Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD), previously called nonalcoholic fatty liver disease (NAFLD) or referred to as "fatty liver disease," is a condition where fat accumulates in the liver without excessive alcohol consumption as the primary cause. This condition is becoming increasingly common, often linked to a sedentary lifestyle and an unbalanced diet. Although it is often silent in its early stages, MASLD can lead to complications if left untreated, such as cirrhosis or even liver cancer.
The good news is that MASLD is a reversible condition if detected early. By modifying your diet and lifestyle, you can reduce fat accumulation in the liver, limit inflammation, and prevent long-term complications.
Diagnostic Criteria
To diagnose MASLD, doctors may rely on a combination of tests:
- Blood tests: Measurement of liver enzymes (ALT, AST), which may be elevated in cases of liver issues. Triglyceride levels are also checked, as they are often elevated.
- Liver ultrasound: Allows visualization of fat accumulation in the liver.
- FibroScan or biopsy: Assess the degree of fibrosis if the disease is advanced.
Main Causes
MASLD is often associated with factors such as:
- Excess weight and abdominal obesity
- A diet high in sugar and saturated fats
- Type 2 diabetes and insulin resistance
- Lack of physical activity
A healthy lifestyle, including a balanced diet and regular exercise, plays a key role in managing and preventing this condition.
How to Improve Your Liver Health
1. Reduce Sugar Intake (Less than 50 g per day)
Excess sugar, especially fructose, can promote fat accumulation in the liver.
1.1 Practical Tips
- Wait 15-20 minutes before eating dessert: Are you still hungry? Sometimes, a short break is enough to curb cravings.
- Prepare homemade desserts with less sugar or opt for fresh fruits.
- Replace sugary drinks with water, herbal teas, or unsweetened infusions. You can also make infused water by adding lemon slices or herbs.
- Read nutrition labels to check for added sugars. Choose unsweetened products, such as plain yogurt, or those containing less than 6 g of sugar per 100 g serving.
1.2 Fructose: A Key Factor to Monitor
Fructose, a type of sugar commonly found in sugary drinks and processed foods, can worsen MASLD. Unlike glucose, which is used throughout the body, fructose is mainly metabolized by the liver. When consumed in excess, it leads to fat accumulation in the liver, exacerbating MASLD.
How to Limit Fructose in Your Diet?
- Reduce sugary drinks, including sodas, fruit juices, and energy drinks.
- Carefully read food labels, as fructose can appear under different names, such as high-fructose corn syrup.
- Choose whole fruits instead of fruit juices or processed fruit products. Whole fruits are not only lower in sugar concentration but also contain fibre, which slows sugar absorption and helps maintain liver health.
2. Optimize Fat Intake
2.1 Reduce Saturated Fat Intake
Saturated fats, often found in fatty meats, full-fat dairy products, and certain processed foods, can harm liver health. Reducing their intake helps limit fat accumulation in the liver and supports liver function:
- Choose lean meats such as skinless chicken, fish, or pork tenderloin.
- Incorporate plant-based proteins like legumes, tofu, edamame, tempeh, or textured vegetable protein (TVP).
- Opt for low-fat dairy products: milk and yogurt with 0-2% fat, and cheeses under 20% fat. Consider exploring plant-based milk alternatives.
- Read nutrition labels to identify saturated fats and aim for less than 2 g per serving.
2.2 Omega-3: A Liver Health Ally
Omega-3s have anti-inflammatory properties, essential for a liver affected by fat accumulation. They also help regulate triglyceride and liver enzyme levels in the blood. Here’s how to easily incorporate them into your diet:
- Eat more fatty fish such as salmon, mackerel, sardines, or herring.
- If you don’t like fish, opt for plant-based sources of omega-3s like flaxseeds, chia seeds, or walnuts. Add chia seeds to your smoothies or yogurt.
- Use flaxseed or camelina oil as a dressing for salads or steamed vegetables.
3. Increase Fibre Intake
Fibre helps regulate fat levels in the blood and supports digestion.
- Integrate whole grains into your diet. Try a new grain each week: quinoa, barley, millet, or buckwheat. You can even include them in your breakfast.
- Replace refined grains (white bread, white rice) with whole-grain options such as brown rice, whole-wheat couscous, and whole-grain pasta or bread.
- Stock up on fruits and vegetables: Every meal is an opportunity to diversify vegetables, whether in soups, stir-fries, ratatouilles, or even smoothies.
- As for snacks, don't hesitate to nibble on raw vegetables with hummus or opt for a fresh fruit salad.
4. Increase Physical Activity (150 minutes of moderate activity or 75 minutes of intense activity per week)
Regular physical activity is crucial for managing MASLD. It helps burn fat, improve insulin resistance, and maintain a healthy weight:
- Try a new sport like swimming, cycling, yoga, or dancing.
- Move naturally: take the stairs instead of the elevator, walk during phone calls, or take active breaks throughout the day.
- Plan home workouts: follow online workout videos or do simple exercises like brisk walking or squats.
5. Reduce Alcohol Intake (1-2 drinks per week)
Alcohol is an additional risk factor for MASLD:
- Set reasonable limits, such as only drinking on special occasions.
- Drink slowly to savour and reduce consumption.
- Replace alcoholic cocktails with homemade mocktails using fresh fruits, sparkling water, and herbs like mint.
- Learn to say no: Don’t be afraid to decline a drink if you don’t want one.
6. Coffee: A Moderate Friend
Coffee consumption has been linked to a reduced risk of liver disease, including MASLD.
- Drink 1-2 cups of coffee per day, ideally in the morning, to enjoy its benefits without affecting your sleep.
- Prefer black coffee or with a splash of milk, without sugar or cream.
- If you enjoy multiple cups a day, alternate with decaf coffee or herbal teas to stay hydrated.
Take Control of Your Liver Health with Personalized Support
Understanding what influences MASLD and taking action on the right factors is essential for managing this condition. A registered dietitian can help you implement sustainable strategies tailored to your lifestyle, without unnecessary restrictions or temporary solutions.
The goal? Concrete, realistic, and lasting changes that help restore your energy, protect your liver, and improve your overall well-being without frustration.
Make an appointment with a Registered Dietitian Nutritionist today and move towards better health, at your own pace.
The Advantage of Consulting with TeamNutrition: Continuous Support to Stay Motivated
With TeamNutrition’s Support+ service, you gain exclusive access to our inspiration group, a space for sharing and motivation within a dedicated community. You can also ask your dietitian questions between sessions through a dedicated chat for personalized guidance and follow-up tailored to your needs.
Every small step counts for your liver health, and we are here to support you on this journey!
