Hepatologist says four snacks help reverse fatty liver disease
A doctor who specialises in gut and liver health has warned about the rise in fatty liver disease, and has explained how you can reverse the serious conditions with some simple food choices. Hepatologist and gastroenterologist Dr Saurabh Sethi says that in particular there are four snack combinations that cab help reverse fatty liver disease.
Fatty liver disease—also known as hepatic steatosis or, in full, metabolic dysfunction‑associated steatotic liver disease (MASLD)—develops when fat accumulates excessively in liver cells. It often has no symptoms early on, though fatigue, mild pain in the upper right abdomen, or elevated liver enzymes may appear. Over time, it can progress to inflammation, fibrosis, cirrhosis, and even liver failure or cancer.
Up to 20 per cent of adults in the UK have fatty liver in its early, often reversible stage. Around 5% of the UK population has progressed to the more serious form. Experts warn the UK could face a 'fatty liver disease tsunami' if current trends in metabolic health continueFatty liver is quietly becoming a household concern, especially as sedentary routines and processed diets take center stage. But here's a comforting thought, food can heal too. Harvard-trained liver and gut specialist Dr Saurabh Sethi has drawn attention to 4 specific snack combinations that may support the reversal of fatty liver, when paired with a healthy lifestyle. These aren't just random healthy foods, they're carefully chosen, based on how they affect liver fat metabolism, inflammation, and gut health.
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Dr Sethis has explained four snack combinations that will reduce symptoms, reports the Times of India.
Dates are rich in soluble fibre, which helps reduce fat accumulation in the liver by slowing down digestion and sugar absorption. Walnuts are a sources of omega-3 fatty acids, linked to reduced liver inflammation and improved enzyme levels.
High-quality dark chocolate contains antioxidants that help reduce oxidative stress. Nuts contain vitamin E and healthy fats needed to protect liver cells.
Apples contain pectin, a soluble fibre that feeds gut bacteria and reduces fat accumulation. Raw honey supports health gut microbes needed for liver health. Raw honey, in moderation, supports beneficial gut microbes that influence liver metabolism.
Plain Greek yoghurt is high in protein, low in sugar, and has healthy microbe cultures for gut and liver health — a key driver in managing liver fat levels. Berries such as blueberries or strawberries are high in polyphenols and vitamin C — which reduce inflammation in the liver.
Dr Sethi also recommends a Mediterranean diet high in plant-based foods, healthy fats, fish, poultry, and dairy as well as regular exercise. He said you should ditch processed foods, especially ultra-processed foods, for those with whole grains, fruits and vegetables.
He also recommends yoga poses which gently compress, twist, or stretch the abdomen. Dr Sethi slao recommends drinking green tea, beetroot juice and lemon water instead of sugary drinks.
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