Supporting Fatty Liver Disease Naturally

WITH LIBBY GRAHAM

Fatty liver disease, often called non-alcoholic fatty liver disease (NAFLD), is now one of the most common liver conditions worldwide. It happens when excess fat builds up in the liver, often alongside weight gain, insulin resistance, high cholesterol, or type 2 diabetes. The good news? NAFLD can be improved, and sometimes reversed, with the right holistic support. With no widely approved pharmacological therapies, lifestyle and naturopathic interventions are essential in supporting liver health.

The foundation of support: Food and movement matter most

Lifestyle modification remains the cornerstone of NAFLD management. Research consistently shows that gradual weight loss is the most effective way to reduce fat in the liver. Losing just 5–10% of body weight can significantly improve liver health. One eating pattern stands out: the Mediterranean-style diet. This way of eating focuses on vegetables, fruits, legumes, whole grains, olive oil, nuts, seeds and fish. It’s been shown to reduce liver fat and improve blood sugar control, even without strict calorie counting.

Practical Tips

• Fill half your plate with vegetables at most meals

• Include legumes several times a week

• Eat sustainably sourced seafood weekly

• Swap out refined carbohydrates for whole grains

• Use olive oil

• Aim for 1.5g of protein per kg of body weight every day

• Daily fibre goal of 30g

• Limit alcohol or avoid it altogether

Physical activity also plays a key role. Regular movement is associated with reduced liver fat and improved liver enzymes.

Aim for:

• 30 minutes of movement most days

• Two sessions of strength or resistance exercise a week.

• Consistency over intensity

Supportive Supplements

Some herbal and nutritional supplements may provide supportive benefits, but they work best alongside lifestyle changes, not instead of them.

• Omega-3 fatty acids may help lower liver fat, enzymes and triglycerides

• St Marys Thistle (silymarin) may support liver enzymes due to its antioxidant effects whilst stimulating liver regeneration

• Curcumin (from turmeric) may help to reduce liver fat, reduce liver enzymes and inflammation

• Vitamin D studies have reported an association between vitamin D deficiency and a diagnosis of NAFLD

• CoQ10 recent studies have found that taking 100mg per day of CoQ10, for as little as three weeks, resulted in reduced liver enzymes, inflammation and degree of NAFLD

• Probiotics may improve liver markers by supporting gut health

Always speak with one of our instore practitioners before starting anything new, especially if you take medications or have other health conditions. The strongest evidence supports a whole person approach: nourishing food, regular movement, good sleep, stress management and targeted natural support when appropriate.

Mindset Reminder

• Focus on small, sustainable changes

• Progress matters more than perfection