How to reverse liver damage fast, experts say: Eat this, not that

Liver damage can be serious, but along with medical supervision, there are ways to help your liver heal. “Non-alcoholic fatty liver disease [NASH] It is the most common cause of liver disease in the United States and is estimated to affect up to a quarter of adults worldwide,” says Irun Bhan, MD. “It is defined by excess fat that accumulates in the liver and usually occurs in people with obesity, high blood sugar (diabetes), abnormal cholesterol or triglyceride levels, or high blood pressure. These disorders are often occur together and collectively are called the metabolic syndrome. Here’s how to reverse liver damage fast, according to experts. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.


Studies show that losing even a small amount of weight can significantly affect liver health. “For people who are overweight or obese, the best treatment for NASH is weight loss,” says Dr Bhan. “A landmark study showed that losing 10% of body weight can reduce liver fat, resolve inflammation and potentially improve healing.”

woman jogging on the bridge

Regular exercise is a great way to help improve liver health. “As a transplant hepatologist and exercise researcher, I am often asked by my patients with chronic liver disease whether or not they should exercise. My answer is always a resounding ‘YES!’ and sometimes accompanied by a little fist bump that you may or may not notice,” says Jonathan Stine, MD MSc, FACP. “Exercise or really any physical activity has many well-known benefits for the liver.”

eat fiber foods

“We recommend patients with nonalcoholic fatty liver disease drink three cups of coffee a day, eat four tablespoons of olive oil a day, and follow a Mediterranean diet, which emphasizes eating mostly plant-based foods and healthy fats.” says Annie Guinane, DR, LDN, CNSC. “Adapting to a Mediterranean diet is difficult for patients because we are surrounded by fast and junk food on a daily basis. This diet is focused. It is important that patients can sit down and learn about the benefits of the recommended diet and ask questions. Then they can establish realistic and achievable goals with a nutrition expert, rather than something that will set them up for failure.


Research shows that intermittent fasting may have a positive effect on liver health. “We know that fasting can be an effective intervention to treat disease and improve liver health. But we don’t know how fasting reprograms liver proteins, which perform a wide range of essential metabolic functions.” says Mark Larance, Ph.D., a member of the Cancer Institute of NSW Future Research Fellow at the Charles Perkins Center and School of Life and Environmental Sciences at the University of Sydney. “For the first time we show that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as reduced blood protein abundance in inflammation or bile synthesis. This helps explain some of the previously reported findings.” known about intermittent fasting. fasting.”

pour sugar in coffee

Reducing your sugar intake can make a difference in how quickly your liver heals. “Many people who eat a typical American diet are developing extensive liver fibrosis, or scarring of the liver, which can reduce its ability to function and sometimes lead to cancer.” says Donald Jump, a professor in the OSU College of Public Health and Human Sciences. “There is a lot of interest in finding ways to help the liver recover from this damage, but this research suggests that low-fat, low-cholesterol diets, even if they do help with weight loss, are not enough,” Jump said. “For more significant liver recovery, sugar intake should be reduced, probably in conjunction with other improvements in diet and exercise.”

Ferozan Mast

Ferozan Mast is a science, health, and wellness writer who is passionate about making information backed by science and research accessible to a general audience. Read more about Ferozán

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