Metabolic dysfunction–associated steatohepatitis (MASH), previously known as nonalcoholic steatohepatitis (NASH), occurs when excess fat builds up in the liver, triggering inflammation that can lead to scarring or cirrhosis. Since the liver processes everything you consume, adopting a nutritious diet is crucial for managing MASH effectively.
Experts like Joe Galati, MD, founder of Liver health Specialists of Texas in Houston and author of Eating Yourself Sick, advocate for whole, unprocessed foods. “A plant-based or Mediterranean diet works best—both are anti-inflammatory, support weight loss, and help control cholesterol and blood pressure,” he notes. While diet can complement your health, it should never replace your doctor’s prescribed treatment plan. Here are seven top foods to support your liver and manage MASH.
1. Walnuts
Walnuts are packed with unsaturated fats, fiber, and plant protein, promoting heart health and appetite control. These nutrients may aid weight management, enhance gut health, and boost your gut microbiome—the community of microbes in your intestines that supports digestion and immunity. Zhaoping Li, MD, PhD, a professor at UCLA’s Division of Clinical Nutrition, emphasizes, “Walnuts offer a balanced mix of carbs, fats, and protein, with fiber that keeps your gut microbiome thriving.” Studies suggest walnuts and their oil can reduce inflammation, making them a smart choice for MASH, unlike high-fat, calorie-dense foods that may harm liver cells.
2. Olive Oil
A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats that may lower triglyceride buildup in the liver. Its phenols, plant compounds, combat free radicals that damage cells. Research also indicates olive oil can decrease liver enzyme levels, markers of liver health. However, with 126 calories per tablespoon, moderation is key to avoid excess calorie intake.
3. Apples
Apples are a great source of flavonoids—antioxidants with anti-inflammatory benefits that may slow liver disease progression. Studies on middle-aged adults show flavonoid-rich foods like apples, pears, and peaches can reduce fat accumulation, inflammation, and insulin resistance. Enjoy them as a healthy snack, but keep portions balanced.
4. Green Tea
Green tea’s polyphenols, especially epigallocatechin gallate (EGCG), help neutralize free radicals and reduce oxidative stress. This supports liver function, improves lipid metabolism, and may prevent cirrhosis and fibrosis. As a nearly calorie-free drink, it aids weight management—opt for sugar-free or low-sugar versions to avoid added sugars in bottled varieties.
5. Oranges
Oranges contain hesperidin, a compound that may lower blood sugar, break down fatty acids, and reduce liver fat. A small study found that eating nearly three oranges daily for four weeks decreased liver fat in adults with liver disease compared to non-citrus fruit eaters. Dr. Li advises, “Swap fruit for starchy foods, but limit to two servings daily if sedentary, as excess sugar can still impact MASH.”
6. Leafy Greens
Swapping a serving of carbs (e.g., bread or potatoes) for 1.5 cups of cooked leafy greens like kale or spinach over three months can reduce fatty liver, even in advanced MASH cases. These veggies provide fiber, vitamins, and nutrients essential for digestion. Dr. Li recommends nonstarchy options like asparagus, broccoli, and cauliflower for a MASH-friendly diet.
7. Tofu
Tofu and other whole soy foods (edamame, soy nuts, unsweetened soy milk) offer plant-based protein that may lower blood sugar, insulin, and inflammation—key issues in MASH. Isoflavones in soy protein reduce blood lipids and liver fat accumulation while protecting against cell damage, supporting overall liver health.
Key Takeaways
A whole-foods diet, inspired by Mediterranean principles, can help manage MASH symptoms by balancing fats, proteins, fibers, and carbs. Incorporate these foods as part of your doctor’s treatment plan for the best results. For more health tips, visit our nutrition guide or liver health resources.
MASH diet, liver health foods, metabolic steatohepatitis, healthy fats MASH, plant-based MASH diet.