Fatty liver: 6 popular hacks rated from -10 to 8 by a gastroenterologist

Fatty liver, also known as non-alcoholic fatty liver disease (NAFLD), can be a silent issue starting with symptoms like belly fat, fatigue, sugar cravings, and brain fog. However, it's essential to know that the metabolism may struggle long before the condition develops.

Dr. Praveen Jha, a Consultant Gastroenterology at Regency Superspeciality Hospital, Lucknow, explains that fatty liver occurs when more than 5% of the liver is fat. While excessive alcohol intake is a common cause, there are numerous cases of fatty liver disease that aren't due to alcohol consumption. Dr. Aabha Nagral, Director of Gastroenterology at Jaslok Hospital and Research Centre in Mumbai, helped us evaluate various popular hacks claiming to manage fatty liver.

Firstly, liver tonics received a score of 0/10, with no substantial evidence supporting their effectiveness in reducing liver fat, inflammation, or fibrosis. Black coffee, however, scored an impressive 8/10. Regular consumption of black coffee is linked to less liver fibrosis and a lower risk of cirrhosis and liver cancer. The benefit specifically applies to plain black coffee; added sugar, syrups, and creamers can negate this effect.

Resistance training and weight lifting, both of which improve insulin sensitivity and reduce liver fat, also earned an 8/10 rating. However, individuals with a hernia should consult their doctor before engaging in heavy lifts or straining exercises.

Detox teas received a disappointing score of -10/10, as they do not have any impact on fatty liver. These teas are often marketed as effective solutions but are, in fact, nothing more than a gimmick. Some detox teas contain laxatives or unregulated herbs that can lead to dehydration or even liver injury. GLP-1 medicines, such as semaglutide, scored an 8/10 for their proven benefits in weight loss, reduced liver fat, improved liver inflammation, and fibrosis.

These medications should be prescribed and monitored by a doctor and work best when combined with diet and exercise.

Dr. Jha further recommends a diet rich in olive oil, nuts, avocados, and protein to promote liver fat loss. Catechins found in green tea can also decrease liver fat and inflammation in people with NAFLD. Hydration is crucial, as drinking water helps the liver move toxins through its cellular systems and expel them from the body.

Lastly, physical activity, including both high-intensity interval training (HIIT) and low-intensity exercises, is essential for reducing both body and liver fat. Consistency is key, even if low-intensity exercises are chosen.