Top 10 Things to Know & Do for Non-Alcoholic Fatty Liver Disease (NAFLD)
Expert Tips from Tiffany Rios, RD, CDE of Shore Physicians Group
If you’ve recently been diagnosed with non-alcoholic fatty liver disease (NAFLD), you’re not alone—this condition affects nearly one in four adults worldwide. The good news? NAFLD can often be reversed through lifestyle changes. To help guide you, we turned to Tiffany Rios, RD, CDE of Shore Physicians Group’s Endocrinology Division for her expert advice.
- Lose Weight (If Overweight) – Even 5–10% Helps
“Losing just 5–10% of your body weight can significantly reduce liver fat and inflammation,” says Rios. Aim for gradual weight loss—1 to 2 pounds per week—to avoid stressing the liver further. - Cut Out Processed Sugar & Refined Carbs
Avoid sugary drinks, white bread, and processed snacks. Instead, choose whole grains, non-starchy vegetables, and healthy fats. “These swaps can dramatically improve blood sugar and liver function,” Rios explains. - Prioritize Lean Protein to Support Liver Function
Choose lean poultry, fish rich in omega-3s, eggs, and plant-based proteins like lentils. “Limit red and processed meats, which can contribute to inflammation,” says Rios. - Exercise Regularly – Aim for 150 Minutes a Week
“A combination of aerobic exercise and strength training improves liver fat content and insulin sensitivity,” notes Rios. Even brisk walking for 30 minutes five times a week can make a difference. - Reduce or Eliminate Alcohol
“Even though NAFLD isn’t caused by alcohol, drinking can still damage the liver,” cautions Rios. Limit to one drink per day for women, two for men—or avoid it altogether. - Support Your Liver with Key Nutrients
Helpful supplements include Vitamin E (400–800 IU), Omega-3s (2,000 mg), milk thistle, berberine, and choline. Niacin (vitamin B3) is also beneficial for NAFLD, as it helps reduce oxidative stress in the liver and may improve liver enzyme levels. Typical courses of niacin range from 500 mg to 2,000 mg daily, but it’s important to consult your doctor before starting, since higher doses require monitoring. “These nutrients have been shown to support liver detox and reduce fat accumulation,” says Rios. Avoid high-dose iron or vitamin A unless your doctor advises it. - Stay Hydrated with Liver-Friendly Drinks
Drink 8–10 cups of water daily. Green tea and black coffee—without sugar—may help reduce liver fat. “Skip sugary beverages and diet sodas, which can do more harm than good,” Rios advises. - Manage Blood Sugar & Insulin Resistance
High insulin levels worsen NAFLD. Rios recommends pairing protein with fiber at every meal and following a low-carb or Mediterranean-style eating plan to keep blood sugar stable. - Improve Gut Health – It’s All Connected
“A healthy gut can help reduce liver inflammation,” says Rios. Add probiotics, prebiotic foods like garlic and onions, and avoid artificial sweeteners. - Get Regular Liver Checkups & Monitor Progress
Stay proactive with liver enzyme tests and imaging like ultrasounds. “Monitoring your liver health helps prevent progression to more serious conditions like NASH or fibrosis,” warns Rios.
The Bottom Line
NAFLD is a wake-up call—but it’s one you can answer with lasting changes. With the right diet, exercise, and support, your liver has the power to heal.
Tiffany Rios is a Registered Dietician and Certified Diabetes Educator with Shore Physicians Group’s Endocrinology office located at 18 West New York Ave in Somers Point, NJ. To schedule an in-person or virtual appointment with Tiffany Rios, call 609.365.5300.
