Fatty Liver and How to Fix It Naturally
Fatty Liver
According to the Cleveland Clinic, “fatty liver disease, also known as hepatic steatosis, occurs when excess fat builds up in the liver, which can lead to inflammation and liver damage. It can be caused by factors such as obesity, diabetes, and high alcohol consumption, and may be reversible with lifestyle changes like diet and exercise.”
Healing a fatty liver naturally and as quickly as possible is absolutely possible, especially if you commit to consistent daily habits that reduce liver fat, inflammation, and insulin resistance. Let’s take a look at a complete approach that works holistically and safely.
1. Cut Out the Root Causes
The fastest path to healing is to remove the sources of stress on the liver. We get to the root cause.
Eliminate sugar and refined carbs: These are the main drivers of fatty liver. Cut out soda, sweets, white bread, pastries, pasta, and processed foods.
Avoid seed oils: Replace soybean, corn, canola, and sunflower oils (even if they say “organic”) with healthy fats like olive oil, avocado oil, and coconut oil.
Limit alcohol completely: Even small amounts can slow liver repair. Alcohol is a toxin. They lie to us about this.
Avoid high-fructose foods: Fructose (especially from sodas and sweets) converts directly to fat in the liver. This may also be from fruits. Eating fruits on occasion might be okay to do. Fruits contain high amounts of fructose.
2. Eat a Liver-Healing Diet
A low-carb or ketogenic diet tends to work best, since it lowers insulin and encourages fat burning.
Focus on:
· High-fiber veggies: Broccoli, cauliflower, Brussels sprouts, kale, spinach, cabbage.
· Healthy fats: Avocados, olive oil, coconut oil, nuts, seeds, wild-caught salmon.
· Clean protein: Eggs, grass-fed beef, pasture-raised poultry, wild fish.
· Fermented foods: Sauerkraut, kimchi, kombucha, or kefir to improve gut health and reduce inflammation.
· Hydration: Filtered water with lemon or salt supports detox pathways.
3. Support the Liver’s Natural Detox
You can enhance the liver’s ability to flush out fat and toxins:
Milk thistle (silymarin): Helps regenerate liver cells.
NAC (N-acetyl cysteine): Increases glutathione, your body’s top antioxidant.
Turmeric or curcumin: Powerful anti-inflammatory for liver tissue.
Dandelion root or artichoke extract: Improve bile flow and fat metabolism.
Magnesium (all different types) and B-complex vitamins (especially methylated B12 and folate if MTHFR mutation present): Support detoxification.
4. Increase Movement Daily
Even without intense workouts, consistent physical activity rapidly reverses fatty liver.
Walk 20 to 30 minutes after meals to blunt blood sugar spikes. If all you can do is 10 minutes, then do that.
Add strength training two to three times a week to boost metabolism and insulin sensitivity.
Stay active throughout the day. Small movements that add up. This is called NEAT (Non-Exercise Activity Thermogenesis). These are calories that are burned up through daily movement and activities that are not considered to be exercise.
5. Support Sleep & Stress Balance
Liver repair happens most during deep sleep. Here is what to aim for.
7–9 hours of restorative sleep.
Calming bedtime rituals (magnesium oil spray, herbal teas, low lights, omit blue light, or meditation).
Managing cortisol levels with daily relaxation, sunlight, and grounding.
Expected Timeline
Within 2 to 4 weeks: You’ll notice improved energy, less bloating, and better digestion.
Within 3 to 6 months: Lab values (ALT, AST, GGT) and imaging can show significant reversal of fatty liver if consistency is maintained.
Bonus: Morning Liver Flush Drink
A simple daily drink can boost liver flow and fat-burning:
8 oz warm water
Juice of ½ lemon
1 Tbsp apple cider vinegar
Pinch of cayenne (optional)
Dash of cinnamon or turmeric
Drink it on an empty stomach preferably before breakfast.
Signs and symptoms you may be feeling
Many people have fatty liver and don’t realize it, because it can develop silently for years. However, your body often gives subtle warning signs before labs or imaging confirm it.
Common Signs and Symptoms of Fatty Liver
(Nonalcoholic Fatty Liver Disease — NAFLD or metabolic-associated steatitis liver disease)
Digestive & Abdominal Symptoms
Right upper abdominal discomfort or fullness (under the right rib cage)
Bloating or feeling “heavy” after meals
Indigestion, gas, or nausea — especially after fatty foods
Reduced appetite or early satiety
Energy & Metabolic Symptoms
Fatigue or sluggishness (especially after eating)
Brain fog or poor focus — from poor detox and unstable blood sugar
Unexplained weight gain — particularly around the midsection (belly fat)
Trouble losing weight even with diet changes
Insulin resistance or high fasting glucose/insulin
High triglycerides or cholesterol on blood tests
Skin, Hormone & Inflammatory Signs
Dark patches on the neck, underarms, or groin (acanthosis nigricans)
Itchy skin or dry, dull complexion
Yellowish skin tone or eyes (mild jaundice in advanced cases)
Skin tags, especially around the neck or underarms
Puffy face or ankles (fluid retention)
Hormonal imbalance, low estrogen/testosterone or irregular cycles in women
Lab and Imaging Clues
If you’ve had recent labs, you might notice:
Elevated liver enzymes (ALT, AST, GGT)
High triglycerides or LDL cholesterol
Elevated fasting insulin or glucose
Ultrasound showing “bright liver” or hepatic steatosis
Advanced or Worsening Signs
If fatty liver progresses (to NASH or nonalcoholic steatohepatitis), symptoms can become more pronounced:
Pain in the right upper abdomen
Unexplained fatigue and muscle wasting
Abdominal swelling or enlarged liver
Easy bruising or bleeding
Mental confusion or sleep reversal (signs of impaired detox in late stages)
Tip: The “Cluster Pattern”
If someone has belly fat, insulin resistance, fatigue after meals, and mildly high liver enzymes, it’s highly suggestive of early fatty liver, even before imaging shows it.
Let’s do a simple, natural self-check for fatty liver risk. There is no scan needed, just basic clues from your body and recent labs (if you have them).
This isn’t diagnostic, but it gives a very accurate picture of your metabolic and liver health.
Waist-to-Height Ratio
This is one of the most reliable at-home predictors of fatty liver.
How to check:
Measure your waist circumference (at the navel, not your pant line).
Divide that number by your height (in the same units — inches or cm).
**NOTE: If your waist is more than 50% of your height, you likely have visceral fat, which often means liver fat too.
Example:
Height 66 inches → half is 33 inches.
If your waist is above 33 inches, that’s a red flag for fatty liver risk.
Blood Sugar & Insulin Clues
Even without labs, you can notice patterns.
Frequent fatigue after meals
Sugar or carb cravings
Brain fog or feeling “hangry”
Elevated fasting glucose (>100 mg/dL)
High fasting insulin (>8 mcU/mL)
These all point to insulin resistance, the root cause of most nonalcoholic fatty liver disease (NAFLD).
Lipid Panel Red Flags
If you have a recent blood test, look for the following. (Confer with your provider on these numbers.)
High triglycerides (>150 mg/dL)
Low HDL (<50 mg/dL for women, <40 for men)
High LDL or total cholesterol
Triglycerides/HDL ratio > 2 = strong indicator of insulin resistance and possible fatty liver.
Liver Enzymes on Lab Work
Here’s what to check for.
ALT or AST above 25 (for women) or 30 (for men)
GGT elevated
ALT higher than AST often suggests fatty liver (while AST>ALT may indicate alcohol-related).
Body & Energy Clues
Here’s what you might notice.
Tiredness after meals
Puffy or bloated belly
Dull or itchy skin
Tenderness or fullness under right rib
Mood swings or irritability after eating
Brain fog or poor focus
If you have 3+ of these, fatty liver or insulin resistance is very likely.
Optional: The Fatty Liver Index (FLI)
If you know your BMI, waist circumference, triglycerides, and GGT, you can calculate the FLI online.
It predicts with high accuracy whether fatty liver is present.
Calculation Steps
Calculate the Linear Predictor (LP) using the formula: LP = 0.953 * 1n(Triglycerides) + 0.139 * BMI + 0.718 * 1n(GGT) + 0.053 * Waist Circumference – 15.745
Here, 1n represents the natural logarithm.
Calculate the FLI using the formula: FLI = (eLP/1+eLP) * 100
In this formula, e is the base of natural logarithms.
If your brain is like mine, you might prefer this link to the online calculator.
https://www.mdcalc.com/calc/10001/fatty-liver-index
Once you have those, you can calculate your FLI score (0–100). Here’s an explanation what it means:
<30: Fatty liver very unlikely
30–60: Borderline / possible fatty liver
>60: Likely fatty liver present
3-Day Fatty Liver Meal Plan
Here’s a 3-day, lower-carb fatty liver meal plan that includes seafood, keeps total carbs between 100–150 g per day, focuses on anti-inflammatory, liver-healing foods, and starts each day with 30+ grams of protein each day.
Each meal balances lean protein, fiber-rich veggies, and healthy fats to support liver detoxification and reduce insulin resistance.
DAY 1
Breakfast (≈35 g protein, 20 g carbs)
3 eggs (21 g protein) scrambled in 1 tsp olive oil or coconut oil
2 oz smoked salmon (13 g protein)
½ avocado
½ cup sautéed spinach
½ cup blueberries
Snack (≈10 g protein, 10 g carbs)
Greek yogurt (plain, unsweetened, ¾ cup)
Sprinkle of cinnamon and chia seeds
Lunch (≈35 g protein, 40 g carbs)
Grilled lemon-garlic cod (5 oz)
1 cup steamed broccoli
½ cup cooked quinoa
Drizzle of olive oil and fresh herbs
Snack (≈8 g protein, 15 g carbs)
1 oz raw almonds
1 small apple
Dinner (≈35 g protein, 35 g carbs)
4–5 oz grilled chicken breast
1 cup roasted Brussels sprouts
½ cup mashed sweet potato (with grass-fed butter)
Mixed greens salad with olive oil & lemon
Daily totals:
Protein: ~123 g
Carbs: ~120 g
Healthy fats: Moderate (olive oil or coconut oil, avocado, nuts, salmon)
DAY 2
Breakfast (≈32 g protein, 25 g carbs)
Protein smoothie:
1 scoop whey or plant protein powder (20–25 g protein)
½ banana
1 tbsp almond butter
1 cup unsweetened almond milk
1 cup spinach
2 tsp ground flax
Snack (≈12 g protein, 8 g carbs)
2 hard-boiled eggs
1 small cucumber
Lunch (≈35 g protein, 40 g carbs)
Tuna salad (5 oz albacore tuna) with olive oil mayo, celery, and herbs
Serve over 2 cups mixed greens
½ cup roasted beets
½ cup cooked farro or brown rice
Snack (≈8 g protein, 10 g carbs)
Cottage cheese (½ cup) with a few sliced strawberries
Dinner (≈35 g protein, 40 g carbs)
Grilled shrimp (6 oz)
1 cup sautéed asparagus
½ cup lentils
1 tsp olive oil drizzle
Daily totals:
Protein: ~122 g
Carbs: ~123 g
DAY 3
Breakfast (≈34 g protein, 30 g carbs)
Omelet with:
3 eggs (21 g protein)
2 oz diced turkey or smoked salmon
¼ cup chopped peppers/onions
½ cup oatmeal made with almond milk
Sprinkle cinnamon and walnuts
Snack (≈10 g protein, 8 g carbs)
2 oz turkey jerky
½ cup sliced cucumber
Lunch (≈35 g protein, 40 g carbs)
Baked salmon (5 oz)
1 cup roasted cauliflower and carrots
½ cup cooked wild rice
Olive oil drizzle and lemon
Snack (≈8 g protein, 10 g carbs)
Greek yogurt (½ cup) with chia seeds
Dinner (≈35 g protein, 35 g carbs)
4–5 oz grilled chicken or turkey breast
1 cup steamed green beans
½ cup mashed cauliflower
Small salad with avocado, olive oil, and vinegar
Daily totals:
Protein: ~122 g
Carbs: ~123 g
Liver-Healing & Fat-Loss Support Tips
Add lemon water or green tea daily. This helps bile flow and liver detox enzymes.
Avoid refined carbs & fructose. This means no white bread, sugary sauces, or sodas. Limit fruits to berries, kiwi, green apples, and pears.
Cook with olive oil, coconut oil, avocado oil, or ghee only.
Aim for 12–14 hours overnight fasting (e.g., 7 pm to 9 am).
Take a high-quality omega-3 or eat salmon 3×/week.
Support detox with HHN Magnesium Oil Spray (like our Honey Hill Naturals one) and Epsom salt baths (like our HHN Bagged Bath Salts) to reduce inflammation.
Grocery List
Proteins
Eggs (1 dozen)
Chicken breast (1 lb)
Turkey breast or lean ground turkey (½ lb)
Cod fillets (1 fillet or ~6 oz)
Salmon fillets (2 small or 1 large, ~10 oz total)
Shrimp (6 oz)
Tuna (1 can, albacore preferred)
Smoked salmon (4 oz)
Greek yogurt, plain unsweetened (2 cups)
Cottage cheese, low-fat or full-fat (½ cup)
Whey or plant protein powder (1 scoop/day × 1)
Turkey jerky (2 oz)
Olive oil mayo (for tuna salad)
Vegetables
Spinach (fresh, 1 bag)
Broccoli (1 head or 2 cups florets)
Brussels sprouts (1 lb)
Cauliflower (1 head)
Asparagus (1 bunch)
Green beans (1 cup)
Mixed salad greens (large container)
Cucumber (2)
Bell peppers (2)
Onion (1)
Carrots (2–3 medium)
Celery (1 bunch)
Beets (2 small)
Fruits
Blueberries (1 cup)
Strawberries (1 cup)
½ bunch bananas (for smoothies)
Apples (2 small)
Lemons (2–3)
Whole Grains & Legumes
Quinoa (1 cup dry)
Wild rice (1 cup dry)
Brown rice or farro (1 cup dry)
Lentils (1 cup dry)
Old-fashioned oats (1 cup)
Healthy Fats & Oils
Avocados (3–4)
Olive oil (extra virgin)
Coconut Oil
Avocado oil (optional for cooking variety)
Grass-fed butter or ghee
Raw almonds (4 oz)
Walnuts (small handful)
Almond butter (small jar)
Chia seeds
Ground flaxseed
Pantry / Flavorings
Sea salt or Himalayan salt
Black pepper
Cinnamon
Dried herbs (rosemary, oregano, basil)
Fresh garlic
Apple cider vinegar or balsamic vinegar
Olive oil mayo (for tuna salad)
Optional / Drinks
Unsweetened almond milk
Green tea or herbal teas
Sparkling/mineral water with lemon