5 Things in Your Kitchen Right Now That Help Reverse Fatty Liver Disease Naturally

You wouldn’t be alone if nonalcoholic fatty liver disease (NAFLD) snuck up on you. Per the American Association of Clinical Endocrinology, less than five percent of people even know they have it. And whether you’re recently diagnosed or have had the condition for years, odds are you’re wondering how to reverse fatty liver disease. What if we told you a few spices, teas and veggies sitting in your pantry could help? We have doctor recommendations on the best ones to add to your diet to help curb the build up of fat and ward off liver damage. 

What is fatty liver disease?

“Fatty liver disease, now often called metabolic dysfunction-associated steatotic liver disease (MASLD), happens when too much fat builds up inside liver cells,” explains Steven Goldberg, MD, MBA, clinician and chief medical officer of HealthTrackRx. “The main cause is a mismatch between the energy we take in and the energy the body uses, especially when the diet is high in refined carbohydrates, sugar/fructose and saturated fat. Insulin resistance also plays a major role. Over time, the liver starts to make and store extra fat. For some people, this stays as simple fat buildup. For others, it can lead to liver inflammation and scarring, called steatohepatitis, formerly known as NASH.”

Dr. Goldberg says fatty liver disease impacts about one in four adults throughout the world, but is most common in those who:

• Have prediabetes or type 2 diabetes
• Have high cholesterol or triglycerides
• Have high blood pressure
• Are overweight or obese
• Are between the ages of 40 and 60

“It is somewhat more common in men and in some ethnic groups, including Hispanic/Mexican-American populations, partly because of genetic factors,” he adds. 

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5 things you have at a home to help reverse fatty liver disease

A fatty liver disease diagnosis is not a life sentence. Cuilan Li, MD, PhD, a women’s health specialist for JustAnswer, says reversing fatty liver disease, especially in early stages, is possible. “Reducing excess body weight when appropriate, exercising regularly, improving blood sugar and triglycerides and following a healthy diet can substantially reduce liver fat,” adds Dr. Li. 

There are also helpful options that could already be sitting in your pantry or are one quick grocery store trip away. We’re talking about herbs, teas and even veggies that could help reverse fatty liver disease, according to doctors and encouraging new research. Some of the top picks:

Saffron

In a new animal study published in Targetome, mice with fatty liver disease who ate a high-fat diet and were given daily doses of a compound found in saffron called Crocin II for 10 weeks had up to 48 percent lower liver triglycerides, 52 percent lower liver total cholesterol and 19 percent lower body weight. Researchers say Crocin II breaks down a protein called ANGPTL8, which plays a role in lipid metabolism and inflammation and can contribute to fatty liver disease.

“These results suggest that Crocin II may help the liver store less fat and clear it more efficiently,” explains Dr. Goldberg. “That could lower blood and liver fat and reduce weight gain. This matters because fatty liver disease begins when triglycerides and cholesterol build up inside liver cells. Reducing that fat burden targets a root cause of the disease, not just a symptom.”

Tip: Pick up culinary saffron from a reputable source to use in stews, rice, soups and even tea, says Dr. Goldberg. “Avoid high-dose supplements unless discussed with a clinician. Doses above about 1.5 grams per day can be harmful, and saffron may interact with blood pressure or blood sugar medicines,” he adds.

About 0.1 to 0.2 grams, roughly 20 to 40 saffron threads for four to six servings, should be enough saffron per day, says Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic.

Turmeric 

Small human studies show curcumin may help lower liver fat and improve cholesterol and liver enzyme levels, says Dr. Goldberg.

Tip: “Pair turmeric with black pepper and a small amount of fat to improve absorption; add it to soups, curries or warm milk,” adds Dr. Goldberg. Using one to 1 to 3 grams of turmeric powder per day in food is a good amount, for most adults, says Dr. Tobb. 

Ginger 

Animal research shows ginger may help regulate how much fat is stored in the liver, says Dr. Goldberg.

Tip: “Use fresh grated ginger in tea, stir-fries or dressings,” he adds. Up to 2 to 4 grams of fresh ginger a day is a reasonable amount, while higher amounts may result in heartburn or stomach upset, says Dr. Tobb. People taking blood thinner medications should also be cognizant of how much ginger they are taking, as the combination can increase the risk of bleeding and bruising, adds Dr. Tobb. 

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Green tea

Green tea contains antioxidants called catechins that may help reduce fat buildup and inflammation in the liver, says Dr. Goldberg.

Tip: “Drink two to three cups of unsweetened green tea daily instead of sugary drinks,” recommends Dr. Goldberg. “Avoid high-dose green tea extract supplements, which have [on rare occasions] been linked to liver injury.”

Garlic and onions 

Lab and animal studies show garlic and onions may help the body process fat more effectively and lower inflammation in the liver, explains Dr. Goldberg.

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Tip: “Use fresh garlic [instead of a supplement]; chop it and let it sit for about 10 minutes before cooking, then use it as a flavor base often,” he adds. Aiming for one to two cloves of garlic a day, included in a balanced diet, is a reasonable amount, says Dr. Tobb

The bottom line on how to reverse fatty liver disease 

Beyond weight loss, regular exercise and avoiding processed foods, there are plenty of tools already in your pantry to help you reduce liver fat naturally. Give one (or more!) of these remedies a try and your liver will thank you!

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