Ways That May Help Reverse The Damage of Fatty Liver

Fatty liver disease occurs when excess fat builds up in the liver, impairing its function. While often silent, it can lead to severe complications. The good news? Lifestyle changes can help reverse the damage.

1

Prioritize a Balanced Diet

A diet rich in whole foods, lean proteins, and healthy fats can support liver health. Reduce processed foods and refined sugars to prevent fat accumulation.

2

Exercise Regularly

Engage in 150–240 minutes of aerobic exercise per week. Activities like brisk walking, cycling, and swimming improve insulin sensitivity and reduce liver fat.

3

Cut Down on Packaged Fructose

Unlike glucose, fructose is metabolized directly by the liver, contributing to fat buildup. Avoid sugary drinks and processed snacks.

4

Try Intermittent Fasting

Time-restricted eating may improve insulin sensitivity and reduce liver fat. Consult a healthcare professional before making dietary changes.

5

Drink Black Coffee

Studies suggest that 1–2 cups of unsweetened coffee daily may lower liver enzyme levels and fibrosis risk. 

6

Include Omega-3 Sources

Plant-based omega-3s help lower liver fat and inflammation. Flaxseeds, walnuts, and chia seeds are great options.

7

Monitor Iron Intake

Excess iron can worsen liver damage. Get your ferritin levels checked before taking iron supplements.

8

Stay Hydrated & Sleep Well

Adequate hydration and quality sleep support liver detoxification and overall health. Aim for 7–9 hours of sleep per night.