Can you have fatty liver without symptoms? Here’s what you need to do right now (original) (raw)

Fatty liver disease is often misunderstood and underrated. Many people think that if they don’t have any symptoms, they don’t need to worry. But this belief can be dangerous. Let’s bust this myth and understand why fatty liver needs attention, how it develops, and what lifestyle changes can help reverse it.

If I have no symptoms, fatty liver is not a problem

Fact is fatty liver is a silent disease that can lead to serious complications if ignored. Fatty liver disease occurs when excess fat builds up in liver cells. There are two main types. Non-Alcoholic Fatty Liver Disease (NAFLD) is caused by lifestyle factors like poor diet, obesity, and lack of exercise. Alcoholic Fatty Liver Disease (AFLD) is caused by excessive alcohol consumption. In the early stages, there is no discomfort. However, this doesn’t mean it’s harmless. If left unchecked, it can progress to non-alcoholic steatohepatitis (NASH) or liver damage, liver fibrosis (scarring and thickening of tissue), cirrhosis (when scar tissue overtakes healthy tissue) and even liver cancer. Studies show that fatty liver increases the risk of diabetes, heart disease and metabolic disorders.

Since symptoms don’t appear until the condition worsens, the only way to detect fatty liver early is through blood tests (LFT), ultrasound or an MRI scan. If your doctor has diagnosed you with fatty liver, take action immediately to prevent complications.

What should you do if you have fatty liver?

The good news is that fatty liver can be reversed in the early stages with the right diet and lifestyle changes.

What to eat: Since fatty liver is closely linked to poor eating habits, focus on fibre-rich foods like whole grains (brown rice, millets, whole wheat), vegetables and fruits. Include lean proteins like dals, lentils, chickpeas, paneer, tofu, fish, and eggs to support liver repair. Get healthy fats from nuts (almonds, walnuts), seeds (flaxseeds, chia), and olive oil that help reduce inflammation. Having antioxidant-rich foods like green leafy vegetables, turmeric, and berries help protect liver cells.

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What not to eat: Refined carbs and sugar like white bread, pastries, soft drinks and processed foods that spike blood sugar and worsen fatty liver. Excess oil adds to fat accumulation. Too much salt increases water retention and affects liver health. Alcohol only speeds up liver damage.

Maintain healthy weight: Being overweight, especially having belly fat, is a major cause of fatty liver. Losing just 5-10% of your body weight can significantly reduce liver fat. This doesn’t mean crash dieting; instead, gradual, sustainable weight loss through a balanced diet and exercise is key. So aim for 150–300 minutes of moderate exercise per week (brisk walking, cycling, or swimming). Strength training at least twice a week to build muscle and improve metabolism. Even simple activities like taking the stairs, walking after meals, or yoga can make a difference.

Manage blood sugar and cholesterol: Fatty liver is linked to insulin resistance, which can lead to type 2 diabetes.

Get enough sleep and manage stress: Chronic stress and poor sleep affect metabolism and increase fat accumulation in the liver. Prioritize sleep (7-9 hours per night) and manage stress through meditation, deep breathing, or spending time in nature.

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If you’ve been diagnosed with fatty liver, don’t wait for symptoms to appear—start making changes today.

(Dr Sudeep Khanna is gastroenterologist, Indraprastha Apollo Hospitals, Delhi)