NUTRITION AND "FATTY LIVER DISEASE": KEYS TO SUPPORTING YOUR HEALTH

Silent but widespread, fatty liver diseases still too often fly under the radar. With few symptoms, they are largely underdiagnosed, despite their very real impact on health.

The good news is that this condition is reversible, especially when managed as early as possible. Targeted modifications to lifestyle habits, particularly in diet and physical activity, can improve the overall metabolic profile.

The New Terminology: At the Heart of Understanding

Metabolic factors, such as obesity, high blood pressure, hypercholesterolemia, and type 2 diabetes, play a central role in the development of fatty liver diseases. This better understanding has led to a revision of the disease's name, to better reflect its underlying causes.

MASLD: Fat Accumulation in the Liver

What was previously called Non-Alcoholic Fatty Liver Disease (NAFLD) is now named Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD). This condition affects approximately 25 to 30% of the population and is characterized by an excessive accumulation of fat in the liver, in the presence of at least one metabolic risk factor (such as overweight, type 2 diabetes, or high blood pressure).

MASH: The More Advanced, Inflammatory Stage

Metabolic Dysfunction-Associated Steatohepatitis (MASH) corresponds to a more severe stage of the disease, when fat accumulation leads to consequences such as inflammation, liver cell lesions, or fibrosis (scar tissue formation). It is associated with a higher risk of complications like cirrhosis or liver failure.

Improving Your Liver Health: Where to Start?

1. Focus on Better Carbohydrate Choices

An excess of added sugars, particularly in the form of fructose (mainly metabolized in the liver), can promote the accumulation of fat in the liver. Conversely, fiber-rich foods play a key role in helping to better regulate blood sugar levels and reduce fat levels in the liver.

Reduce Added Sugars

• Limit sugary drinks (sodas, juices, energy drinks) and replace them with water or infusions.

• Bake your homemade or fruit-based desserts and snacks.

• Choose whole fruits over commercial juices or compotes. In addition to being less concentrated in sugar, they provide fiber that slows absorption and supports liver health.

• Read product labels to spot added sugars. Choose commercial options reduced in sugar (cookies, bars, cereals, pastries, etc.).

Increase Daily Fiber

• Add more whole grains to your diet: discover a new grain each week like quinoa, barley, millet, or buckwheat.

• Increase your consumption of fruits and vegetables by varying preparations. Whether in soups, stir-fries, mixed vegetable stews, or smoothies, every meal is an opportunity to add more.

• Integrate legumes into your meals in the form of salad, soup, stew, or even in your homemade dessert recipes.

2. Choose Quality Fats

Not all fats have the same effect on health, and certain choices can truly make a difference for the liver.

To Limit: Saturated Fats

Present in fatty meats, rich dairy products, and several processed foods, they can promote the accumulation of fat in the liver. Daily, you can make more favorable choices by opting for:

• Lean meats (skinless chicken, pork tenderloin, fish).

• Plant proteins (legumes, tofu, tempeh, edamames, TVP).

• Lighter dairy products (0 to 2% fat) or plant-based beverages (almond, soy, oat).

To Prefer: Good Fats

Certain fats, such as omega-3s, have beneficial effects. They help reduce inflammation and improve certain markers related to liver health:

• Integrate fatty fish like salmon, mackerel, or sardines.

• If fish is not part of your routine, focus on plant sources of omega-3s such as chia or flax seeds and walnuts.

• Certain oils, such as flaxseed or camelina oil, are also good sources of omega-3s. They are easily used in a vinaigrette or to enhance vegetables after cooking.

3. Move Your Body Regularly

Physical activity is a major lever for improving liver health. It helps reduce stored fat in the liver and improve insulin sensitivity.

• Move more often in your daily life, for example by walking to work or the grocery store, or by choosing the stairs instead of the elevator.

• Incorporate activities that you enjoy! The more you love them, the easier they will be to maintain: a game of golf with friends, an evening walk to decompress after the day, a bike ride with family on the weekend, or even dancing at home!

• Also, add moments of movement at home. A few simple sessions are enough: workout videos, squats, lunges, or other quick exercises can easily be integrated into your routine.

4. Limit Your Alcohol Consumption

Even if steatosis is not caused by alcohol, it can worsen the situation. Ideally aim for 1-2 drinks per week to reduce harmful effects.

• Reserve alcohol for special occasions and set clear limits!

• Drink slowly to savor more, and alternate each consumption with a glass of water.

• Explore alcohol-free alternatives based on sparkling water and fresh herbs and fruits.

5. Consume Coffee: An Interesting Ally !

Coffee, whether caffeinated or decaffeinated, appears to have a protective effect on the liver when consumed in moderation. To take full advantage:

• Choose coffee without added sugar.

• Limit to 1 to 2 cups per day, ideally in the morning, to enjoy its effects without risking disruption to your sleep.

• Beyond two cups a day, it may be beneficial to alternate with options like decaffeinated coffee or herbal teas to diversify flavors and support your hydration.

Simple, Yet Powerful Changes

Improving your liver health does not rely on a quick fix, but on a series of small, consistent adjustments. Whether by reducing refined sugars, increasing fiber consumption, or choosing your fat sources more judiciously, every action repeated daily can make a real difference.

Would you like to be supported in this process? Make an appointment with a nutritionist-dietitian to get personalized recommendations and implement changes adapted to your reality, in a sustainable way.

 

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