5 science-backed ways to reverse fatty liver disease naturally
Fatty liver disease, in the form of non-alcoholic fatty liver disease (NAFLD), is the most prevalent liver disease, impacting millions of people globally. Also referred to as a "silent disease," it marches on in stealth mode until it reaches severity.
The best part is that fatty liver disease can be reversed in its initial stages through regular lifestyle changes.
Here are five evidence-based, science-backed methods to naturally and effectively reverse fatty liver disease:
1. Gradual weight loss: The first line of defense
Losing excess weight is perhaps the most effective way to reverse fatty liver. Clinical studies indicate that losing just 5 to 10 percent of your body weight can go a long way toward decreasing fat deposits in the liver and enhancing liver function.
But the solution is gradual weight loss.
A paper reported in gastroenterology
(Vilar-Gomez et al., 2015)
revealed that weight loss of 10 percent or greater resulted in nash resolution in close to 90 percent of patients. Crash diets are not, however, recommended since accelerated weight loss will probably exacerbate liver inflammation.
Pro tip
: try for 0.5 to 1 kg weekly weight loss via diet and exercise for long-term improvement.
2. Switch to the
Mediterranean diet
: A liver and heart-friendly option
In contrast to expensive diets, the Mediterranean diet has undergone centuries of scientific scrutiny.
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High in whole grains, fruits, vegetables, legumes, nuts, olive oil, and fatty fish, this regimen decreases liver fat even in the absence of significant weight loss.
A 2013
Journal of Hepatology study
(Ryan et al.) also reaffirmed that patients who were on the Mediterranean diet had significantly reduced liver fat, increased insulin sensitivity, and better metabolic health.
Main foods
: olive oil, avocados, leafy greens, salmon, lentils, and whole grains.
3. Exercise regularly: Cardio and strength training both contribute to its reduction
Exercise is a strong weapon for liver health. Research indicates that 150-300 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, can decrease liver fat even if there is no weight loss.
Both aerobic and resistance training were found to decrease intrahepatic triglycerides, according to a meta-analysis in the Journal of Hepatology
(Keating se et al., 2012).
Recommended habit:
Pair aerobic exercise for 30 minutes daily, 5 days a week, with two strength training sessions weekly.
4. Cut sugar and refined carbohydrates: Eliminate the sneaky offenders
One of the largest contributors to fatty liver is too much sugar, especially fructose, in soft drinks, candy, and packaged food. These sugars are quickly turned into fat in the liver, leading to inflammation and insulin resistance.
A gastroenterology study published
(Schwarz JM et al., 2017)
determined that dietary sugar reduction caused observable decreases in fat levels in the liver of children within nine days. Steer clear of soda, juices, white bread, pastries, sweetened breakfast cereals, and instant noodles.
5. Increase whole foods and eliminate processed junk
Ultra-processed foods with high levels of saturated fats, trans fats, sugar, and sodium may exacerbate liver function and encourage fat accumulation. Emphasis on whole, fresh foods promotes liver detoxification and calms inflammation.
Evidence in cell metabolism and nutrients emphasizes that meals full of vegetables, whole grains, lean proteins, and healthier fats decrease liver fat and balance metabolic well-being.
Tip: Substitution of home-cooked meals, vegetables, fruits, and herbal teas for packaged snacks, frozen foods, and sweetened beverages.
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