Understanding Fatty Liver
This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.
Fatty liver disease is a pretty common condition that I see affecting adults today. You may not feel sick. You might not even know you have it. But if it is left untreated, fatty liver can quietly progress into something much more serious. Thankfully, fatty liver is reversible.
What Is Fatty Liver?
Fatty liver, also called hepatic steatosis, happens when too much fat builds up inside your liver cells. Your liver naturally contains a small amount of fat—but when fat makes up more than 5–10% of your liver’s weight, it starts to interfere with how the liver functions.
There are two main types:
NAFLD – Non-Alcoholic Fatty Liver Disease (most common)
AFLD – Alcohol-Related Fatty Liver Disease
This post focuses mostly on NAFLD, which affects up to 1 in 3 adults and is linked to lifestyle factors like diet, weight, and metabolic health.
Why Does Fatty Liver Happen?
Fatty liver often develops silently over time. Common risk factors include:
Poor diet (high in sugar, processed foods, refined carbs, and saturated fats)
Overweight or obesity
Insulin resistance or type 2 diabetes
High cholesterol or triglycerides
Low physical activity
PCOS (polycystic ovary syndrome)
Rapid weight loss or malnutrition (less common)
Even people with a "normal" body weight can develop fatty liver, especially if they have visceral fat (fat around the organs) or high sugar intake.
Why Should You Want to Fix It?
At first, fatty liver may cause no symptoms. But over time, it can progress into more serious liver damage:
NASH (Non-Alcoholic Steatohepatitis) – inflammation and liver cell injury
Fibrosis – scarring of the liver
Cirrhosis – permanent liver damage, which may lead to liver failure or cancer
Fatty liver also increases your risk for heart disease, type 2 diabetes, chronic fatigue, abdominal bloating and discomfort.
How to Reverse Fatty Liver Naturally
Lose excess weight:
Sorry… I had to say it. Even a 5–10% weight loss can significantly reduce liver fat.
Improve your diet
Reduce sugar (especially fructose from soda, candy, baked goods)
Cut back on refined carbs (white bread, pasta, pastries)
Eat more fiber (vegetables, fruits, legumes, whole grains) [WE LOVE FIBER HERE]
Include healthy fats (avocados, olive oil, nuts, fatty fish)
Avoid alcohol or keep it minimal
Get moving
Aim for at least 30 minutes of moderate activity 5 days a week (walking, biking, swimming, etc.). Resistance training also helps improve insulin sensitivity.
Manage blood sugar and cholesterol
Controlling your A1c and cholesterol through diet, exercise, and (if needed) medications will protect your liver and heart.
Consider supplements
Some studies support:
Vitamin E (for non-diabetic patients with NASH)
Omega-3 fatty acids
Berberine
Milk thistle (silymarin)
Always talk to your own healthcare provider before starting any supplement.
Don’t Ignore It
Fatty liver is a great little wake-up call that you can act on.
By making changes now, you can heal your liver, prevent future complications, and improve your overall energy, digestion, metabolism, and longevity.
If you’ve been told you have a fatty liver, you can continue to run labs, order an ultrasound and make a plan to get on track.
Your liver works hard for you every day so you should definitely take care of it.
-Nina