Fatty liver (MASLD: Metabolic dysfunction-associated steatotic liver disease) is a fat storage liver disease associated with metabolic abnormalities such as obesity, diabetes, lipid disorders, and hypertension. before progressing to hepatitis (MASH) or cirrhosis,Lifestyle modification centered on diet is extremely importantIt is.
In this article,Scientific EvidenceBased on the following information, we will organize effective dietary patterns, specific food choices, and practical points for improving fatty liver.
Basic dietary policy
(1) Total calorie restriction and weight control
A 5-101 TP3T reduction in body weight can improve liver fat, and a 101 TP3T or greater weight loss can improve MASH and regress fibrosis (George et al., 2018).
Nutritional balance of the entire meal
Not just calorie restriction,50-60% for carbohydrates, 20-25% for lipids, 25-30% for proteinsThe diet should be composed of a variety of foods (Tokushige et al., 2021).
(iii) Utilization of Mediterranean food and traditional Japanese food
A Mediterranean diet consisting mainly of vegetables, whole grains, nuts, fish, and olive oil is effective in improving liver fat and liver enzymes (Houttu et al., 2021).
Even in the Japanese diet, there are reports that dietary fiber, soy, and green and yellow vegetable intake reduce the risk of liver fibrosis (Sasada et al., 2024).
Specific foods and points to improve fatty liver
1. reduce carbohydrates (locavore: 130g or less per day)
Carbohydrate restriction is extremely effective in improving insulin resistance, the main cause of fatty liver.Considering the Japanese constitution and food culture, "locavore" (gentle carbohydrate restriction) is a realistic and sustainable approach.It is.
- Daily sugar content.130g or lesskeep down (e.g. information)
- Per meal40g or lessas a general guideline,Complete ban on sugary snacks and juices.
- Reduce refined carbohydrates (white rice, bread, sweets, wheat products),Whole grains and low GI foodsreplace with
- To slow the absorption of carbohydrates,Eating vegetables and protein first in the order in which they are eatenis also effective
Supplementation:Fruits should be "eaten as is after a meal" to reduce the risk of fructose metabolism. Avoid consumption in the form of juices/smoothies from which the fiber has been removed.
2. choose good quality fats
Saturated fatty acids (meat fat, dairy products, etc.) are reduced,Active intake of unsaturated fatty acids (EPA/DHA) from olive oil, nuts, and fishLet's do it.
3. Consume a good amount of protein
To maintain and increase muscle mass in parallel with carbohydrate restriction,At least 20 g of protein at each mealTarget intake.
Fish, poultry, soy products, eggs, cheese, etc.High protein food with low carbohydrate contentPriority should be given to
4. enrich dietary fiber (intestinal activity)
Foods rich in dietary fiber, such as whole grains, vegetables, legumes, and seaweed, regulate the intestinal environment and contribute to reducing inflammation and improving lipid metabolism.
Intermittent fasting can also be used.
The introduction of fasting for a certain period of time (e.g., 16 hours fasting/8 hours eating) is recommended to be effective in improving insulin sensitivity and controlling lifestyle habits (Economic Times 2025).
The *clinics do not actively encourage fasting.
Recommended dietary pattern
- breakfast: whole grain toast + eggs or natto + vegetable salad + olive oil
- lunchSet meal: fish, chicken, tofu-centered set meal/small amount of whole grain rice + more vegetables
- dinnerA few dishes: Blue fish (mackerel and sardines) + simmered vegetables + miso soup + a small amount of rice.
- snacking(low fructose): handful of nuts, yogurt, one green banana, etc.
Cautions and NG Foods
- Fried foods, processed foods, soft drinks, juices, sweet breads, fatty meats, large amounts of white rice
- Rapid fasting or extreme low-nutrient diets may conversely worsen liver fat
- Alcohol directly damages the liver.Strongly recommended to abstain from alcohol, especially in MASLD, because it will
■ Summary: Diet can change a fatty liver.
- 5-101 TP3T reduction in body weight and optimization of PFC balanceis directly related to liver fat reduction.
- Mediterranean and Japanese food stylesis a dietary style that is easy to maintain because its effectiveness in improving liver fat has been scientifically confirmed.
- Excessive intake of carbohydrate, fructose, and saturated fatty acids increases liver fat. →Reduce refined carbohydrates and focus on high quality foods.
- Align the intestinal-liver axis through intestinal activity (dietary fiber and fermented foods)It is also important to
- Dietary therapy alone can improve, though,Combined with exercise and drug therapyThe effect is further enhanced by doing so.
References】
- Prabhakar O, et al. Role of diet and lifestyle modification in the management of NAFLD. (PMC8059462) 2020.
- Houttu V, et al. Dietary interventions in NAFLD: Mediterranean diet effects. Front Nutr. 2021;8:716783.
- George ES, et al. Practical dietary recommendations for prevention of NAFLD. Obesity Reviews 2018.
- Tokushige K, et al. Japanese guidelines for NAFLD/NASH. J Gastroenterol. 2021; (evidence low calorie diet).
- Sasada T, et al. Japanese diet and MASLD severity association. Nutrients. 2024;16(17):1175.
- Romero-Gómez M, et al. BMJ evidence on diet interventions for NAFLD. BMJ. 2023.
List of 🔗 related articles and internal links
- What is fatty liver, and what is the new definition of MASLD and MASH thoroughly explained
The "→" is the same as the "→" in theFatty Liver General": Basic knowledge of fatty liver and new criteria for diagnosis (MASLD/MASH) - What is the Surprising Relationship Between Fatty Liver and Bananas? Health Benefits of Green Bananas Explained
The "→" is the same as the "→" in theFatty liver Banana": Resistant Starch and the Liver - What you can do now to reduce fatty liver｜5 practical habits
The "→" is the same as the "→" in theHow to reduce fatty liver": Every day changes the liver. - Exercise for fatty liver｜Correct combination of muscle training and aerobic exercise
The "→" is the same as the "→" in theFatty liver Exercise": Liver activity starting with one minute of squatting. - Misconceptions and Truths about Non-Alcoholic Fatty Liver｜What is the difference between MASLD and MASLD?
The "→" is the same as the "→" in theFatty liver Non-alcoholic": Differences between old NAFLD and current MASLD - The Latest Drug Therapy in Free Clinical Practice｜From GLP-1 to Tilzepatide
The "→" is the same as the "→" in theFatty Liver Drug Therapy": Uninsured in Japan, but a promising treatment - Fatty Liver and Supplements｜Evidence for Proper Use
The "→" is the same as the "→" in theFatty Liver Supplement": Points and cautions for auxiliary use