Eating for Liver Health – Nutrition Tips for Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD)

MASLD is a condition where fat builds up in the liver in people who also have metabolic health concerns such as:

• High blood sugar
• High cholesterol
• High blood pressure
• Extra weight around the waist

Nutrition and lifestyle changes are one of the most important ways to support liver health.

Even modest weight changes — about 3–10% of body weight — can help improve liver health.

*Always consult with your healthcare provider first before making any significant dietary changes, or starting any new supplements or over-the-counter products. 

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Foods That Support a Healthy Liver

Focus on foods that help manage blood sugar, cholesterol, and inflammation.

Try to Include:

✔ Vegetables (fresh, frozen, or cooked)
✔ Fruits in moderation
✔ Lean proteins
✔ Whole grains
✔ Beans and legumes (if tolerated)
✔ Nuts and seeds
✔ Healthy fats in small amounts

Examples:

• Fish
• Skinless poultry
• Eggs
• Olive oil
• Avocado
• Oats
• Brown rice

These foods support metabolic health, which is closely linked to MASLD.

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Foods to Limit or Avoid

Some foods can worsen liver fat and metabolic health.

Limit:

🚫 Sugary foods and drinks
• Sodas
• Sweet teas
• Desserts
• Processed snack foods

🚫 Refined carbohydrates
• White bread
• Pastries
• Sugary cereals

🚫 Fried foods

🚫 Saturated and trans fats
• Processed meats
• Fast foods

🚫 Alcohol
Even small amounts may worsen liver health.

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Be Cautious with Herbal Supplements

Some supplements may negatively affect liver health.

Always speak with your healthcare provider before taking:

• Herbal blends
• Weight-loss supplements
• “Detox” products

Certain herbs and oils may stress the liver. Make sure to consult with your healthcare provider first before starting any new supplements or over-the-counter products.

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Helpful Lifestyle Nutrition Tips

✔ Eat balanced meals
✔ Avoid skipping meals
✔ Choose smaller portions
✔ Stay hydrated
✔ Limit processed foods

A heart-healthy eating pattern often supports liver health as well.

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Is There a Cure?

There is currently no medication that cures MASLD, but lifestyle changes can:

• Reduce liver fat
• Improve inflammation
• Slow or stop disease progression

For many people, diet and weight management can make a meaningful difference.

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When to Talk to Your Doctor

Speak with your healthcare provider if you:

• Experience fatigue
• Notice unexplained weight changes
• Have diabetes or high cholesterol
• Are considering supplements
• Want guidance on safe weight loss
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

Regular check-ups help monitor liver health.

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Medical Disclaimer

This material is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare provider. Individuals should consult their physician or registered dietitian regarding personal medical concerns, symptoms, or before making changes to diet or treatment plans. Seek prompt medical attention if symptoms worsen or new concerning symptoms develop. Call 911 if you are experiencing a medical emergency.