Caroline Morin, NBC-HWC
By 2040, nearly half of Americans are projected to have what’s now called Metabolic Associated Steatotic Liver Disease (once known as fatty liver disease). For years, this condition was only seen in heavy drinkers. Now, it’s showing up in people who have never touched alcohol, even in children! Left unchecked, it can lead to cirrhosis, an irreversible liver disease.
How did we get here and what can we do about it?
The problem is that modern life piles on more demands than our liver was ever designed to handle.
The good news? Your liver is one of the most resilient organs in your body. It can repair itself and even regenerate when given the right conditions! Small, consistent changes in nutrition and lifestyle can dramatically reduce the load on your liver — and drastically improve your overall health in the process!
Why your liver is struggling
Food has changed. A lot.
Our great-grandmothers cooked meals with simple, whole ingredients. Today, our food is full of cheap, high-yield ingredients like refined sugar, corn, wheat, and industrial seed oils. These foods are high in calories but stripped of fiber, vitamins, and minerals. Your liver, which is responsible for processing everything that comes into your body, is forced to work overtime without the nutrients it needs to do its job.
Sugar is everywhere.
It’s not your fault you crave it! Humans evolved to crave sweetness because things like fruit or honey provided quick energy to fuel survival in scarcity. But modern food is full of added, highly processed sugar — in our coffee cream, cereals, sauces, drinks, protein bars, ketchup and salad dressings and even in so-called “health foods.” The average American consumes about 68 grams of sugar daily, far more than the health experts recommend. Our body isn’t designed to process all this sugar safely. 100 years ago, Americans might have had less than 20 grams a day. Go further back in history and it would have been even less.
The system isn’t on your side.
The U.S. Department of Agriculture updates dietary guidelines every five years. While the expert scientists who advise the USDA recommended lowering added sugar intake to under 6% of daily calories (which would be about 30 grams for someone eating 2,000 calories), industry pressure in 2020 kept the official guideline at 10% (or 50 grams). It’s a reminder how much Big Food and lobbyists impact us — and their priorities aren’t always aligned with our health. The new guidelines come out at the end of this year and may change the way we do business for the better.
Toxins are part of modern life.
Your liver also filters and detoxifies chemicals from the environment. That job has become exponentially harder with the rise of synthetic compounds like PFAS, known as “forever chemicals” because of the way they break down slowly and accumulate in human tissue, including our liver. PFAS are endocrine disrupting chemicals that interfere with our hormone production and regulation. They may also mimic fatty acids, contributing to fat buildup. PFAS show up in all sorts of household goods including things like
- Makeup
- Personal care and beauty products
- Non stick cookware
- Feminine hygiene products like tampons and pads
- Water resistant clothing
- Fast food wrappers and takeout containers
While we can’t completely eliminate exposure, we can take steps to reduce it.
How to support your liver every day
The key is not perfection, but progress. Even small changes lighten the load on your liver. Here are some science-backed ways to help:
- Build balanced meals. Include protein, fiber, and healthy fats at every meal to stabilize blood sugar and ease liver stress.
- Prioritize fiber. Aim for a minimum of 20–30 grams daily from whole grains, beans, vegetables, fruits, nuts, and seeds
- Add omega-3s. Fatty fish, walnuts, flaxseeds, and olive oil help reduce inflammation.
- Move your body. Exercise improves insulin sensitivity and helps your liver metabolize fat more efficiently.
- Be mindful with medications. Even over-the-counter medications like acetaminophen can burden your liver. Be sure to consult with your medical provider.
- Limit alcohol. Even small amounts can add to the strain.
- Reduce toxins where possible. Use resources like the Environmental Working Group’s Healthy Living app to scan products and swap out high-risk items in your household.
Take your next steps
All of this can feel like a lot, but remember: you don’t need to tackle everything at once. Instead, think of supporting your liver like building muscle. Small, consistent actions create lasting results. Start by asking yourself a few questions.
- Where in your day might hidden sugars be sneaking in? (Think coffee creamers, flavored yogurt, granola bars, salad dressings.)
- What’s one processed food you could replace with a whole-food option this week?
- Is there one personal care or household product you could swap for a safer option?
- How could you move your body today in a way that feels good and sustainable?
Now, pick just one change. Write it down, commit to it, and pay attention to how your energy, digestion, and mood respond.
Look, just like you need rest and recovery to be your best, your liver needs some breathing room from constant overload. Give it the chance to repair and even regenerate, and it will take care of you for a lifetime.
