Excess fat accumulations in the liver, commonly referred to as fatty liver, can contribute to significant health problems such as insulin resistance, high blood pressure, and heart disease.
Reducing liver fat naturally is crucial for maintaining healthy liver cell function and reducing the risk of more serious issues such as liver inflammation or chronic liver disease.
Explore common causes of fatty liver and discover three natural strategies that help restore healthy liver function and promote metabolic health.
What is a fatty liver?
A fatty liver develops when fat makes up more than 5 to 10 percent of the liver’s weight, impairing its ability to filter toxins, produce bile, balance blood sugar levels, maintain hormone balance, and metabolize fatty acids.
One major form is alcoholic fatty liver disease (AFLD), which results from excessive alcohol consumption. The other is non-alcoholic fatty liver disease (NAFLD), usually associated with poor diet and lifestyle factors.
Globally, fatty liver disease affects over 1.6 billion adults, as highlighted in research published in Hepatology. Alarmingly, 5 to 10 percent of U.S. children aged 2 to 19 are also estimated to have this condition.1
If left untreated, NAFLD can cause significant liver damage and advance to non-alcoholic steatohepatitis (NASH), now referred to as metabolic dysfunction-associated steatohepatitis (MASH), which involves inflammation and cellular damage.
Over time, this can lead to significant scarring known as fibrosis or cirrhosis, which can increase the risk of developing metabolic issues, heart or kidney diseases, and even liver cancer.
This underscores the importance of having fatty liver disease diagnosed early. Routine blood tests and imaging can help detect liver fat buildup, which may help prevent more severe complications such as liver failure or the need for a liver transplant.
Watch the video below to discover how to remove fat from your liver naturally.
Symptoms of a fatty liver
Fatty liver is a silent disease because symptoms are rare until the condition worsens. Many people only discover it after abnormal liver enzyme results, imaging tests, or a liver biopsy.
When symptoms do appear, they are typically vague and resemble those of other common conditions.
Common fatty liver symptoms include:
- Fatigue
- General discomfort
- Upper right abdominal pain
- Poor appetite
- Bloating, indigestion, or nausea
- Abdominal weight gain or protrusion
- Floating stools
- Skin discoloration
In advanced cases, fatty liver typically progresses to MASH or cirrhosis, leading to more severe and noticeable symptoms.
Seek prompt care if you experience signs of severe liver dysfunction, such as itchy skin, easy bruising, abdominal or leg swelling, shortness of breath, reddened palms, an enlarged spleen, yellowing skin or eyes, or mental confusion.
Causes of a fatty liver
Fatty liver disease often stems from a combination of metabolic imbalances and lifestyle habits that trigger the accumulation of lipids in liver cells.
Diets high in refined carbohydrates and sugars, especially fructose from sweetened beverages, processed foods, and high-fructose corn syrup, are strongly linked to NAFLD development.
Because fructose is primarily processed in the liver, excessive intake causes the rapid conversion into fatty acids that are stored in liver cells and puts significant strain on the liver.
High-carb diets also drive insulin resistance, which forces the liver to convert excess glucose into fat, contributing to overall fat buildup.
Constant snacking worsens the problem by causing continuous glucose and insulin spikes that inhibit the liver from switching to fat-burning mode.
Another major contributor is the consumption of seed oils, which contain excessive omega-6 fatty acids and other inflammatory compounds that disrupt normal fat metabolism and contribute to obesity.
Being overweight significantly increases the likelihood of a fatty liver. A report published by the American Liver Foundation (ALF) suggests, “Research estimates that NAFLD is present in up to 75 percent of overweight people and in more than 90 percent of people with severe obesity.”2
Alcohol further amplifies fat storage and inflammation, which contribute to alcohol-related liver disease and fatty liver development.
Evidence published in the Journal of Hepatology indicates that no level of alcohol consumption is safe in patients with unhealthy metabolic status, as even low to moderate drinking can contribute to liver fat and inflammation.3
Natural remedies to remove liver fat
Addressing the root causes of fatty liver accumulation with targeted nutrition and lifestyle changes can help reduce fat accumulation and keep the liver healthy.
Here are three natural remedies to help reverse fatty liver disease.
1. Practice intermittent fasting
Intermittent fasting helps reduce liver fat by improving insulin sensitivity, which lowers the amount of fat the liver stores.
“During fasting periods, the body uses stored fat for energy, including fat accumulated in the liver,” explains Dr. Berg. “Fasting also supports metabolic repair processes that reduce inflammation and improve liver function over time.”
2. Follow Healthy Keto®
A low-carb, high-quality fat diet centered on nutrient-rich foods, such as Healthy Keto®, helps stabilize insulin levels, reduces sugar and processed food intake, and provides key liver-supportive nutrients such as choline and antioxidants.
This dietary pattern also helps shift your metabolism into a fat-burning state called nutritional ketosis. This allows the liver to burn stored fat, which helps to reduce lipids stored in liver cells.
Research published in JHEP Reports found that following a 12-week low-carb, high-fat diet was associated with significantly improved liver fat levels in NAFLD patients.4
3. Prioritize liver-supportive foods
Certain foods significantly support liver function and bile flow, which play a vital role in reducing excess fats in liver cells.
Cruciferous vegetables such as kale, broccoli, and Brussels sprouts, as well as leafy greens, such as arugula and mustard greens, provide fiber and phytonutrients that help support detoxification.
Healthy fats and choline-rich foods, such as eggs, grass-fed beef, wild-caught fish, avocados, and olive oil, offer anti-inflammatory properties and can help mobilize fat from the liver.
Glutathione, found in many of these foods, is also a critical antioxidant for repairing damaged liver cells and protecting mitochondria from oxidative stress, which are critical factors for promoting optimal liver function.
Foods rich in vitamin E, such as almonds and sunflower seeds, as well as drinking green tea and regular coffee consumption, have been shown to provide liver-supportive antioxidant support.
Research published in the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) shows that natural, food-based vitamin E may help improve liver health markers in children with advanced fatty liver disease.
Additionally, beneficial gut microbes play a vital role in liver health. Eating more fermented foods such as sauerkraut, kimchi, and plain kefir can help support microbial diversity, which is linked to improved bile recycling, fat metabolism, and detoxification.
Healthy lifestyle tips
Beyond diet and weight loss, a healthy lifestyle is essential for restoring and maintaining liver function.
Regular exercise improves insulin sensitivity, stimulates detoxification, and helps people lose weight, all of which support the reduction of excess liver fat.
Adequate sleep is equally essential for a healthy liver. Research published in Complementary Therapies in Medicine suggests that melatonin, the hormone that regulates your sleep-wake cycle, functions as an antioxidant and mitochondrial regulator that supports healthy liver function.5
Another key factor is managing stress. Chronic stress elevates cortisol, which promotes fat storage, insulin resistance, and interferes with bile flow, further burdening the liver.
Incorporating deep breathing practices or stretching exercises may help lower cortisol and improve sleep quality, creating a more supportive environment for liver repair.
Lastly, minimizing exposure to toxins is critical, and it’s not advised to drink alcohol, even in small amounts, as it stresses an already strained liver in those with fatty liver disease.
When to talk to your doctor
While diet and lifestyle changes are powerful tools for supporting liver health, they shouldn’t replace medical care.
People with advanced liver disease or those taking medications that affect liver function should always consult a physician before making significant dietary or lifestyle changes.
If you experience persistent fatigue, discomfort under the right rib cage, or have a history of metabolic conditions such as insulin resistance or elevated triglycerides, it’s recommended to speak with a doctor to determine the best medical treatments for your individual needs.
A doctor will likely perform liver function tests to monitor liver enzyme levels and guide the best approach to treat fatty liver disease based on individual factors.
Key takeaways
Fatty liver disease is becoming more common due to diets high in sugar and refined carbs, excessive alcohol intake, and poor lifestyle habits.
Supportive lifestyle choices such as practicing intermittent fasting, following a low-carb, nutrient-dense diet, and consuming liver-supportive foods may help your body naturally remove liver fat and reduce the risk of further complications.
Regular exercise, quality sleep, stress management, and minimizing exposure to toxins are also essential for promoting liver health and supporting metabolic function.
FAQ
How do you remove liver fat?
Practicing intermittent fasting, maintaining a healthy weight, following a low-carb, nutrient-rich diet, and eating foods that promote optimal liver cell function can support metabolic health and help the liver burn stored fat.
Can fat on the liver go away on its own?
In many cases, it can, especially when the underlying causes are addressed through targeted dietary and lifestyle changes.
Adopting a healthy diet rich in nutrients and low in carbs, such as Healthy Keto®, practicing intermittent fasting, increasing physical activity, and avoiding alcohol can help the liver naturally restore its balance.
How do I know if I have a fatty liver?
Fatty liver is often discovered through blood tests measuring liver enzymes or imaging methods such as ultrasound or magnetic resonance imaging (MRI). While common symptoms are challenging to recognize and are often overlooked, those who are overweight or obese are significantly more likely to have a fatty liver.
Does apple cider vinegar help with a fatty liver?
Apple cider vinegar may support healthy digestion, bile flow, and blood sugar balance, which can help promote efficient fat digestion and overall metabolic function.
Who is at risk of fatty liver?
Key risk factors for developing a fatty liver include excess body weight, poor dietary habits, alcohol consumption, insulin resistance, and lack of exercise. Other risk factors include anorexia nervosa, long-term parenteral nutrition, antibiotics, corticosteroids, high blood pressure medications, and gastric bypass surgery.
Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10026948/ ?
- https://liverfoundation.org/about-your-liver/facts-about-liver-disease/fatty-liver-disease/ ?
- https://www.sciencedirect.com/science/article/abs/pii/S0168827824023420 ?
- https://pubmed.ncbi.nlm.nih.gov/33898960/ ?
- https://www.sciencedirect.com/science/article/abs/pii/S0965229920304258 ?
