Reversing Fatty Liver: A Dietitian’s Top 5 Nutrition Tips

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Honestly? The string of words “you have fatty liver” is one of the most unsettling, distressing things to hear in your doctor’s consult room. It’s often followed by “there’s no medicine to treat or cure it”. Sounds, and feels, downright dire. But, here’s good news: nutrition plays a key role in helping to reverse fatty liver and reduce inflammation.

What is fatty liver disease?

Fatty liver disease, or hepatic steatosis, occurs when fat accumulates in the liver cells. Left unchecked, it can lead to inflammation, scarring, liver damage, and a higher risk of complications like cirrhosis. 

When it comes to managing fatty liver, many people are told they need to lose weight. But, getting on top of fatty liver is so much more than that. It’s equally, if not more, important to focus on reducing inflammation and adding in liver-supporting nutrients so that your liver functions at its optimum. 

If you’re feeling overwhelmed or stuck in a cycle of confusion about what to eat, we’re here to help with five research-backed nutrition tips. Spoiler alert: it’s not about extreme diets or restrictive eating! Instead, these tips focus on nourishing the body and creating sustainable, positive changes that last.


1. Focus on Healthy Fats

Many people mistakenly think all fats are harmful, but healthy fats are crucial to reducing inflammation in the liver. Think fats from extra virgin olive oil, avocado, nuts, seeds, and oily fish like salmon. These foods contain omega-3s, which are known for their anti-inflammatory properties that calm liver inflammation. Plus, healthy fats also help you feel satisfied after eating, providing long-lasting fullness that reduces cravings for less nutritious, processed foods that can worsen liver health. 


Get your dose of healthy fats with simple recipes like our Chimichurri Sauce, 10 Minute Tuna Avo Sushi Bowl, Chia Popsicle Bites and All In One: Fish with Tomato and Beans

2. Eat More FibrE

Fibre is your liver’s best friend. Adding in fibre-rich foods like whole grains, fruits, vegetables and legumes supports digestion and helps clear out excess fat tissue from the liver. Fibre also keeps you full for longer, which can help reduce overeating and support balanced blood sugar levels that are crucial for managing fatty liver.

Not sure where to start? Begin with small, manageable steps, like adding a side of vegetables to your meals or swapping to whole grains using our bread guide and breakfast cereal guide.

3. Ditch the Diet Mentality 

So, your doctor told you to “just lose weight”. What they really meant? Find the sweet spot with managing your portions because overeating beyond what your body needs can overwhelm the liver and cause further fat tissue build-up. But here’s the catch: diving into a restrictive diet will backfire and lead to overeating or even binging (read more about Binge Eating Disorder here). This is a normal and natural response to deprivation. Instead, ditch the restrictive “diet” mindset and aim for balance. Focus on mindful eating, tuning into hunger and fullness cues, and adding in liver-supporting nutrients, rather than obsessively counting calories or cutting out entire food groups.



4. Pull Back on Sugar

Sugary foods are a culprit in the progression of fatty liver. Consuming too much sugar, especially in the form of sweetened beverages and processed snacks, can lead to fat buildup in the liver. But, reducing sugar intake can be tricky - there’s a fine line between pulling back sugar for your liver health and slipping into a Food Police mindset or the Last Supper Effect. This is where we love to step in as your Dietitian. We help you consider how often you reach for sugary foods and why. Are you physically hungry because you’re skipping meals? Are you missing the mark with balancing fibre, protein, fats and carbs in meals and snacks? Or, are you experiencing emotional eating? Once you find the underlying reason and practice the right solutions to reduce sugar, you’ll notice more stable energy levels, fewer sugar cravings, and healthier liver function.


5. Plan Your Meals

Meal planning is one of the most effective ways to stay on track with your nutrition goals. By planning your meals in advance, you reduce decision fatigue and set yourself up for success. Start small by planning a couple of meals or snacks for the week. This gives you a framework for making healthier choices without feeling overwhelmed.

Meal planning doesn’t have to be complicated. It’s about simplifying your day-to-day decisions, which can help you maintain consistency and keep your liver health in check.

To help you get started, we have created a free meal planning tool.

Ready to Take Control of Your Health?

Reversing fatty liver is about more than just losing weight. It’s about making small, sustainable changes that transform your overall health. At The Lifestyle Dietitian, we are here to support you in making those changes by focusing on the psychology of behavior change. We understand that creating lasting habits takes more than just knowledge - it requires practical tools and emotional support. Book an appointment with one of our Accredited Practising Dietitians today and take the first step toward restoring your health and energy.

 

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Michelle Theodosinutrition, dieticians, fatty liver, anti-inflammatory diet