Healthier Liver
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.
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.
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.
Always Ask Your Healthcare ProviderAsk your healthcare provider before stopping any medication, starting a supplement, or starting an exercise plan.
Always Ask Your Healthcare Provider
Ask your healthcare provider before stopping any medication, starting a supplement, or starting an exercise plan.
What Causes Fatty Liver?
Often occurring in people who are overweight or obese, fatty liver has been linked todiabetes, 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 liverenzymes, a marker of fatty liver and other causes of liver damage.
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.
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.
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.
Foods with high amounts of sugar or alcohol can contribute to fatty liver disease. Foods high in calories, sugar, and fat can lead to weight gain and diabetes, which are major risk factors for fatty liver disease. Whole foods that promote weight loss are beneficial for fatty liver.
Here are a few key things you can do to keep your liver healthy.Maintain a healthy weight.Eat a balanced diet that includes fiber and “good” fats, such as those found in nuts, seeds, and fish.Drink plenty of water daily.Be physically active.Limit alcohol consumption.
Here are a few key things you can do to keep your liver healthy.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Nonalcoholic fatty liver disease & NASH.Rinella ME, Lazarus JV, Ratziu V, et al.A multi-society Delphi consensus statement on new fatty liver disease nomenclature.Ann Hepatol. 2023;101133. doi:10.1016/j.aohep.2023.101133George ES, Forsyth A, Itsiopoulos C, et al.Practical dietary recommendations for the prevention and management of nonalcoholic fatty liver disease in adults.Adv Nutr. 2018;9(1):30-40. doi:10.1093/advances/nmx007Bass M.Non-alcoholic fatty liver disease and the Mediterranean diet.American College of Gastroenterology MagazineChalasani N, Younossi Z, Lavine JE, et al.The diagnosis and management of nonalcoholic fatty liver disease: Practice guidance from the American Association for the Study of Liver Diseases.Hepatology. 2018;67(1):328-357. doi: 10.1002/hep.29367Stine JG, Schreibman I, Navabi S, et al.Nonalcoholic steatohepatitis Fitness Intervention in Thrombosis (NASHFit): Study protocol for a randomized controlled trial of a supervised aerobic exercise program to reduce elevated clotting risk in patients with NASH.Contemp Clin Trials Commun. 2020;18. doi:10.1016/j.conctc.2020.100560Wijarnpreecha K, Thongprayoon C, Ungprasert P.Coffee consumption and risk of nonalcoholic fatty liver disease: a systematic review and meta-analysis.European Journal of Gastroenterology & Hepatology. 2017;29(2):e8-e12. 10.1097/MEG.0000000000000776Solhi H, Ghahremani R, Kazemifar AM, Hoseini Yazdi Z.Silymarin in treatment of non-alcoholic steatohepatitis: A randomized clinical trial.Caspian J Intern Med. 2014;5(1):9-12.Wah Kheong C, Nik Mustapha NR, Mahadeva S.A randomized trial of silymarin for the treatment of nonalcoholic steatohepatitis.Clin Gastroenterol Hepatol. 2017;15(12):1940-1949.e8. doi:10.1016/j.cgh.2017.04.016Kawanaka M, Nishino K, Nakamura J, et al.Treatment of nonalcoholic steatohepatitis with vitamins E and C: a pilot study.Hepat Med. 2013;5:11-16. doi:10.2147/HMER.S41258Johns Hopkins Medicine.Nonalcoholic fatty liver disease.American Liver Foundation.13 ways to a healthy liver.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Nonalcoholic fatty liver disease & NASH.Rinella ME, Lazarus JV, Ratziu V, et al.A multi-society Delphi consensus statement on new fatty liver disease nomenclature.Ann Hepatol. 2023;101133. doi:10.1016/j.aohep.2023.101133George ES, Forsyth A, Itsiopoulos C, et al.Practical dietary recommendations for the prevention and management of nonalcoholic fatty liver disease in adults.Adv Nutr. 2018;9(1):30-40. doi:10.1093/advances/nmx007Bass M.Non-alcoholic fatty liver disease and the Mediterranean diet.American College of Gastroenterology MagazineChalasani N, Younossi Z, Lavine JE, et al.The diagnosis and management of nonalcoholic fatty liver disease: Practice guidance from the American Association for the Study of Liver Diseases.Hepatology. 2018;67(1):328-357. doi: 10.1002/hep.29367Stine JG, Schreibman I, Navabi S, et al.Nonalcoholic steatohepatitis Fitness Intervention in Thrombosis (NASHFit): Study protocol for a randomized controlled trial of a supervised aerobic exercise program to reduce elevated clotting risk in patients with NASH.Contemp Clin Trials Commun. 2020;18. doi:10.1016/j.conctc.2020.100560Wijarnpreecha K, Thongprayoon C, Ungprasert P.Coffee consumption and risk of nonalcoholic fatty liver disease: a systematic review and meta-analysis.European Journal of Gastroenterology & Hepatology. 2017;29(2):e8-e12. 10.1097/MEG.0000000000000776Solhi H, Ghahremani R, Kazemifar AM, Hoseini Yazdi Z.Silymarin in treatment of non-alcoholic steatohepatitis: A randomized clinical trial.Caspian J Intern Med. 2014;5(1):9-12.Wah Kheong C, Nik Mustapha NR, Mahadeva S.A randomized trial of silymarin for the treatment of nonalcoholic steatohepatitis.Clin Gastroenterol Hepatol. 2017;15(12):1940-1949.e8. doi:10.1016/j.cgh.2017.04.016Kawanaka M, Nishino K, Nakamura J, et al.Treatment of nonalcoholic steatohepatitis with vitamins E and C: a pilot study.Hepat Med. 2013;5:11-16. doi:10.2147/HMER.S41258Johns Hopkins Medicine.Nonalcoholic fatty liver disease.American Liver Foundation.13 ways to a healthy liver.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Nonalcoholic fatty liver disease & NASH.Rinella ME, Lazarus JV, Ratziu V, et al.A multi-society Delphi consensus statement on new fatty liver disease nomenclature.Ann Hepatol. 2023;101133. doi:10.1016/j.aohep.2023.101133George ES, Forsyth A, Itsiopoulos C, et al.Practical dietary recommendations for the prevention and management of nonalcoholic fatty liver disease in adults.Adv Nutr. 2018;9(1):30-40. doi:10.1093/advances/nmx007Bass M.Non-alcoholic fatty liver disease and the Mediterranean diet.American College of Gastroenterology MagazineChalasani N, Younossi Z, Lavine JE, et al.The diagnosis and management of nonalcoholic fatty liver disease: Practice guidance from the American Association for the Study of Liver Diseases.Hepatology. 2018;67(1):328-357. doi: 10.1002/hep.29367Stine JG, Schreibman I, Navabi S, et al.Nonalcoholic steatohepatitis Fitness Intervention in Thrombosis (NASHFit): Study protocol for a randomized controlled trial of a supervised aerobic exercise program to reduce elevated clotting risk in patients with NASH.Contemp Clin Trials Commun. 2020;18. doi:10.1016/j.conctc.2020.100560Wijarnpreecha K, Thongprayoon C, Ungprasert P.Coffee consumption and risk of nonalcoholic fatty liver disease: a systematic review and meta-analysis.European Journal of Gastroenterology & Hepatology. 2017;29(2):e8-e12. 10.1097/MEG.0000000000000776Solhi H, Ghahremani R, Kazemifar AM, Hoseini Yazdi Z.Silymarin in treatment of non-alcoholic steatohepatitis: A randomized clinical trial.Caspian J Intern Med. 2014;5(1):9-12.Wah Kheong C, Nik Mustapha NR, Mahadeva S.A randomized trial of silymarin for the treatment of nonalcoholic steatohepatitis.Clin Gastroenterol Hepatol. 2017;15(12):1940-1949.e8. doi:10.1016/j.cgh.2017.04.016Kawanaka M, Nishino K, Nakamura J, et al.Treatment of nonalcoholic steatohepatitis with vitamins E and C: a pilot study.Hepat Med. 2013;5:11-16. doi:10.2147/HMER.S41258Johns Hopkins Medicine.Nonalcoholic fatty liver disease.American Liver Foundation.13 ways to a healthy liver.
National Institute of Diabetes and Digestive and Kidney Diseases.Nonalcoholic fatty liver disease & NASH.
Rinella ME, Lazarus JV, Ratziu V, et al.A multi-society Delphi consensus statement on new fatty liver disease nomenclature.Ann Hepatol. 2023;101133. doi:10.1016/j.aohep.2023.101133
George ES, Forsyth A, Itsiopoulos C, et al.Practical dietary recommendations for the prevention and management of nonalcoholic fatty liver disease in adults.Adv Nutr. 2018;9(1):30-40. doi:10.1093/advances/nmx007
Bass M.Non-alcoholic fatty liver disease and the Mediterranean diet.American College of Gastroenterology Magazine
Chalasani N, Younossi Z, Lavine JE, et al.The diagnosis and management of nonalcoholic fatty liver disease: Practice guidance from the American Association for the Study of Liver Diseases.Hepatology. 2018;67(1):328-357. doi: 10.1002/hep.29367
Stine JG, Schreibman I, Navabi S, et al.Nonalcoholic steatohepatitis Fitness Intervention in Thrombosis (NASHFit): Study protocol for a randomized controlled trial of a supervised aerobic exercise program to reduce elevated clotting risk in patients with NASH.Contemp Clin Trials Commun. 2020;18. doi:10.1016/j.conctc.2020.100560
Wijarnpreecha K, Thongprayoon C, Ungprasert P.Coffee consumption and risk of nonalcoholic fatty liver disease: a systematic review and meta-analysis.European Journal of Gastroenterology & Hepatology. 2017;29(2):e8-e12. 10.1097/MEG.0000000000000776
Solhi H, Ghahremani R, Kazemifar AM, Hoseini Yazdi Z.Silymarin in treatment of non-alcoholic steatohepatitis: A randomized clinical trial.Caspian J Intern Med. 2014;5(1):9-12.
Wah Kheong C, Nik Mustapha NR, Mahadeva S.A randomized trial of silymarin for the treatment of nonalcoholic steatohepatitis.Clin Gastroenterol Hepatol. 2017;15(12):1940-1949.e8. doi:10.1016/j.cgh.2017.04.016
Kawanaka M, Nishino K, Nakamura J, et al.Treatment of nonalcoholic steatohepatitis with vitamins E and C: a pilot study.Hepat Med. 2013;5:11-16. doi:10.2147/HMER.S41258
Johns Hopkins Medicine.Nonalcoholic fatty liver disease.
American Liver Foundation.13 ways to a healthy liver.
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