Reversing Fatty Liver: Effective Steps, Foods to Eat, and Supplements

If you’ve been told you have fatty liver or non-alcoholic fatty liver disease, the good news is that it’s fully reversible. In this article, we will provide you with the exact steps you need to take to not only reverse fatty liver but also do it quickly. You’ll start seeing changes in weeks by following our actionable advice on the foods you need to eat and the foods you need to avoid to fix your liver. Additionally, we will discuss other steps you can take to improve your liver health and explore the best supplements that can help your liver recover.

Understanding the Causes of Fatty Liver

To effectively reverse fatty liver, it’s important to understand its causes. Fatty liver is primarily caused by overconsumption of sugars, especially fructose and sucrose. These sugars trigger a cascade of changes in our bodies, leading not only to fatty liver but also to conditions like diabetes, heart disease, dementia, and even certain cancers. Unlike glucose, fructose doesn’t stimulate the release of leptin, the hormone responsible for signaling satiety to our brains. This makes it easy to overeat and develop leptin resistance, resulting in persistent hunger and impaired satiety.

Avoiding Sugary Drinks and Juices

One of the key food groups to avoid when reversing fatty liver is sugary drinks. While sodas and soft drinks are commonly known to be detrimental, juices are often perceived as healthy alternatives. However, many juices contain high amounts of sugars and lack the fiber present in whole fruits. This makes it easier to overconsume sugars in liquid form, leading to adverse effects on the liver. It is essential to check the ingredient labels of juices and be aware of their sugar content. Sports drinks and energy drinks should also be avoided due to their high sugar content.

Increasing Protein Intake

Eating more protein, especially during breakfast or the first meal of the day, can have a profound impact on fatty liver reversal. A recent study found that individuals who consumed adequate protein for breakfast consumed fewer energy-dense processed foods and foods high in sugars throughout the day. Aim to include 25 to 35 grams of protein per meal to help reduce cravings for sugary and processed foods, leading to weight loss. Even a modest weight loss of 5% of total body weight has been shown to significantly improve fatty liver, while a 7% weight loss can lead to complete resolution.

Choosing the Right Fats

While protein is essential, it’s equally important to be mindful of the types of fats you consume when reversing fatty liver. Saturated fats, found in red meat, processed meats, butter, and fried foods, can contribute to liver fat accumulation. Studies have shown that overeating saturated fats increases liver fat to a greater extent than overfeeding with fructose. It’s recommended to moderate the intake of saturated fats and opt for healthier fats such as polyunsaturated and monounsaturated fats found in fish, nuts, and avocados. Olive oil is a preferred choice over saturated fats like coconut or palm oil.

The Role of Carbohydrates

While cutting out carbs entirely is not necessary for fatty liver reversal, choosing the right carbohydrates is crucial. Opt for low glycemic index carbohydrates that do not cause rapid blood sugar spikes. Legumes, dairy, vegetables, and fruits are generally better choices than high glycemic index carbohydrates like white bread, white rice, and sugary snacks. Including fiber-rich foods can also slow down digestion and help control blood sugar levels.

Supplements to Aid Fatty Liver Reversal

In addition to dietary changes, certain supplements may support fatty liver reversal. Milk thistle, a herb with antioxidant and anti-inflammatory properties, has shown promise in improving liver function. Another supplement worth considering is omega-3 fatty acids, commonly found in fish oil or algae-based supplements. Omega-3s have been shown to reduce liver fat and inflammation. However, it’s important to consult with your healthcare provider before starting any new supplements to ensure they are appropriate for your specific situation.


Reversing fatty liver is within your reach with the right steps and dietary choices. By avoiding sugary drinks, increasing protein intake, choosing healthy fats, and selecting the right carbohydrates, you can start the journey towards a healthier liver. Remember to consult with your healthcare provider for personalized advice, and consider incorporating liver-supporting supplements like milk thistle and omega-3 fatty acids. Commit to these changes, and soon you’ll experience the positive effects of a reversed fatty liver and improved overall health.