The Fatty Liver Diet: What to Eat and Which Supplements to Take?
- Dott. Giulio Rossi
- Sep 18
- 6 min read
What foods should you avoid and how can you treat fatty liver disease?
Fatty liver disease , also known as MASLD (Metabolic Dysfunction-Associated Hepato-Steatotic Disease) , is an increasingly common condition affecting many adults and an increasing number of children.
MASLD exposes to multiple metabolic diseases : insulin resistance, T2DM, hypercholesterolemia, hyperuricemia, hypertriglyceridemia, PCOS, cardiovascular diseases ... reducing healthy life expectancy.
The culprit behind MASLD is undoubtedly poor nutrition .
But which one? Excess fat, sugar, or protein?
In this article, you'll discover the main cause of fatty liver disease and learn the correct habits to resolve the problem and prevent chronic degenerative diseases.
Only in this way will you be able to naturally abandon this problem and say goodbye to feelings such as tiredness, fatigue and hunger pangs.
What is MASLD and why is it so common?
MASLD is a condition characterized by fat accumulation in the liver without a direct association with alcohol consumption.
This new term replaces the previous definition of NAFLD (non-alcoholic fatty liver disease), placing greater emphasis on the link between this condition and metabolic disorders, including insulin resistance, obesity, type 2 diabetes, and dyslipidemia .
The change in terminology is not just semantic: it reflects a new scientific awareness of the multifactorial nature of the condition, in which fatty liver is seen as a direct consequence of a broader metabolic imbalance .
MASLD is on the rise worldwide, and the reasons lie largely in radical changes in modern lifestyle and dietary habits: a diet rich in simple sugars and pro-inflammatory vegetable oils.
It currently affects approximately 35% of the global population and could affect 50% by 2035.
To avoid falling into this metabolic problem, take care of your diet.
The number one enemy of fatty liver
Contrary to what you might think, the number one enemy of fatty liver is not
It's not fats, but carbohydrates. In particular, simple sugars, and more specifically, fructose .
Fructose, unlike glucose, which can be used as an energy source by all cells in our body, is metabolized exclusively by the liver.
When the liver receives excessive amounts of fructose, it cannot convert it into energy (ATP) and converts it into fat (triglycerides).
The accumulation of fat in liver cells contributes to the development of fatty liver.
The hidden dangers of fructose:
Fructose , unlike glucose, does not produce a satiety signal at the hypothalamic level as it does not stimulate the release of the hormone insulin or the hormone leptin (key hormones in inducing satiety).
This peculiarity makes fructose "invisible" to the brain, which does not receive satiety signals after its consumption. Consequently, the risk of consuming excessive amounts increases, leading to the accumulation of liver fat and worsening metabolic dysfunction.
These inflammatory processes increase the risk of insulin resistance, diabetes, hypertension, and even cancer.
Where is fructose found and which foods should you avoid?
Fructose is found naturally in fruit.
Fruit is a food rich in water, vitamins, antioxidants and fibre (substances that help mitigate the negative effects of fructose).
Unfortunately, today we also find fructose in many other foods, especially ultra-processed ones: sugary drinks, fruit juices (even without added sugar), snacks, energy bars, fruit yogurt, sweets, baby products...
Fresh fruit, although it has factors that mitigate the harmful effects of glucose, should be limited in cases of fatty liver. In particular, it is advisable to eliminate: dried fruit, bananas, grapes, figs, and persimmons.
While the intake of: berries, pomegranate, strawberries is recommended .
To effectively protect yourself from added fructose, adopt these healthy habits:
Always read labels: many foods contain hidden sugars under names like "corn syrup," "fruit juice concentrate," and "glucose-fructose corn syrup." Avoid all these foods.
Replace fruit juices with whole fruit: whole fruit, compared to juice, contains fiber that slows the absorption of sugars and reduces liver stress.
Limit the use of artificial sweeteners: although they don't provide calories or sugar, they alter the composition of the gut microbiota. An alteration in the gut microbiota promotes fatty liver problems.
Refined carbohydrates: White bread, pasta, and refined rice are carbohydrates that cause a rapid rise in blood sugar and can increase the metabolic load on the liver.
Secondary enemies of fatty liver
Although the liver's number one enemy is fructose, followed by glucose and in general excess refined carbohydrates… there are also some exceptions in the world of fats that can promote the development of MALD: omega-6 and trans-saturated fatty acids.
Excess omega-6 promotes chronic, silent inflammation in our body, increasing the production of pro-inflammatory cytokines and worsening the condition of fatty liver.
Omega-6 excess occurs when the ratio of omega-3s exceeds 4:1 (omega-6:omega-3). Consider that Western society even reaches values of 20-30:1.
Omega-6s are found mainly in sunflower, corn, soybean and canola oils .
Oils used by the food industry to create a wide variety of products: veggie burgers, sweets, canned fish, plant-based drinks, sandwich bread, crackers, breadsticks, chips, and more.
Trans-saturated fats also have a similar effect: they increase silent chronic inflammation.
In fact, these cannot be oxidized by our organism, so they accumulate in cells, damaging their integrity and functionality.
Trans-saturated fats are found mainly in industrial products such as margarine, packaged baked goods (cookies, cakes, crackers), and fast food.
Most of the trans fats in these foods come from hydrogenation processes, in which liquid oils are converted into solid fats to increase the shelf life of foods.
Avoiding trans fats, reducing omega-6 intake, and choosing healthy fats can help reduce inflammation and improve the management of MASLD.
What to eat to improve liver health?
To support liver function and reduce liver fat, it is useful to follow a low-carb diet, rich in nutrients and low in simple sugars:
Protein : Protein is the essential building block for life, and more specifically for liver detoxification. Therefore, consume at least three servings of protein per day (breakfast, lunch, and dinner), varying between: eggs, yogurt, kefir, fish, white meat, and red meat.
Fats : To maintain a good balance of fatty acids and reduce inflammation, it is advisable to opt for:
Extra virgin olive oil: rich in monounsaturated fatty acids and antioxidants, it supports liver function and reduces inflammation.
Coconut oil : Contains medium-chain fatty acids that are easily metabolized by the liver
Omega-3 rich oils: cod liver oil, flaxseed oil, chia, or daily consumption of fish, help restore the correct balance between omega-6 and omega-3.
Dried fruit, avocado, olives : they help reduce liver inflammation and support regeneration thanks to the vitamin E present in them.
Leafy vegetables, cruciferous vegetables and artichokes : Lettuce, broccoli, cauliflower and artichokes contain compounds that stimulate liver cleansing and improve detoxification functions.
Antioxidants : Blueberries, green tea, dark chocolate, and carrots are rich in antioxidants that help reduce oxidative stress, a key factor in the development of fatty liver disease.
Supplementation: Which supplements should you use?
To speed up the healing of fatty liver disease, it is useful to take some antioxidant and anti-inflammatory substances capable of supporting the detoxification process:
Omega-3s : Omega-3s have been extensively studied for their ability to reduce inflammation and improve insulin sensitivity. They also help balance the omega-6/omega-3 ratio, thereby reducing chronic inflammation associated with MASLD and improving blood triglyceride levels.
NAC : N-acetylcysteine is a precursor to glutathione, a powerful endogenous antioxidant that protects the liver from oxidative damage. NAC can improve the liver's ability to detoxify, reducing oxidative stress and supporting the liver's regeneration process.
Vitamin E : A powerful antioxidant that protects liver cells from oxidative stress. Some studies have shown that vitamin E supplementation can improve liver health markers and reduce liver fat accumulation in patients with fatty liver disease, especially those without diabetes.
Berberine : This plant extract has beneficial effects on regulating glucose and lipid metabolism. It has anti-inflammatory properties and can improve insulin sensitivity, two crucial aspects for the management of MASLD. Berberine is particularly useful for patients with insulin resistance and dyslipidemia.
Curcumin : The active ingredient in turmeric, it is known for its powerful anti-inflammatory and antioxidant effects. It can reduce liver inflammation and may also help improve liver markers in patients with fatty liver disease.
Choline : Choline is a molecule essential for the synthesis of phospholipids in cell membranes, helping prevent fat accumulation in the liver. Choline deficiency has been linked to an increased risk of developing fatty liver disease.
Probiotics and prebiotics : These help maintain a healthy gut microbiota, which can reduce inflammation and improve liver function, as healthy gut flora reduces intestinal permeability and prevents the accumulation of endotoxins in the liver. Prebiotics, which nourish the good bacteria in the gut, are also important for supporting liver health.
Conclusion
Fatty liver disease is an increasingly common condition, but with the right dietary choices, it is possible to treat and prevent MASLD.
Reducing your intake of free fructose, simple sugars, trans-saturated fats, and omega-6s, and favoring foods rich in fiber, antioxidants, and healthy fats, can make a difference in preventing and improving fatty liver disease.
Choose natural, label-free foods that respect your body.
By doing this, you will not only improve your liver health, but also your overall well-being.
🍏 If you want to solve MASLD with a scientific approach
🛒 Read the ebook " Enhanced Detox "
⬇️ Click here to learn more ⬇️
Comments