The liver is the second largest organ in your body and is responsible for processing nutrients from food and drink as well as filtering harmful substances from your blood. A small amount of fat stored in the liver is normal and healthy.

Unfortunately, up to 30% of adults in the U.S. and Europe have excess fat in their livers, known as fatty liver disease. This excess fat in the liver causes inflammation which scars and damages the liver in some cases leading to liver failure. Fatty liver is exceptionally common, especially in people with obesity and diabetes.

When fatty liver develops in someone who consumes too much alcohol it is called alcoholic fatty liver disease (AFLD). When fatty liver develops in someone who doesn’t drink much alcohol it is called non alcoholic fatty liver disease (NAFLD).

There are four stages to fatty liver disease, each stage increasing in severity and difficulty to cure at home. The first stage is an accumulation of fat in the liver known as simple fatty liver. When progression of the disease is stopped here it can be relatively harmless. However, if left unaddressed simple fatty liver can progress to steatohepatitis which means excess fat is causing the liver to become inflamed and is starting to cause damage. Persistent inflammation in the liver will eventually lead to the third stage, fibrosis, meaning the liver now has signs of scarring.

Even at this advanced stage of fatty liver disease the liver can function normally most of the time and can still benefit from lifestyle changes and at home treatments. The fourth and final stage of fatty liver disease is called cirrhosis. This is when widespread scarring of the liver impairs its ability to function. This kind of damage is often irreversible, so if you know fatty liver may be a health issue you struggle with, address it early! Continue reading to find out how.

The first way to address fatty liver disease before it can cause permanent damage is through changing your lifestyle and habits. These kind of recommendations include:

• Balance your diet: Eat mostly vegetables, some fruit and lean meats. Try to eat low or only complex carbohydrates rather than highly processed carbs. Include healthy fats from sources like olive oil, salmon, sardines, nuts and seeds. Also avoid highly processed foods like fast food and sweets. This is often referred to as the Mediterranean diet which is highly recommended by the American College of Gastroenterology.
• Drink water & avoid alcohol: Abstain completely from alcohol (especially if you have AFLD, but this is even a good idea for those with NAFLD). Be sure to drink lots of water, try for at least 10 8oz glasses of water per day to keep you hydrated and improve the health of your liver. In addition to these recommendations, replace drinks like soda with water or herbal tea to reduce calories and sugar consumption.
• Intermittent Fasting: Alcohol used to be the main cause of fatty liver disease but not anymore. Now as many as ⅓ of Americans have NAFLD caused by diets packed with sugar and refined carbs (which quickly turns into sugar in our bodies). A study in 2021 suggests that a low-carb high-fat diet, similar to the Mediterranean diet discussed above, as well as the 5:2 diet showed promising results for treating NAFLD. The 5:2 diet suggests fasting for two non-consecutive days each week by reducing your caloric intake to 500-600 calories on fasting days. Intermittent fasting as suggested by the 5:2 diet had better results than the current standard of care for non-alcoholic fatty liver disease.
• Regular Exercise: While you cannot work-out your way out of an unhealthy diet regular exercise is highly recommended in the treatment of fatty liver. Strive for 30 minutes of exercise 5 days per week that gets your blood pumping. For people who find exercise difficult try starting with something like water aerobics which reduces pressure on the joints and as an added bonus is also a fun activity!

In addition to lifestyle changes there are also some useful herbs for preventing and treating fatty liver disease.

• Milk Thistle: Milk thistle is one of the best herbs for fatty liver. It contains silymarin, one of the best alternative medicines for NAFLD. You can use milk thistle powder to make a tea or smoothie, you can also take it as a supplement. Milk thistle does have the ability to lower blood sugar so use with caution if you have diabetes.

• Dandelion Root: Dandelion leaf or root is often used as a detoxifying herb and to promote healthy liver function. Dandelion extract can help prevent and treat obesity related NAFLD by metabolizing fat accumulated in the liver. Add a teaspoon of dried dandelion root to a cup of boiling water and allow to steep for 10 minutes. Drink daily.

• Artichoke Leaf: Artichokes belong to the thistle species and have long been cultivated in the mediterranean. Artichokes are able to augment your liver’s ability to detoxify your body. Artichoke demonstrates the ability to protect the liver by  stimulating the growth of new cells in the liver – in other words liver regeneration. A 2018 study showed ‘beneficial effects of artichoke leaf extract supplementation on both ultrasound liver parameters and liver serum parameters (ALT, AST, APRI ratio, and total bilirubin) in patients with NAFLD’.

• Garlic: Garlic is a common culinary and medicinal plant. It contains selenium which detoxifies the liver. Garlic also activates enzymes in your liver that flush out toxins from your body. A 2012 study suggests garlic could be ‘considered as a potent food supplement in the prevention of fatty liver disease’. You can easily consume garlic daily by adding fresh garlic to your meals. Roasted garlic is a delish side dish that can be mashed and added to anything you wish.

• Turmeric: Turmeric is a popular spice known for its bright yellow color. It is also a powerful anti-inflammatory and antioxidative. Turmeric contains curcumin which protects the liver from cell damage. A systematic review from 2018 found curcumin ‘exhibits its preventive and curative effect against oxidative associated liver diseases by altering various cellular pathways.’ One or two teaspoons of turmeric per day contains more than enough curcumin to be of benefit. Turmeric is a common ingredient in curries but if you don’t like curry, try making golden milk. Golden milk is a delicious drink made from warming milk, turmeric, cinnamon and honey.
• Green Tea: Green tea contains up to 300mg of antioxidants. It is very effective in reducing fat. A 2016 study found green tea benefits liver enzymes, weight loss, and reduces oxidative stress. Use green tea as a healthy replacement for drinks like soda. You can also make yourself green tea lattes. Macha is a powdered form of green tea that is delicious and can be mixed right into hot water, no need to wait for it to steep!

Your liver is an amazing organ that is able to regenerate damage caused by excess fat and toxins. But only up to a certain point. So take your health into your own hands and try these suggestions today!