Fatty liver disease: Foods to eat and avoid, according to a Harvard doctor

Non-alcoholic fatty liver disease (now known as Metabolic Dysfunction-Associated Steatotic Liver Disease) affects an estimated 100 million Americans. Unfortunately, most people are unaware that they have it. This condition, in which excess fat accumulates in liver cells, can silently progress to inflammation, scarring, and even liver failure if left unaddressed. The good news: your fork may be your most powerful medicine. Dr Saurabh Sethi, a California-based, board-certified gastroenterologist trained at Stanford and Harvard, talks about what you should put on your plate and what you should push away.

Lifestyle habits play a crucial role in Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD). Diet plays a vital role in controlling and preventing the condition. In a post shared on Instagram, Dr Sethi outlined the key dietary culprits behind fatty liver and what to eat instead. Here is what he says to avoid:

Throw away sodas, energy drinks, and bottled juices, which you may think are ‘healthy’. Most of these drinks are loaded with fructose, a sugar the liver converts almost directly into fat.

You may want to keep white bread and pastries away. These foods spike blood sugar rapidly, triggering insulin surges that signal the liver to store fat. Swap refined grains for fibre-rich wholegrain alternatives wherever possible.

Deep-fried foods are your liver’s worst enemy. They can cause harm, and the excess calories can, in turn, lead to more fat deposition. Fast-food meals, often a combination of refined carbs, trans fats, and added sugars, are among the most damaging choices for liver health.

Chips, hot dogs, deli meats, and sausages may be inviting, but they are bad for your health, especially your liver. Ultra-processed foods contain preservatives, saturated fats, and high sodium levels, which worsen liver fat and systemic inflammation.

Added sugars in sweets feed the liver’s fat-production machinery. Margarine and products containing partially hydrogenated oils (trans fats), on the other hand, are particularly harmful. They raise inflammation and have no established safe level of consumption for liver health.

Here is a list of foods that you can consume to improve your liver health. Take a look.

Black coffee without sugar is best for your liver. It is one of the most studied liver-protective foods. Coffee has been linked to reduced liver enzyme levels, a lower risk of cirrhosis, and slower progression of liver disease. Two to three cups daily appear to offer meaningful benefits.

Swap your regular oil for olive oil. It is rich in anti-inflammatory oleocanthal and monounsaturated fats, which reduce liver fat accumulation. You can use it as a primary cooking oil as well as a dressing fat. Choose extra-virgin olive oil for greater benefits.

Include fatty fish such as salmon, sardines, and mackerel. These fish are full of omega-3 fatty acids, which help to reduce liver fat and inflammation. Try to eat them at least twice a week.

Walnuts are great for your brain and also for your liver. Both walnuts and avocado provide healthy fats and antioxidants that help repair liver cells. Walnuts are also high in omega-3s, and avocados are rich in glutathione, a compound the liver uses to neutralise toxins.

The anthocyanins in blueberries help reduce liver inflammation, while broccoli’s sulforaphane compounds help the liver detoxify more efficiently.

Green tea’s catechins have been shown to reduce liver fat. Turmeric’s active compound, curcumin, has also been shown to reduce liver inflammation and may help reverse early-stage fatty liver.