Fatty liver disease: Doctor shares 5 habits that may help reduce liver fat and improve liver enzymes

Fatty liver disease is no longer a condition seen only in older adults. In recent years, doctors have noticed it appearing more frequently in younger people as well, often alongside modern lifestyle habits such as highly processed diets, long hours of sitting, lack of exercise and poor sleep patterns.

The problem with non-alcoholic fatty liver disease, or NAFLD, is that it is often a silent disease. Many people may not know there is a problem until routine blood tests show raised liver enzymes or imaging scans show fat in the liver. The good news is Experts say there are several everyday habits that can help support liver health and improve metabolic function over time.

Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, recently shared a number of evidence-based strategies in an Instagram video posted on June 11 that may help reduce liver fat and support healthier liver enzyme levels.

“Coffee, omega-3s, berberine, enough protein and walking after meals may all help lower liver fat and improve liver enzymes. But the biggest drivers are still improved insulin sensitivity, regular exercise, reduced refined carbohydrates and alcohol, and weight loss when appropriate," Dr Sood explained.

5 habits that might help a healthier liver

Your morning cup of coffee might be doing more than just waking you up.

Coffee has polyphenols, antioxidants and other compounds that have been associated with lower liver enzyme levels and a reduced risk of liver damage, Dr Sood said.

“Coffee is consistently linked with lower ALT, AST and GGT levels and lower fibrosis risk,” he said.

The active compounds in coffee may help the liver in a number of ways, the doctor added.

“Its caffeine, polyphenols and chlorogenic acids may help reduce oxidative stress, improve insulin signalling and affect liver fat metabolism,” Dr Sood said.

Omega-3 fatty acids, especially EPA and DHA, can help reduce fat build-up in the liver.

“These healthy fats appear to work by affecting how the body stores and uses fat,” he said.

“EPA and DHA may decrease liver fat by inhibiting lipogenesis and promoting fatty acid oxidation,” he said.

The doctor also pointed to broader research findings.

"Meta-analyses suggest omega-3s can improve triglycerides and reduce hepatic fat accumulation, especially when combined with broader lifestyle changes," Dr Sood noted.

That last point matters. Supplements alone rarely do all the heavy lifting.

Berberine has attracted growing attention in recent years for its potential metabolic benefits.

The plant-derived compound is commonly used as a supplement and has been studied for its possible role in supporting liver health.

"Berberine has been studied for NAFLD because it may improve insulin resistance, lipid metabolism, and glucose regulation," Dr Sood said.

He explained that much of its effect may be linked to a process that helps the body use energy more efficiently.

"Much of its effect appears linked to AMPK activation, which helps shift the body toward more efficient energy use and less fat production," he added.

Getting enough protein at each meal could also play an important role in supporting liver health.

Dr Sood recommends aiming for around 30 to 40 grams of protein per meal.

"Adequate protein supports satiety, lean muscle preservation, glucose control, and liver tissue maintenance," he said.

The physician noted that maintaining muscle mass may be particularly important because lower muscle mass has been associated with a higher risk of NAFLD.

"Since lower muscle mass is associated with higher NAFLD risk, maintaining muscle may indirectly support healthier liver metabolism," Dr Sood explained.

One of the simplest recommendations on the list requires no supplement and no complicated routine.

Just walk.

According to Dr Sood, a short walk after meals can help the body's muscles use circulating glucose more effectively.

"Post-meal walking helps muscles use circulating glucose, reducing postprandial glucose spikes and insulin demand," he said.

Over time, these small improvements can add up.

"Over time, improved insulin sensitivity may reduce the metabolic signals that drive fat accumulation in the liver," Dr Sood emphasised.