The good news? Fatty liver is reversible—especially when caught early. Functional nutrition plays a central role in reducing liver fat and restoring liver function.
1. Prioritize Liver-Friendly Foods
- Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower support liver detox enzymes.
- Leafy Greens: Spinach, kale, and arugula are rich in antioxidants and fiber.
- Beets & Carrots: Contain compounds that help cleanse the liver and improve bile
- flow.
- Lemons & Limes: Their vitamin C and flavonoids assist with detoxification.
2. Balance Blood Sugar
- Replace refined carbs with whole foods like quinoa, sweet potatoes, and legumes.
- Focus on low-glycemic fruits like berries, apples, and citrus.
- Incorporate healthy fats (avocados, nuts, seeds, olive oil) to stabilize blood sugar.
3. Eat Clean Proteins
Choose organic, grass-fed meats, wild-caught fish, pasture-raised eggs, and plant proteins like lentils and tempeh. Protein helps rebuild liver tissue and supports detox enzymes.
4. Support Detox Pathways
- Choline (found in eggs, salmon, and legumes) is essential for fat transport out of the liver.
- Milk Thistle & Dandelion Root: Herbal supplements that support liver cell
- regeneration.
- Turmeric (Curcumin): Reduces inflammation and improves liver enzyme levels.
5. Avoid Liver Stressors
- Eliminate alcohol, fried foods, and excess sugar.
- Reduce exposure to artificial sweeteners, processed meats, and food additives.
- Hydrate well—aim for at least 8 glasses of filtered water daily.
