Fatty liver disease: Why your diet matters

These changes can go a long way.

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Today's Ingredients Fun fact: The average adult liver weighs 3 pounds and is the size of a football, making it the body's largest internal organ. It would take a long time to cover all the functions of the liver, but at the highest level, you can understand it as the central filtration system for your blood. At any given point, it's estimated that around 13% of the blood in your body is contained in your liver! Liver disease is a common condition globally and in the United States. The National Institutes of Health (NIH) estimates that between 26% and 31% of U.S. adults have nonalcoholic fatty liver disease (NAFLD). Your diet is essential to your liver health. Below, one of Healthline's registered dietitians, Kirsten Seele, explains how diet choices can affect the management of this disease.   • Food to enjoy: 20 healthy ingredients to add to a salad   • News to know: What happens to your body when you stop drinking for 30 days?   • Tips to live well: Can a vitamin D deficiency cause your depression? Hope this helps! Ginger Wojcik Newsletter Editor, Healthline P.S. Check out our Reddit AMA at 1 p.m. E.T. today! Lisa Valente, a registered dietitian at Healthline, will be answering questions about how to make your nutrition goals stick for the long term. Visit this Reddit forum and type "Lisa Valente" in the search bar to join the conversation!   Written by Ginger Wojcik January 14, 2025 • 3 min read     Advertisement Achieve Your Weight Goals with Noom Noom provides resources and coaching to support long-lasting change. Find out how it can help you. SHOP NOW       Let's Ask the Dietitian Q: What are the diet recommendations to manage fatty liver disease? A: When studying to become a dietitian, I could hardly believe how often the liver was discussed in my courses. I remember thinking, "How many functions can one organ possibly have?!" Then, in my mid-twenties, I found myself dealing with a few liver issues, including mild NAFLD. I, of course, began to research everything about the liver. I found out it has over 500 functions! So, I always want my patients, clients, and readers to take extra good care of their livers. Fatty liver disease is a progressive condition that starts as fat buildup in the liver, followed by inflammation, scarring, and function impairment. It can then lead to liver failure and the possible need for a liver transplant. There are two types of this disease: alcohol-related liver disease, which is caused by long-term alcohol use, and NAFLD, which can result from obesity, high triglyceride levels, type 2 diabetes, and genetics. Both are reversible if the proper steps are taken to address your situation. Whether your liver disease is related to alcohol intake or not, it's critical to eliminate alcohol consumption and maintain a healthy diet to prevent further damage. There's no silver bullet when it comes to diet recommendations; all the usual healthy eating guidelines apply. This means: focusing on nutrient-dense options (fruits and vegetables) and high fiber foods (whole grains and legumes) limiting foods that are high in saturated fat, refined carbohydrates, and added sugars There's also research that suggests that eating more of the following foods can help your body better manage liver disease: coffee beans and soy raw spinach fatty fish high fiber foods like oatmeal and whole grains nuts turmeric sunflower seeds garlic Excess weight is a risk factor for developing NAFLD and for its progression. So following a diet that helps you avoid excessive weight gain is often the first line of defense. To that end, it can be super beneficial to increase your physical activity. Aim for the recommended 150 to 300 minutes of moderate-pace aerobic activity per week. If you fall short, remember that any exercise you can manage can be beneficial to your health. Lastly, it's important to note that many types of over-the-counter and prescription drugs can be toxic to your liver. You can reduce your chance of developing liver injury by closely following your doctor's instructions and any instructions that come with your medication. Kirsten Seele, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)     Based on your interests Alternative Treatments for Anxiety READ ON     Sponsored by   Kitchen Kit You got this     Noom Noom uses science-based behavioral psychology methods, innovative technology, and human coaching to support you in accomplishing your weight goals. Share your goals and Noom will provide tools and resources to help you stay on track and build sustainable habits that can last a lifetime. SIGN UP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       Healthline Newsletter Sign up for our Eat Well newsletter   Get personalized recipes based on your unique dietary needs and interests — delivered to your inbox every month! SIGN UP NOW the takeout What we're digesting 🥑 Evidence-based health benefits of avocado oil. And they're all because of oleic acid. 🍉 Curious about the watermelon diet? Read this first. 🥗 Is there an ideal diet for managing Crohn's disease? The short answer is no. However, many people find relief by following these guidelines. 🫑 Diet and nutrition tips for managing bladder cancer. The overall goal is to eat a variety of nutritious foods to support your health. Thanks for reading, everyone! If you need me, I'll be writing my liver a thank-you note for all the work it puts in to keep me healthy. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by turmeric.

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