5 Ways To Deal With Fatty Liver | Dr Nivedita Pandey

If you’ve been told you have a fatty liver, or you’re asking yourself “how can I remove a fatty liver?”, you’re not alone.

Fatty liver disease now affects nearly 1 in 4 adults worldwide, and many don’t even realize they have it. If untreated, fatty liver can silently progress to liver inflammation (MASH/NASH), fibrosis, cirrhosis, and even liver cancer.

But here’s the good news: Fatty liver is reversible in most cases, especially when caught early.

In this blog, we will break down what fatty liver means, how it affects your body, and five proven ways to manage it effectively. Written by Dr. Nivedita Pandey, a U.S.-trained liver specialist, this blog simplifies medical advice so anyone can understand and act on it.

What Is Fatty Liver Disease?

Fatty liver disease means there’s too much fat stored inside your liver cells. It’s not caused by alcohol, this type is called Non-Alcoholic Fatty Liver Disease (NAFLD), now re-termed MASLD (Metabolic dysfunction-associated steatotic liver disease).

When your liver stores too much fat, it leads to a condition called fatty liver. Normally, your liver should have little to no fat. But when fat builds up, it can make the liver swollen and less efficient.

When fat enters your liver cells, it starts damaging them slowly. This may cause:

• Liver inflammation (called liver inflammation)
• Scarring or fibrosis over time
• Reduced ability to break down toxins and process food

Over time, this damage can lead to serious conditions like cirrhosis, liver cancer, or even liver failure.

Common Causes of Fatty Liver

Symptoms You Shouldn’t Ignore

Fatty liver is often called a “silent disease.” You may not feel anything—until it becomes severe.

Watch out for these symptoms:

• Constant fatigue
• Discomfort or dull pain in the right upper abdomen
• Unexplained weight gain or bloating
• Yellowing of eyes or skin (jaundice)
• Swelling in legs or belly

Five Ways To Deal With Fatty Liver

A fatty liver is a condition when there is a build-up of fat in the liver cells. In medical terminology, fatty liver disease is known as hepatic steatosis. It can prevent the liver from removing toxins from the body and producing bile for the digestive system, thereby causing harm.

If such a situation arises when the liver cannot effectively perform its tasks, it puts a person at risk of developing other problems. Fatty liver from alcohol is caused by excessive drinking and the consumption of excessive unhealthy greasy food regularly.

The best ways to deal with both conditions are through diet management and exercise. One should also seek professional medical advice or avail of teleconsultation services for fatty liver medicine and fatty liver treatment, enabling you to understand your situation in a better manner.

Below, I have listed a few ways to deal with the effects of fatty liver.

1. Lose weight:

One of the primary reasons for non-alcoholic fatty liver is obesity. Therefore, you must shake off some of your excess weight. You can choose anything from a range of activities like brisk walking, swimming, cross-training, cycling or yoga, and more to reach a healthy body weight level.

Even a 5–10% weight loss can reduce liver fat by up to 30%. Losing weight is the single most effective way to begin fatty liver treatment naturally.

Why it works:

• Less fat in the body = less fat stored in your liver.
• Reduces liver inflammation.
• Improves insulin sensitivity (important for non alcoholic fatty liver disease).

What to do:

• Set a goal to lose 0.5 to 1 kg per week.
• Skip crash diets. Focus on steady progress.
• Combine diet + exercise for faster results.

Example Weight Loss Goals:

Slow, consistent progress is key to fatty liver reversal.

2. Limit intake of salt and sugar

High salt and sugar intake worsen insulin resistance, blood pressure, and liver fat levels.

Why sugar is harmful:

• Sugar is stored as fat in the liver.
• Especially harmful: fructose in sugary drinks and packaged snacks.
• Limit your salt intake as it can lead to the risk of weight gain

Why salt matters:

• Too much salt raises blood pressure.
• High BP + fatty liver = faster progression to fibrosis.

Smart Swaps:

Reducing sugar and salt is an underrated but effective fatty liver treatment tool.

One should follow a proper fatty liver diet or consult a weight loss doctor for further guidance on healthy weight.

3. Cut off alcohol intake

Even small amounts of alcohol can stress the liver, especially if it’s already fatty.

Why alcohol is dangerous:

• Increases fat buildup (leads to alcoholic fatty liver).
• Inflammation gets worse.
• Slows down healing even if you follow a good diet.

What to do:

• Stop all forms of alcohol: beer, wine, whisky, etc.
• Read labels, many processed foods and cough syrups also contain alcohol.
• Replace the habit with liver detox naturally drinks like green tea or herbal infusions.

For those with fatty liver grade 1 or grade 2, quitting alcohol can reverse the damage quickly.

It is impossible to cure the fatty liver problem without cutting off your alcohol intake. You need to discontinue your drinking habits as this could work wonderfully and prevent further damage to the liver.

4. Eat wholesome foods:

Your liver thrives when you eat whole, clean foods. This helps reduce fat buildup and improves liver function.

Key Food Rules:

• High fiber, low sugar, low refined carbs.
• Include liver detox foods: leafy greens, beetroot, garlic.
• Follow the Mediterranean Diet for balance.

Best Foods for Liver Health:

A liver-friendly diet plan can turn around hepatic steatosis in just a few months.

5. Switch to herbal teas:

Most people don’t realize how beneficial herbal teas can be for fatty liver treatment.

Why herbal teas help:

• Rich in antioxidants and flavonoids.
• Help detox the liver and reduce inflammation.
• Improve digestion and reduce bloating.

Recommended Teas:

• Green tea (contains catechins that lower liver fat)
• Dandelion root tea (supports bile flow and liver cleansing)
• Licorice tea (anti-inflammatory for the liver)
• Chamomile tea (helps reduce cortisol/stress)

Best Times to Drink Herbal Teas:

Switching your chai or coffee with these can support liver detox naturally.

When Should You See a Liver Specialist for Fatty Liver Disease?

It’s important to know when self-care is not enough.

What are the warning signs that fatty liver is progressing?

• Constant fatigue
• Pain on the upper right side of your belly
• Swollen legs or belly
• Yellowing of skin or eyes (jaundice)

These are signs your fatty liver might be turning into cirrhosis.

What tests help assess liver damage severity?

• LFTs (Liver Function Tests)
• FibroScan (measures liver stiffness)
• Ultrasound (shows liver size and fat levels)
• MRI or liver biopsy in some cases

Why early consultation with a hepatologist is life-saving?

• Helps catch disease early
• Customized NAFLD management plan
• Prevents irreversible damage

How Can You Prevent Fatty Liver from Coming Back After Reversal?

Even if your liver becomes normal, the risk doesn’t go away.

What habits should become lifelong if you’ve reversed fatty liver?

• Continue healthy eating
• Stay physically active
• Avoid alcohol
• Manage diabetes, cholesterol, and weight

These help avoid liver damage returning.

How often should you screen your liver once it improves?

• Every 6-12 months
• Blood tests + Ultrasound or FibroScan
• Track weight, sugar, and cholesterol

Can fatty liver return even if you feel fine?

Yes. Even without symptoms, liver fat can return.

• Follow a fatty liver reversal diet forever
• Stay in touch with your liver doctor

Book Your Liver Health Consultation Today

Fatty liver doesn’t wait, and neither should you. It’s one of the few silent diseases that can go unnoticed for years but cause major damage silently.

Dr. Nivedita Pandey MBBS, Diplomate, American Board (Internal Medicine & Gastroenterology), is a US-trained, board-certified senior gastroenterologist and hepatologist. She treats all types of liver disorders, including fatty liver, hepatitis, cirrhosis, and liver transplant recovery. As one of the few female gastroenterologists in South Delhi, she offers a safe, expert space for women to speak openly about their digestive health.

You can also find her as the best liver specialist doctor in Patna Bihar or hepatologist in Patna or the best doctor for hepatitis B in Patna or at the gastro and liver clinic Patna Bihar, Gooddeed Clinic and also as a gastroenterologist in Faridabad, the best gastro doctor in Delhi, NCR, a gastroenterologist In Uttarakhand, a liver specialist in Jhansi or Best female Gynecologist in Jhansi, best physician in Jammu city, take advantage of the online gastroenterology consultation to gastroenterologist live chat and receive the best treatment that your body deserves!

Book your appointment today and start your journey to better liver health

Also Read

• What Is A Gastrologist?

• Ways To Relieve Acid Reflux

• Hepatologist Vs Gastroenterologist

FAQs

Can fatty liver be fully cured?

Yes, fatty liver can be fully reversed in its early stages through lifestyle changes such as diet and exercise. However, if it progresses to later stages like fibrosis or cirrhosis, complete cure becomes harder. It’s best to act early and follow medical guidance.

What is the fastest way to reduce liver fat?

Losing 5–10% of your body weight through diet and 30 minutes of daily walking can reduce liver fat significantly within 2–3 months. Adding liver-friendly foods and cutting sugar speeds up results.

Is fatty liver disease dangerous or fatal?

If left unmanaged, fatty liver can progress to liver failure, cirrhosis, or even liver cancer. But if caught early and treated properly, the damage can be reversed or slowed down significantly.

How long does it take to reverse fatty liver?

Most people see improvements within 3 to 6 months of proper diet, exercise, and healthy habits. However, the timeline can vary based on age, body weight, and other health conditions.

Does drinking lemon water or green tea help with fatty liver?

Green tea and lemon water may support liver health by reducing inflammation and aiding digestion. However, they are not standalone treatments. Real improvement comes from a full plan involving diet, activity, and sometimes medical care.

Is walking 30 minutes daily enough to heal the liver?

Yes, walking 30 minutes daily is effective in reducing fat in the liver, especially when combined with diet changes. It improves metabolism, insulin sensitivity, and overall liver function.

Can children or teenagers get fatty liver?

Yes, children and teens can develop fatty liver, especially those who are overweight or inactive. Junk food, screen time, and lack of exercise are major reasons. Early screening and intervention are important.