Fatty liver disease is common and often silent. This Heal Stories guide gathers what trusted health organizations say about everyday habits that support prevention and management of fatty liver disease, alongside the care plan you build with your healthcare provider.
What it is
Nonalcoholic fatty liver disease (NAFLD), also referred to as metabolic dysfunction-associated steatotic liver disease (MASLD), is a condition in which fat builds up in the liver. Experts estimate about 24% of U.S. adults have NAFLD. It is more common in people who have obesity and conditions that may be related to obesity, such as type 2 diabetes. (NIDDK) (NIDDK)
MASLD often causes no symptoms. When it does, they may include fatigue and pain or discomfort in the upper right belly. (Mayo Clinic)
Signs to discuss with a doctor
- Make an appointment with a healthcare professional if you notice signs of cirrhosis, such as yellowing of the skin and eyes (jaundice), fluid buildup in the belly, swelling in the legs, feet or ankles, easy bleeding or bruising, or confusion, drowsiness or slurred speech. (Mayo Clinic)
- If you have liver disease, your doctor may advise avoiding alcohol entirely; Mayo Clinic advises people with liver disease not to drink any kind of alcohol, even if alcohol was not the original cause. (Mayo Clinic)
- Talk with your doctor before using dietary supplements, vitamins, or complementary medicines. Some herbal remedies can actually damage your liver. (NIDDK)
Prevention
- Lose weight gradually if you have overweight. Losing at least 3% to 5% of your body weight can reduce fat in the liver, and you may need to lose up to 7% to 10% to reduce liver inflammation and fibrosis. Rapid weight loss and malnutrition can make liver disease worse. (NIDDK)
- Be physically active. Physical activity alone, even without weight loss, is also beneficial. (NIDDK)
- Eat a healthy diet, such as a Mediterranean diet, and avoid sugary drinks. (Mayo Clinic)
- Minimize alcohol, which can further damage your liver. (NIDDK)
A meta-analysis of 12 studies found a benefit of exercise on liver fat with minimal or no weight loss. (PubMed meta-analysis)
Food practices
NIDDK’s eating advice for NAFLD focuses on the types of fats and carbohydrates you choose, and on sugars and alcohol. (NIDDK)
Foods to favor
- Unsaturated fats, especially omega-3 fatty acids, in place of saturated and trans fats (NIDDK)
- Low-glycemic index foods, such as most fruits, vegetables, and whole grains (NIDDK)
- A Mediterranean-style diet (Mayo Clinic)
- Water instead of sugary drinks (Mayo Clinic)
Foods to limit
- Foods and drinks with large amounts of simple sugars, especially fructose: sweetened soft drinks, sports drinks, sweetened tea, and juices (NIDDK)
- High-glycemic index foods, such as white bread (NIDDK)
- Saturated fats and trans fats (NIDDK)
- Alcohol: minimize it (NIDDK)
A sample day of meals
An example day built from the foods above. Needs vary; ask your healthcare team or a dietitian for a plan that fits you. (NIDDK) (Mayo Clinic)
| Meal | Example |
|---|---|
| Breakfast | Oatmeal with berries and walnuts; water or unsweetened tea |
| Lunch | Salad of leafy greens, chickpeas, and vegetables with olive oil; whole-grain bread |
| Snack | A piece of whole fruit and a few nuts |
| Dinner | Baked salmon (omega-3s) with vegetables and brown rice |
| Drinks | Water; skip sweetened soft drinks, sports drinks, sweetened tea, and juices |
Exercise and lifestyle habits
Mayo Clinic advises exercising most days of the week, and getting an OK from your healthcare team first if you haven’t been exercising regularly. (Mayo Clinic)
| Habit | How often | How intense |
|---|---|---|
| Moderate aerobic activity, such as brisk walking | Most days; at least 150 minutes a week | Moderate intensity |
| Muscle strengthening | 2 or more days a week | All major muscle groups |
| Weight loss (if overweight) | Gradual, over time | At least 3% to 5% of body weight |
| Alcohol | Minimize | — |
Sources for the table: (CDC) (Mayo Clinic) (NIDDK) (NIDDK)
Infographic
Related on HealAtlas: Heal Stories: Prediabetes · Heal Stories: High Cholesterol · MASLD treatment and new fatty liver medications, including Rezdiffra
FAQ
How much weight loss helps fatty liver?
Losing at least 3% to 5% of your body weight can reduce fat in the liver, and up to 7% to 10% may be needed to reduce inflammation and fibrosis. Lose weight gradually, since rapid weight loss can make liver disease worse. (NIDDK)
Does exercise help even without weight loss?
Yes. NIDDK says physical activity alone, even without weight loss, is beneficial, and a meta-analysis found a benefit of exercise on liver fat with minimal or no weight loss. (NIDDK) (PubMed meta-analysis)
What drinks should I avoid?
Avoid drinks high in fructose, such as sweetened soft drinks, sports drinks, sweetened tea, and juices, and minimize alcohol, which can further damage your liver. (NIDDK)
What is MASLD?
MASLD, also called nonalcoholic fatty liver disease (NAFLD), is a condition in which fat builds up in the liver. Experts estimate about 24% of U.S. adults have NAFLD. (NIDDK) (NIDDK)
Are herbal supplements safe for my liver?
Talk with your doctor before using supplements or complementary medicines. Some herbal remedies can actually damage your liver. (NIDDK)
When is fatty liver serious?
Make an appointment with a healthcare professional if you notice signs of cirrhosis, such as jaundice, fluid buildup in the belly, swelling in the legs, easy bleeding or bruising, or confusion. (Mayo Clinic)
Sources
- CDC. Adult Activity: An Overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html (accessed Oct 25, 2026)
- NIDDK (NIH). Definition & Facts of NAFLD & NASH. https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/definition-facts (accessed Oct 25, 2026)
- NIDDK (NIH). Treatment of NAFLD & NASH. https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/treatment (accessed Oct 25, 2026)
- NIDDK (NIH). Eating, Diet, & Nutrition for NAFLD & NASH. https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/eating-diet-nutrition (accessed Oct 25, 2026)
- Mayo Clinic. Metabolic dysfunction-associated steatotic liver disease (MASLD) – Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/symptoms-causes/syc-20354567 (accessed Oct 25, 2026)
- Mayo Clinic. Cirrhosis – Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/cirrhosis/symptoms-causes/syc-20351487 (accessed Oct 25, 2026)
- Keating SE, et al. Exercise and non-alcoholic fatty liver disease: a systematic review and meta-analysis. J Hepatol. 2012. PMID 22414768. https://pubmed.ncbi.nlm.nih.gov/22414768/ (accessed Oct 25, 2026)