Why Fatty Liver Is Affecting More Young People And What You Can Do About It

Last Updated:July 20, 2025, 16:00 IST

The cases of fatty liver among the younger generation is at a rapid rise. However, with certain lifestyle changes, fatty liver can be reversed.

Liver ailments, once limited to older individuals, have now become quite prevalent among the youth also. A common condition experienced by many in the younger generation today is non alcoholic fatty liver disease (NAFLD). Due to many lifestyle compromises, including poor diets, excess fat and obesity, fatty liver is increasingly affecting young adults. If not treated on time, a fatty liver may ultimately result in diseases such as non-alcoholic steatohepatitis (NASH), liver fibrosis, cirrhosis, and even liver cancer.

However, there is no need to hit the panic button just yet. By mixing correct medical treatment and certain lifestyle changes, you can reverse the fatty liver and rejuvenate your body.

Here are five strategies based on evidence and study that could prove beneficial against fatty liver.

Mediterranean Diet 

The liver’s health is significantly influenced by the food you intake. Why, studies promote a Mediterranean diet for individuals to guard against liver ailments. According to the Journal of Hepatology, fruits, vegetables, whole grains, nuts, olive oil, and fatty fish are highly beneficial for your liver and overall health. A Mediterranean diet, lacking refined carbs and processed sugars, is rich in anti-inflammatory and antioxidant foods that help reduce liver fat.

Physical Activity 

A 2017 study by the Journal of Hepatology found that NAFLD and insufficient physical activity or a sedentary lifestyle are interlinked. Regular exercise is a powerful tool to conquer health problems, including liver ailments. Adding 150 minutes of weekly light to intense exercising and taking part in more physical activities is bound to support your liver and overall body functioning.

Losing Weight 

Once you raise your physical activities or incorporate a fitness regime into your lifestyle, while eating a balanced diet, you naturally start losing fat and the excess weight you had been carrying. Gradual and sustained weight loss can be transformative and is considered one of the most effective ways to reverse fatty liver.

Cut Down Sugar 

According to the US-based National Library of Medicine, reducing sugar intake is another easy means to counter fatty liver and its consequences. Excess sugar is directly linked to fat accumulation in your liver. Why, medical experts advise you to limit the soft drinks, pastries and other sweet delicacies that you so dearly love. Health advisers also suggest avoiding refined carbs and replacing them with whole foods and ones that have a low glycemic index.

Coffee 

Coffee, especially black coffee, without sugar or cream, could positively influence liver health. Rich in antioxidants like chlorogenic acid, drinking coffee can help reduce oxidative stress in the liver. While excess caffeine is never good for your health, drinking coffee occasionally can give people with NAFLD lower levels of liver enzymes, reduced liver inflammation and decreased risk of liver fibrosis.

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Delhi, India, India

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