Fatty Liver Disease: Foods That Support Liver Health

Fatty liver disease, commonly referred to as fat in the liver, develops when excessive fat builds up in the organ’s cells. It frequently causes no symptoms at first, yet may progress to inflammation, fibrosis and other complications if it is not properly monitored and treated. Recognising the condition and making lifestyle changes are therefore important measures.

According to Dr Mariana Wogel, a physician specialising in nutrition, the liver is directly affected by eating patterns. Diets high in sugar, ultra-processed foods, sweetened drinks and excessive fat encourage liver-fat accumulation and worsen insulin resistance, one of the mechanisms most closely linked with the condition.

The doctor says that diet plays a central role in this process and can be decisive in improving the condition. “Treatment begins with eating habits. There is no single formula capable of reversing fat in the liver if someone continues to eat in an unstructured way and maintains metabolic overload,” she states.

Diet as an ally in managing fatty liver disease

In the nutrition specialist’s view, the foundation of the diet should consist of fresh or minimally processed foods. Leafy vegetables, vegetables, fruit, beans and wholegrains help manage blood glucose, increase fullness and provide fibre, vitamins, minerals and antioxidants that support liver health.

Protein also has an important place in managing fatty liver disease. Eggs, fish, chicken and lean cuts of meat help maintain muscle mass during weight loss and supply nutrients involved in fat metabolism, including choline and methionine. In the doctor’s opinion, this balance is essential, as treating fat in the liver is not solely about losing weight, but also about improving body composition.

Fats that can be included in the diet

While excessive saturated fat should be avoided, this does not mean eliminating all fat from the diet. Extra-virgin olive oil, avocado, almonds, sardines and salmon can be included in suitable amounts, as they contain better-quality fats with a more favourable metabolic profile.

“When properly balanced, certain sources of fat help create a more balanced diet and may contribute as part of a structured eating plan. The issue is excess and the frequent choice of ultra-processed products,” explains Dr Mariana Wogel.

Foods to avoid

Items that should be reduced include fizzy drinks, commercially produced juices, sweets, filled biscuits, fried foods, processed meats, very fatty meats, hard cheeses and alcohol. These foods and drinks contribute to inflammation, blood-glucose spikes, insulin resistance and greater fat deposition in the liver.

The specialist stresses that alcoholic drinks require particular attention. For patients with fatty liver disease, intake is generally reduced as much as possible or stopped altogether, depending on the clinical assessment.

Physical activity is also important

Alongside diet, regular physical activity is an important part of the strategy to reverse fat in the liver. Aerobic exercise, such as walking, running and cycling, supports better metabolic health and may reduce the fat stored in the liver. Combined with strength training, it also helps preserve muscle and improve metabolism.

Gradual weight loss, when appropriate, is another factor that can produce significant improvement. Even moderate reductions can have a positive effect on the liver and other metabolic markers. “This is not about a one-off change, but a combination of adjustments that need to be sustainable. Liver improvement goes hand in hand with an overall improvement in lifestyle,” says Dr Mariana Wogel.

Medical follow-up is essential

Fatty liver disease is often identified during routine tests, with no symptoms in its early stages. According to the doctor, when the condition is associated with excess weight, diabetes, high cholesterol or raised triglycerides, a broader assessment is needed.

Dr Mariana Wogel emphasises that the key point is understanding that fat in the liver is usually a sign of metabolic imbalance. For this reason, treatment requires attention to diet, body composition, physical activity and individualised medical follow-up.

By Paulo Novais