Having small amounts of fat in your liver is normal. Fat can build up in the liver, and too much of it can become a health problem. Here’s how to prevent fatty liver.

Your liver is the second largest organ in your body. It is crucial for critical bodily functions such as processing nutrients and filtering harmful substances from your blood.

What you need to know about fatty liver

  • Fatty liver happens when there’s a buildup of fats that can lead to scarring of the liver (fibrosis), inflammation or even more serious health complications such as liver failure.
  • There are several risk factors of fatty liver, including obesity, a high-fat diet, high alcohol intake, diabetes mellitus, and elevated triglyceride levels.
  • When you have a fatty liver, you may need to change your diet, do regular exercise, and lose weight.

Food to prevent fatty liver

The two major types of fatty liver disease are alcohol-induced and nonalcoholic fatty liver diseases. Fatty liver is one of the leading causes of liver failure, affecting one-third of American adults.

Diet is regarded as an effective way to treat fatty liver disease. In a healthy body, the liver helps to remove toxins and produces bile, the digestive protein. On the other hand, fatty liver disease prevents the liver from working properly, leading to more complications.

Since weight loss can reduce the risk of fatty liver, a low-fat, low-calorie diet will significantly help. If you are overweight, aim for 10% less of your body weight.


Coffee helps lower abnormal liver enzymes. Studies have shown that those with fatty liver who regularly drink their coffee have less liver damage compared to those who don’t. Caffeine appears to lower the amount of abnormal liver enzymes of people at risk for liver diseases.


In an animal study, broccoli is shown to help prevent fat buildup in the liver. Include more greens in your diet, such as spinach, Brussel sprouts, and kale, which can also help you lose weight.


Fatty fish such as salmon, sardines, tuna, and trout have high amounts of omega-3 fatty acids. Omega-3 helps improve liver functions.

Whole grains

Carbohydrates from whole grains like whole oats, whole grain and buckwheat can boost your energy. This fiber-rich diet also keeps you feeling full, helping you maintain a healthy weight.


Avocados contain high amounts of healthy fat and contain chemicals that can potentially slow down liver damage. They are also rich in fiber, which is good for losing weight. They taste delicious too!

Minimize effects of fatty liver

Although there’s still no approved medication for fatty liver disease, there are lifestyle changes you can do to reverse the condition.

Here’s what your doctor might advise you to do:

  • Limit or avoid alcohol
  • Lose weight
  • Change your diet

Home Remedies

Depending on your current condition and lifestyle, it might help to:

  • Lose weight
  • Reduce alcohol intake
  • Eat a nutrient-rich diet
  • Have at least 30 minutes of exercise daily

Some supplements may help improve your condition, but you must consult your doctor if you plan on taking one.

Natural Way to Detoxify

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  • Helps detoxify your liver and kidneys
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