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How To Reduce Fatty Liver: Causes, Symptoms, and Solutions

What is 'Fatty Liver' ?

Fatty liver is a common problem that happens when too much fat builds up in your liver cells. It can lead to serious health issues if not managed properly. But don't worry! There are simple things you can do to help reduce fatty liver and keep your liver healthy.

What are the causes of 'Fatty Liver' ?

When too much fat gets stored in your liver and this is mainly caused by eating unhealthy foods, eating too much sugar and carbohydrates, and drinking too much alcohol.

What are the symptoms of 'Fatty Liver'?

Fatty liver usually doesn't cause any symptoms. People who have symptoms may:

  • Feel tired

  • Pain in the abdomen

  • Excessive weight loss or weight gain

  • Yellow eyes and skin (jaundice)

  • dark urine

  • Swelling in the tummy

  • Vomiting of blood

  • Black stools (poos)

  • Itchy skin or skin allergy

What are the solutions to reduce 'Fatty Liver' ?

Fatty liver can be reduced by following the below mentioned instructions.

1. Eat Healthy Foods:

Food selection can make a huge difference in reducing fatty liver. Focus on eating plenty of seasonal fruits(rich in antioxidants), green leafy vegetables, whole grains, and lean proteins like chicken and fish. These foods are rich in nutrients that can help your liver function better and keep you healthy.

2. Reduce Sugar intake:

High levels of sugar can make the fatty liver worse. Try to cut down on sweetened beverages such as cold drinks, soda and juices, as well as sweets and desserts. Instead, you can consume green tea, lemon tea, herbal tea or unsweetened flavored water. Eating whole fruits instead of fruit juices can also help reduce sugar intake.

3. Control Portions:

Eating too many calories, even if it's healthy food, can lead to fatty liver. Control your food portion sizes. Eating small frequent meals throughout the day keeps your energy levels stable and can help you avoid overeating.

4. Reduce Alcohol:

If you drink alcohol, try to avoid it or reduce it to a minimum. Alcohol can severely damage your liver, especially if you have fatty liver disease.

5. Start Physical Exercise:

Physical Exercise is another very important aspect to help reduce fatty liver. Try to do at least 30 minutes of moderate exercise 6 days of the week. You can do any type of exercise like jogging, walking, stretching, weight training etc.

6. Eat Healthy Fats:

Healthy fats can actually help reduce liver fat, not all fats are bad for your liver. Eat healthy fats in your diet such as those found in olive oil, nuts, seeds, and fatty fish like salmon and trout.

7. Stay Hydrated 24x7:

Staying hydrated is very important for the health of our body organs like heart, kidney and liver. Drink plenty of water throughout the day (at least 3-4 liters) so that our body stays hydrated and our liver can flush out toxins and waste products. Avoid cold drinks and packed energy drinks, instead you can drink lemonade and coconut water.

8. Reduce the level of Stress:

Stress can have a bad effect on our liver. To reduce the level of stress, we can take the help of meditation and yoga. Getting enough sleep (at least 7-8 hours) and taking time for yourself also plays an important role in controlling stress.


Fatty liver is a common problem, but it is not a problem that cannot be avoided. By making some simple changes in your diet and lifestyle, you can help reduce fatty liver and keep your liver healthy. Remember to exercise regularly, eat lean proteins, green vegetables and fresh fruits every day, manage stress effectively, get good sleep, avoid alcohol, smoking, soda, cold drinks, packed juices, energy drinks, sweets, and excessive sugar intake.

For more tips on how to reduce fatty liver and improve your overall health, Our experts can provide personalized guidance for Diet Plan for Fatty Liver in Delhi and support to help you reach your health goals. Take the first step towards a healthier liver and a happier life today! visit

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