10 Effective Natural Remedies for Fatty Liver

10 Effective Natural Remedies for Fatty Liver

What is Fatty Liver Disease?

Fatty liver disease, also known as hepatic steatosis, is characterized by a buildup of excess fat in liver cells. This can be caused by a variety of causes such as poor diet, sedentary lifestyle, obesity, and metabolic diseases.

Fatty liver can proceed to more severe forms, such as non-alcoholic fatty liver disease (NAFLD) or non-alcoholic steatohepatitis (NASH) if left untreated.

Fatty Liver Causes

  • Unhealthy Diet: A diet heavy in processed foods, sweets, and saturated fats.
  • Obesity: Excess body weight, particularly around the belly, is a substantial risk factor.
  • Insulin Resistance: Insulin resistance is a disorder in which the body’s cells do not respond adequately to insulin, resulting in high blood sugar levels.
  • Type 2 Diabetes: Diabetics are more likely to develop fatty liver.
  • High Cholesterol: Elevated cholesterol levels contribute to hepatic fat buildup.

Fatty Liver Symptoms

Individuals with fatty liver disease may have the following symptoms:

  • Fatigue. Consistent tiredness or a lack of energy.
  • Discomfort or pain in the upper right side of the abdomen is referred to as abdominal discomfort.
  • Unexplained Weight Loss
  • Weakness
  • Impaired cognitive function and mental fogginess confuse.
  • In severe instances, jaundice causes yellowing of the skin and eyes.

It’s worth noting that fatty liver disease might be asymptomatic in its early stages, highlighting the importance of frequent health screenings and monitoring.

Natural Remedies to Reverse Fatty Liver

1. Eat Healthy

  • Embrace entire foods: Eat more fruits and vegetables, whole grains, and lean protein. These nutrient-dense meals include necessary vitamins, minerals, and fiber to help maintain liver function.
  • Limit saturated and harmful fats: Eat healthy fats in moderation, such as avocados, almonds, and olive oil. Avoid processed and fried meals high in harmful fats.
  • Reduce your sugar intake: Added sugars found in sugary drinks, sweets, and processed meals overburden the liver and lead to fat accumulation. In moderation, choose natural sweeteners such as fruits and honey.

2. Exercise

Physical activity is beneficial to your liver! Aim for at least 150 minutes per week of moderate-intensity activity, such as brisk walking, swimming, or cycling. Exercise burns fat, increases insulin sensitivity, and improves general health, all of which help the liver.

3. Consume Coffee

According to research, moderate coffee drinking (2-3 cups per day) can help with NAFLD by enhancing insulin sensitivity and hepatic fat metabolism. Consult your doctor if you have any underlying issues or are caffeine-sensitive

4. Avoid Added Sugar

As previously stated, high sugar consumption promotes the production of liver fat. Read food labels carefully and restrict your intake of sugary drinks, sweets, and processed meals. In moderation, choose natural sweeteners such as fruits and honey.

5. Get Rid of Excess Weight:

Being overweight or obese raises the risk of NAFLD considerably. Even a little weight loss of 5-10% can have a significant influence on liver function.

6. Lower Cholesterol:

High cholesterol levels contribute to the advancement of NAFLD. To properly regulate cholesterol levels, incorporate healthy fats, increase fiber consumption, and exercise regularly

7. Avoid Consuming Alcohol

While alcohol is not the major cause of NAFLD, it can exacerbate the condition. It is important to avoid or restrict alcohol use to promote liver health.

8. Consider the Mediterranean Diet:

Mediterranean diet, which is high in fruits, vegetables, whole grains, seafood, and healthy fats, has been demonstrated to help in NAFLD control. Consider implementing its tenets into your diet.

Fruits and vegetables

  • carrots
  • squash
  • cucumbers
  • eggplant
  • tomatoes
  • berries
  • apples
  • oranges
  • bananas
  • dates

Healthy fats

  • avocados
  • olives
  • Seeds
  • Nuts

Whole grains

  • whole-wheat bread
  • brown rice
  • whole oats
  • whole-wheat pasta
  • quinoa

Fish and lean meats

  • Eggs
  • Lean poultry
  • Chicken
  • Turkey

9. Omega 3 Supplements

Anti-inflammatory effects of omega-3 fatty acids found in fatty fish and supplements may treat NAFLD. Consult your doctor to see whether supplements are appropriate for you.

10. Supplements and Herbs

In limited trials, several herbs and supplements such as milk thistle, curcumin, and vitamin E have shown potential advantages for NAFLD. However, research is continuing, and you should always see your doctor before taking any supplements to avoid any conflicts with drugs or underlying diseases.

Is It Possible To Reverse Fatty Liver?

Yes, fatty liver may be reversed, especially if caught early. Lifestyle changes such as a nutritious diet, frequent exercise, and weight control are critical in slowing and even reversing the course of fatty liver disease.


Fatty liver disease may appear frightening, but remember that you are not alone. You can change the tide by embracing a natural approach.

You can nourish your liver, reverse fatty accumulation, and restore your inner powerhouse by emphasizing a nutritious diet, frequent exercise, and mindful practices. 

Consult your doctor for specialized advice, track your progress regularly, and celebrate each step toward a better and happier self.

If you enjoyed this article, you may also want to read this article on 24-Hour Liver Detox: Flush Toxins and Recharge Your Liver in a Day.

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being