Five daily habits that could improve fatty liver disease, according to US doctor

Non-alcoholic fatty liver disease (NAFLD) is growing increasingly prevalent worldwide, including among younger adults, with modern habits such as ultra-processed diets, prolonged sitting, poor sleep and insufficient physical activity identified as key drivers.

The condition is often described as silent because it can progress without noticeable symptoms while quietly undermining liver function and metabolic health. Dr Kunal Sood, an anaesthesiologist and Interventional Pain Medicine Physician, shared five evidence-based lifestyle strategies on Instagram on Thursday that may help reduce liver fat and naturally lower elevated liver enzyme levels.

In the video, Dr Sood set out his core position clearly: "Coffee, omega-3s, berberine, adequate protein, and post-meal walking may all support lower liver fat and healthier liver enzymes. But the biggest drivers remain improved insulin sensitivity, regular exercise, reduced refined carbohydrates and alcohol, and weight loss when appropriate."

Drink coffee daily

Coffee emerged as Dr Sood's first recommendation, backed by its polyphenol and antioxidant content, which research has linked to lower liver enzyme levels and a degree of protection against liver damage.

He explained: "Coffee is consistently associated with lower ALT, AST, and GGT levels, along with lower fibrosis risk. Its caffeine, polyphenols, and chlorogenic acids may help reduce oxidative stress, improve insulin signaling, and influence liver fat metabolism."

Take omega-3 fatty acids

Dr Sood highlighted omega-3 fatty acids — specifically EPA and DHA — as potentially useful in reducing fat accumulation in the liver and guarding against fatty liver disease.

He noted: "EPA and DHA may help reduce liver fat by suppressing lipogenesis and supporting fatty acid oxidation. Meta-analyses suggest omega-3s can improve triglycerides and reduce hepatic fat accumulation, especially when combined with broader lifestyle changes."

Consider berberine

The physician drew attention to berberine, a plant-derived supplement that has been studied for its potential role in improving insulin sensitivity, lipid metabolism and glucose regulation — all factors relevant to NAFLD risk.

"Berberine has been studied for NAFLD because it may improve insulin resistance, lipid metabolism, and glucose regulation," he said. "Much of its effect appears linked to AMPK activation, which helps shift the body toward more efficient energy use and less fat production."

Eat 30 to 40 grams of protein per meal

Dr Sood recommended consuming between 30 and 40 grams of protein at each meal, pointing to the role of adequate protein intake in preserving muscle mass, regulating blood sugar and maintaining healthy liver tissue.

He noted: "Adequate protein supports satiety, lean muscle preservation, glucose control, and liver tissue maintenance. Since lower muscle mass is associated with higher NAFLD risk, maintaining muscle may indirectly support healthier liver metabolism."

Walk after meals

The fifth strategy involves taking a walk after eating, which Dr Sood said helps muscles absorb glucose more efficiently and reduces post-meal blood sugar spikes. "Post-meal walking helps muscles use circulating glucose, reducing postprandial glucose spikes and insulin demand," he said. "Over time, improved insulin sensitivity may reduce the metabolic signals that drive fat accumulation in the liver."

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified doctor regarding any medical condition.