Fatty Liver: Foods That Help Control Hepatic Steatosis

Hepatic steatosis, commonly called fatty liver, develops when excessive fat builds up in the organ’s cells. The condition often causes no symptoms at first, but without proper monitoring and treatment it may progress to inflammation, fibrosis and further complications. Recognising the problem and making lifestyle changes are therefore important measures.

According to nutrition physician Dr Mariana Wogel, dietary patterns directly affect the liver. Diets high in sugar, ultra-processed foods, sweetened drinks and excess fat encourage fat accumulation in the liver and worsen insulin resistance, one of the mechanisms most closely linked to the condition.

The doctor says that food plays a central part in this process and can be decisive in improving the condition. “Treatment begins with the daily diet. There is no standalone formula that can reverse fatty liver if a person continues eating in a disorganised way and maintaining metabolic overload,” she states.

Diet as an ally in controlling hepatic steatosis

In the nutrition physician’s view, the foundation of the diet should consist of fresh or minimally processed foods. Vegetables, pulses, fruit, beans and wholegrains help control blood glucose, promote fullness and provide fibre, vitamins, minerals and antioxidants that support liver health.

Protein also has an important role in managing hepatic steatosis. Eggs, fish, chicken and lean cuts of meat help preserve muscle mass during weight loss and provide nutrients involved in fat metabolism, including choline and methionine. For the doctor, this balance matters because treating fatty liver is not solely about losing weight, but also about improving body composition.

Fats that can be included in the diet

Although excessive saturated fat should be avoided, this does not mean removing all fat from the diet. Extra-virgin olive oil, avocado, almonds, sardines and salmon may be included in appropriate portions, as they contain better-quality fats with a profile that is more favourable for metabolism.

“When properly adjusted, some fat sources help create a balanced diet and may contribute as part of a structured eating plan. The issue is excess and the frequent choice of ultra-processed products,” explains Dr Mariana Wogel.

Foods to avoid

Items that should be reduced include fizzy drinks, commercially produced juices, sweets, filled biscuits, fried foods, processed meats, very fatty meats, hard yellow cheeses and alcohol. These foods and drinks promote inflammation, blood glucose spikes, insulin resistance and greater fat deposition in the liver.

The specialist stresses that alcoholic drinks deserve particular attention. For people with hepatic steatosis, consumption is generally reduced as much as possible or stopped, depending on the clinical assessment.

Physical activity is also important

Alongside dietary changes, regular physical activity is an important part of the strategy to reverse fatty liver. Aerobic exercises, such as walking, running and cycling, improve metabolic health and may reduce fat stored in the liver. When paired with strength training, they also help maintain muscle and improve metabolism.

Gradual weight loss, where appropriate, is another factor that can lead to significant improvement. Even modest reductions can positively affect the liver and other metabolic markers. “This is not about a one-off change, but a set of adjustments that need to be sustainable. Liver improvement goes hand in hand with improvement in lifestyle as a whole,” says Dr Mariana Wogel.

Medical follow-up is essential

Hepatic steatosis is often detected during routine tests, with no symptoms in its early stages. When it occurs alongside excess weight, diabetes, high cholesterol or raised triglycerides, a broader investigation is needed, according to the doctor.

Dr Mariana Wogel highlights that the key point is understanding that fatty liver is usually a sign of metabolic imbalance. Treatment must therefore take into account diet, body composition, physical activity and individualised medical follow-up.

By Paulo Novais