Understanding Fatty Liver Disease: Causes, Risks & How to Take Control with Nutrition
Fatty liver disease is more common than many people realize, and it’s often linked to our modern lifestyle. Once thought to be a mild condition, it’s now understood to be a serious health concern that can lead to complications like liver fibrosis, cirrhosis, and even liver cancer—even in people who don’t consume alcohol. The scientific term now used is Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD), which highlights its close ties to metabolic health issues like obesity, type 2 diabetes, and insulin resistance.
What Causes MASLD?
MASLD is caused by a mix of genetic and environmental factors, but lifestyle plays a major role. Key contributors include:
- Diets high in refined sugars, especially fructose found in sugary drinks and processed foods
- Excessive intake of saturated fats and trans fats
- Physical inactivity
- Obesity and abdominal fat accumulation (visceral fat)
- Type 2 diabetes and metabolic syndrome
Even lean individuals can develop MASLD if they have poor dietary habits or certain gut microbiota imbalances.
Why is it Dangerous?
While fatty liver might start silently, it can escalate over time. Left untreated, it can progress to:
- Metabolic steatohepatitis (MASH) – inflammation and damage in the liver
- Fibrosis – scarring of the liver
- Cirrhosis – advanced scarring that impairs liver function
- Hepatocellular carcinoma (HCC) – a form of liver cancer
Additionally, MAFLD increases the risk of cardiovascular disease, which is the leading cause of death in these patients.
Nutrition and Lifestyle: The Cornerstones of Management
There’s currently no medication that cures MASLD, but diet and lifestyle changes are proven to reverse or greatly improve it. Here’s what the evidence supports:
- Caloric Restriction
Reducing daily calorie intake helps decrease liver fat. A weight loss of 5–10% of body weight can significantly reduce liver inflammation and damage.
- Low-Fructose and Low-Sugar Diet
Minimize soft drinks and foods with added sugars. Whole fruits, in moderation, are still encouraged due to their fibre and antioxidants.
- Balanced Macronutrient Intake
Low to moderate carbohydrates (≤45% of daily calories), especially from whole grains
Healthy fats like olive oil, nuts, and fatty fish (rich in omega-3s)
Adequate protein, especially from lean sources and plant-based sources
- Mediterranean Diet
This anti-inflammatory dietary pattern is the most recommended for MASLD. It includes:
High intake of vegetables, fruits, whole grains, legumes, olive oil, and fish
Low intake of red meat, processed foods, and sugary items
- Regular Physical Activity
Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking or cycling) per week. Resistance training is also effective and recommended.
- Gut Health
Emerging research highlights the role of the gut microbiome in MASLD. A fibre-rich diet, fermented foods, and potentially probiotics can support gut health and liver function.
Take the First Step Toward a Healthier Liver
If you’ve been diagnosed with fatty liver or suspect you may be at risk, now is the time to act. Nutrition and lifestyle changes can dramatically improve your liver health and overall wellbeing.
Book a consultation today to receive expert, personalized guidance rooted in science and compassion. Let’s work together toward better health—starting right here at Colab Health.