How to reverse fatty liver disease quickly, safely and efficiently?

If this is question is top of mind, today’s post will help.

Step 1 – 150 Minutes Of Brisk Walking Per Week

A 2022 meta-analysis out of the American Journal Of Gastroenterology found that people with a fatty liver who do at least 150 minutes of aerobic activity per week (which includes brisk walking) have a 3.5x higher chance of reducing liver fat by 30% as compared to people who are not physically active.

Those are VERY good odds – you can think of it as 7x 21 minute walks per week.

Bonus points if you do other physical activity too, but walking is an easy entry point for busy people who aren’t super active.

Step 2 – Eat Polyphenol-Rich Foods Daily

Polyphenols are a family of compounds with a unique influence on our gut bacteria which has a carry over benefit to our liver health because after blood flows through our digestive system it goes to our liver next.

We have good evidence to demonstrate that people who eat a higher polyphenol diet are much more successful at reducing liver fat levels for this and other reasons.

Some very high polyphenol foods include ground flaxseed, artichoke, blueberries and other berries, broccoli, coffee, green tea, cocoa powder, onions, apples.. among others.

Ideally I’d like you to eat at least 2 fruits and 2 vegetables per day – if you can make one in each category a high polyphenol choice that would be amazing.

Step 3 – Eat More Fish Than Red Meat

If you are an omnivore that is.

The human liver responds much better to the omega-3 fatty acids found in fish (especially salmon, sardines, trout, mackerel) than it does to the saturated fat in red meat.

Statistically speaking you eat much more red meat then fish per week, and if you can flip the switch on that you’ll be more succesful at lowering your liver fat levels – just like this study demonstrated.

If you’re vegan – disregard all of the above but be sure you are getting enough protein and I’d also recommend algae-based EPA/DHA supplementation (2 grams per day)

Step 4 – Eat More Beans & Other Low GI Starches

Insulin resistance and gut microbiome imbalances caused by low fibre diets contribute greatly to the progression of fatty liver disease.

In North America many people consume a large amount of white rice, noodles, white bread and pasta.

Let’s say you theoretically eat 7 cups of rice per week, if you were able to swap that to 3.5 cups of rice and 3.5 cups of beans instead – you’d be in a much better position to reverse fatty liver.

Beans include lentils, chickpeas, kidney beans, black beans etc.

The next best thing, if you don’t like these foods, would be other low glycemic index starches like quinoa, whole grain bread, buckwheat, barley etc.

Step 5 –  Nuts And Olive Oil > Butter And Cheese

I’m not here to tell you not to use butter and cheese if you love those foods, but I am here to tell you that if you need all the help you can get to reverse fatty liver disease you’ll be much better off eating nuts [many of which are high polyphenol] and cooking/dressing your food with olive oil [which is also high polyphenol].

We’ve got good evidence that your liver responds much better to the monounsaturated fats in these foods than it does to the saturated fat in butter and cheese.

Bonus Step –  Work With Me

The criteria I’ve provided above is an oversimplified framework for how I help my clients reverse fatty liver disease, improve their bloodwork + liver scans and just generally improve all aspects of their metabolic health.

If you are looking for guidance, support and accountability to bring this guidance to life – let’s chat further about how I can help.

Until then,

Andy De Santis RD MPH