If afternoon fatigue, bloating, sluggish digestion, and difficulty losing weight sound familiar, it may be time to take a closer look at your liver. Nonalcoholic fatty liver disease (NAFLD), now more commonly referred to as metabolic dysfunction-associated steatotic liver disease (MASLD), is estimated to affect 25% to 40% of adults in the United States. Often called a "silent" condition, fatty liver may develop for years without noticeable symptoms while excess fat gradually accumulates in the liver.

The good news is that healthy lifestyle habits, including a balanced diet, regular physical activity, maintaining a healthy weight, and targeted nutritional support, can play an important role in supporting normal liver function. In this article, we'll explore what fatty liver is, common risk factors and warning signs, foods and supplements that support liver health, and simple daily habits that can help keep your liver functioning at its best.

What is Nonalcoholic Fatty Liver Disease?

NAFLD is a condition where there is an excess of fat accumulated in the liver that is not related to alcohol use. A small amount of fat in the liver is normal. However, when fat accounts for more than about 5% of the liver's weight, it is considered fatty liver (hepatic steatosis). Over time, excess fat can interfere with normal liver function and, in some people, may lead to inflammation and liver damage.

What Causes Fatty Liver?

Fatty liver typically develops over time and seems to be linked to lifestyle and metabolic factors. Common risk factors include:

• Excess body weight, especially around the abdomen
• Prediabetes and type 2 diabetes
• High cholesterol
• Insulin resistance
• A diet high in refined carbohydrates and added sugars
• Physical inactivity
• Metabolic syndrome
• Polycystic ovary syndrome
• Certain medications

Common Signs and Symptoms

Many people with fatty liver have no symptoms. When symptoms do occur, they may include:

• Persistent fatigue
• Lack of energy
• Dull, aching pain
• Difficulty losing weight
• Bloating and discomfort after meals
• Discomfort or fullness in the upper right abdomen
• Brain fog
• Elevated liver enzymes found during routine blood work

Because these symptoms can have several causes, it is always best to discuss health concerns with a healthcare practitioner to obtain a diagnosis.

Foods That Support a Healthy Liver

One of the best ways to support your liver is through your diet.

Eat More of This

• Leafy greens
• Berries
• Broccoli, cauliflower, cabbage, and Brussels sprouts
• Beans and lentils
• Whole grains
• Fatty fish rich in omega-3s such as salmon
• Nuts and seeds
• Avocados
• Green tea

Limit These Foods

• Candy and desserts
• Sugary beverages
• White bread and refined grains
• Fried foods
• Processed meats
• Processed and packaged snack foods
• Excess alcohol
• Foods high in trans fat

Consistent dietary changes can have a big impact on liver health.

Lifestyle Habits That Support Liver Health

Lifestyle habits are just as important as diet.

Maintain a healthy weight – modest weight loss can help reduce fat stored in the liver in people who are overweight

Stay physically active – aim for at least 20 minutes of exercise every day

Get enough sleep – poor sleep is linked to metabolic imbalances. Aim for 7-9 hours of sleep

Manage blood sugar – healthy blood sugar levels help reduce stress on the liver

Avoid smoking – smoking increases oxidative damage and can affect liver health

Supplements That Support Liver Function

Hepa Cleanser™ - combines choline, inositol, taurine, and a blend of 9 botanicals traditionally used to support natural detoxification and overall liver wellness. Choline is an essential nutrient that helps transport fat out of the liver and supports normal fat metabolism.

Milk Thistle - contains silymarin, a plant compound with antioxidant properties that has been widely studied for liver support.

Artichoke Extract - artichoke leaf extract is rich in antioxidants like cynarin and chlorogenic acid, which help stimulate bile production and support liver blood flow.

L-Glutathione - Glutathione is a powerful antioxidant, highly concentrated in the liver to neutralize cellular waste and environmental toxins.

Support Your Liver Every Day

Nonalcoholic fatty liver disease (NAFLD), now called metabolic dysfunction-associated steatotic liver disease (MASLD), is common, but healthy lifestyle changes can go a long way. Eating a balanced diet, staying active, and getting the right nutrients can help support normal liver function. Taking care of your liver today is one of the best ways to support your overall health for the future.

Frequently Asked Questions

Can fatty liver be reversed?

In many cases, early fatty liver can improve through healthy lifestyle changes, including weight management, regular physical activity, and improved nutrition.

Is fatty liver serious?

Fatty liver often causes no symptoms in its early stages. However, if left unaddressed, it may progress in some individuals to conditions such as MASH (chronic liver inflammation), fibrosis, cirrhosis, liver failure, and liver cancer.

What is the best diet for fatty liver?

A diet rich in vegetables, fruits, lean proteins, healthy fats, whole grains, and fiber, while limiting processed foods and sugars, is recommended for liver and overall wellness.