Fatty liver disease occurs when excess fat accumulates in liver cells. This condition can stem from unhealthy eating habits, obesity, type 2 diabetes, high cholesterol, chronic stress, and alcohol consumption.
"Excessive fat in the liver can impair its function, potentially leading to inflammation, fibrosis, cirrhosis, liver failure, and even an increased risk of liver cancer if left untreated," stated Doctor Shankar Zanwar, Senior Consultant and Gastroenterology Specialist at Gleneagles Hospital in Singapore, in an interview with Health Shots.
Therefore, timely lifestyle adjustments, particularly adopting a healthy diet, can halt this progression and even reverse early stages of fatty liver.
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Ginger improves digestion and helps reduce fat accumulation in the liver. Photo: Bui Thuy. |
Ginger improves digestion and helps reduce fat accumulation in the liver. Photo: Bui Thuy.
Here are 7 foods that help reduce inflammation and support natural liver recovery.
Green leafy vegetables
Green leafy vegetables like spinach, kale, tamarind leaves, and lettuce are beneficial for reducing liver fat and aiding detoxification. Their high fiber content enhances digestion, while potent antioxidants safeguard the liver from harmful compounds. Incorporating a daily serving of these greens can yield significant health improvements.
Fresh fruits
Apples, berries, papaya, and oranges are all excellent for liver health. Grapefruit, specifically, contains antioxidants such as naringenin and naringin, which have demonstrated the ability to mitigate the development of liver fibrosis.
A study published in the Journal of Clinical and Translational Hepatology indicated that these compounds protect liver cells by reducing inflammation and preventing tissue accumulation.
Whole grains
Brown rice, oats, quinoa, and millet provide consistent energy, help prevent fat buildup, and support overall metabolic health. Doctor Zanwar noted, "These fiber-rich grains not only help reduce liver fat over time but also assist in blood sugar management."
Healthy fats
Nuts, avocados, and olive oil deliver anti-inflammatory omega-3 fatty acids, crucial for the liver's recovery. Swapping fried snacks for a handful of nuts can substantially decrease hidden fat intake and contribute to liver cleansing.
Garlic and ginger
Both ginger and garlic enhance digestion and help minimize fat accumulation in the liver. Incorporate them into soups, stir-fries, or your warm morning water to maximize their benefits.
Green tea
Rich in catechins, green tea is effective in reducing liver fat and inflammation. A 2020 review of 15 studies, featured in Phytotherapy Research, revealed that green tea lowered liver enzyme levels in individuals with non-alcoholic fatty liver disease (NAFLD). Doctor Zanwar advises drinking one to two cups daily for optimal results.
Adequate hydration
Consuming 12-15 glasses of water daily is vital for flushing out toxins and supporting liver function. Coconut water offers another excellent option for rehydration and maintaining electrolyte balance.
Through informed food choices and consistent healthy lifestyle habits, fatty liver disease can be effectively managed and even improved. Doctor Zanwar emphasized the importance of avoiding extreme or fad diets. Instead, the focus should be on a balanced, nutrient-dense diet and maintaining an optimal body weight.
My Y (According to Hindustan Times)
