Inflammation, Interrupted

The Rising Prevalence of Fatty Liver Disease

If you’re an ambitious, high-performing individual, chances are you’re juggling long hours, stress, and social commitments and your liver is working just as hard as you are!

Conditions like Non-alcoholic Fatty Liver Disease (NAFLD) and Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD) are becoming more common, estimated to affect 25% of the global population, and over the past 3 decades becoming the most prominent cause of chronic liver disease globally. 

The good news? What you eat can help improve your liver health.

Fight Liver Inflammation with Food

Emerging research highlights the role of chronic low-grade inflammation in the development and progression of non-alcoholic fatty liver disease (NAFLD), and MASLD.

While inflammation is a natural immune response, prolonged inflammation fuels liver dysfunction and increases the risk of metabolic disease.

The anti-inflammatory diet helps combat this by reducing oxidative stress, stabilising blood sugar, and improving gut health, all of which contribute to lowering liver fat accumulation, weight reduction and enhancing metabolic function.

Foods rich in omega-3 fatty acids help reduce inflammation and support liver cell repair.

Polyphenols act as powerful antioxidants, protecting liver cells from oxidative stress.

Fibre-rich foods improve digestion, gut health, and toxin elimination.

Prioritise whole, nutrient-dense foods and limit processed, high-sugar, and trans-fat-laden foods, you can protect your liver and prevent long-term metabolic dysfunction.

High Priority Foods

For optimal liver function, focus on nourishing, anti-inflammatory foods

Fresh fruits and vegetables.

Especially brightly coloured and leafy greens like kale, spinach, and berries.

Raw nuts and seeds.

Almonds, walnuts, chia, and flaxseeds for healthy fats and fibre.

Seafood (especially oily fish).

Salmon, sardines, and mackerel 3–4 times per week for omega-3s.

Legumes and pulses.

Lentils, chickpeas, and beans to support gut health and blood sugar balance.

Gluten-free whole grains.

Brown rice, quinoa, amaranth, and buckwheat for steady energy.

Cold-pressed oils (especially olive oil).

Rich in anti-inflammatory polyphenols

Free-range eggs.

A great source of choline, which supports fat metabolism in the liver.

Fermented foods.

Kefir, sauerkraut, and kimchi to support gut health and detoxification.

Herbs and spices.

‍Turmeric, garlic, and ginger help combat inflammation.

Filtered water, herbal tea, and vegetable juices.

Essential for hydration and detoxification  support.

Low Priority Foods

To minimise liver stress and inflammation, reduce these foods

Red meat, chicken, and pork.

If included, limit to 1–2 times per week.

Gluten-containing grains .

Wheat, rye, oats, and barley can contribute to gut inflammation.

Refined sugar.

‍Avoid soft drinks, lollies,  chocolate, and processed sweets.

Highly processed and refined foods.

Minimise fast food, packaged snacks, and artificial additives.

Dairy, may be inflammatory for some individuals.

Alcohol , Puts excess strain on the liver and slows detoxification.

Artificial additives.

Avoid preservatives, colours, flavours, and sweeteners.

Food for Thought

Reduce gradually, cutting out sugar, caffeine, or alcohol too quickly may lead to withdrawal symptoms. Ease off over time.

Optimise protein intake by ensuring you’re getting enough protein for your age, weight, and activity level.

Track your progress. Keep a food and symptom journal to identify patterns, improvements, or reactions.

‍

Looking Ahead

If you have a fatty liver or have been informed that your inflammatory markers or liver enzymes are elevated, consider these dietary guidelines to improve your long-term liver and metabolic health.

By fueling your body with anti-inflammatory foods and minimising foods that may potentially exacerbate inflammation, you will be playing a huge role in optimising your liver and gut health, thereby promoting long-term health benefits.

‍

For more information or to book a consultation - Book here

‍

‍

References

1. Abdallah, J., Assaf, S., Das, A., & Hirani, V. (2023). Effects of anti-inflammatory dietary patterns on non-alcoholic fatty liver disease: a systematic literature review. European Journal of Nutrition, 62(4),1563-1578.

https://link.springer.com/article/10.1007/s00394-023-03085-0

2. Minihane, A. M., Vinoy, S., Russell, W. R., Baka, A., Roche, H. M., Tuohy, K. M., ... & Calder, P. C. (2015). Low-grade inflammation, diet composition and health: current research evidence and its translation. British Journal of Nutrition, 114(7), 999-1012.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4579563/

3. Portius, D. (2022). Anti-Inflammatory Dietary Approach to Prevent the Development and Progression of Non-Alcoholic Fatty Liver Diseases. Livers, 2(1), 78-84.

https://www.mdpi.com/2673-4389/2/1/5

4. Younossi, Z., Tacke, F., Arrese, M., Chander Sharma, B., Mostafa, I., Bugianesi, E., ... & Vos, M. B. (2019). Global perspectives on nonalcoholic fatty liver disease and nonalcoholic steatohepatitis. Hepatology, 69(6), 2672-2682.

https://aasldpubs.onlinelibrary.wiley.com/doi/pdf/10.1002/hep.30251

5. Zhao, Q., Deng, Y., Gong, R., Chen, T., & Yang, L. (2024). Association between dietary inflammatory index and risk of fatty liver disease: A systematic review and meta-analysis. Digestive and liver disease : official journal of the Italian Society of Gastroenterology and the Italian Association for the Study of the Liver, 56(4), 541–550.

https://doi.org/10.1016/j.dld.2023.09.024 

‍