Non-alcoholic fatty liver disease (NAFLD) is becoming increasingly common worldwide, including among younger adults, driven in large part by modern lifestyle habits such as diets high in ultra-processed foods, prolonged sitting, inadequate physical activity and poor sleep. Often referred to as a “silent” condition because it can develop without obvious symptoms, NAFLD can gradually affect liver function and overall metabolic health if left unaddressed. The good news is that everyday choices can play a significant role in protecting your liver.
Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, is sharing evidence-based strategies that may help improve fatty liver disease and naturally lower elevated liver enzyme levels. In an Instagram video shared on June 11, the physician explains, “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
The polyphenols and antioxidants found in coffee have been linked to lower liver enzyme levels and may help protect the liver from damage. Dr Sood suggests that coffee can reduce oxidative stress, enhance insulin signalling and support healthier liver fat metabolism, all of which may contribute to improved liver function and a lower risk of certain liver diseases.
He explains, “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-3s
According to Dr Sood, omega-3 fatty acids such as EPA and DHA may help reduce the accumulation of fat in the liver and offer protection against fatty liver disease. Research also suggests that these healthy fats can improve triglyceride levels and decrease liver fat content, particularly when paired with a balanced diet, regular physical activity and other healthy lifestyle habits.
He highlights, “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.”
Take berberine
The physician highlights that berberine, a plant-derived compound commonly used as a supplement, has been shown to improve insulin sensitivity, support healthier lipid metabolism and enhance glucose regulation. By addressing these key metabolic factors, berberine may help reduce the risk of developing non-alcoholic fatty liver disease and support overall liver health.
He explains, “Berberine has been studied for NAFLD because it may improve insulin resistance, lipid metabolism, and glucose regulation. 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 g of protein per meal
Dr Sood recommends aiming for at least 30 to 40 grams of protein at each meal, as adequate protein intake plays an important role in promoting satiety, preserving lean muscle mass, supporting blood glucose regulation and maintaining healthy liver tissue. This is particularly important because research has linked lower muscle mass to a greater risk of developing non-alcoholic fatty liver disease (NAFLD).
The physician notes, “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
According to the physician, taking a walk after meals can help muscles absorb glucose more efficiently, reduce the body’s insulin demand and minimise post-meal blood sugar spikes. Over time, these improvements in insulin sensitivity may have a positive effect on liver health by influencing how fat is stored and accumulated in the liver.
Dr Sood emphasises, “Post-meal walking helps muscles use circulating glucose, reducing postprandial glucose spikes and insulin demand. Over time, improved insulin sensitivity may reduce the metabolic signals that drive fat accumulation in the liver.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
