Harvard liver specialist names top three best snacks to reverse fatty liver and the last one may surprise you

Fatty liver diet: Fatty liver has become very common in Indian households, especially as sedentary lifestyle and processed and junk food, stress have taken centre stage in our lives. In an Instagram post, Harvard-trained liver and gut specialist Dr Saurabh Sethi has shared the top three snacks that actually help fatty liver when eaten with a healthy lifestyle.

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Best snacks for fatty liver

The top three snacks that can help fatty liver patients are nuts (walnuts and almonds), roasted chickpeas and sprouted pulses, Dr Saurabh Sethi explained in his video.


Nuts such as almonds and walnuts: According to Dr Saurabh Sethi, nuts such as almonds and walnuts are rich in monounsaturated fats and fibre which can improve lipid profiles and fatty liver accumulation. Walnuts are one of the few plant-based sources of omega-3 fatty acids and studies have shown that they are linked to reduced liver inflammation and improved enzyme levels.

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Roasted chickpeas: In a recently shared Instagram reel, Dr Saurabh Sethi who has over 25 years of experience shared that roasted chickpeas are an excellent source of plant-based protein and fiber which help in controlling blood sugar levels and improving insulin sensitivity. And this can help in reducing fatty liver.

Sprouted pulses: Sprouted pulses are high in bioavailable protein and nutrients. They have an excellent antioxidant capacity and fibre content, enhancing metabolic health and reducing liver inflammation.

Watch the video here

View this post on Instagram

A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

What is fatty liver and what are its symptoms?

Fatty liver is a condition where fat builds up in the liver. While having small amounts of fat in the liver is considered normal, excessive accumulation can lead to inflammation, damage, and even severe liver complications.

Causes and symptoms

Fatty liver disease can be categorized into two primary types based on its cause: alcoholic fatty liver disease (AFLD) and non-alcoholic fatty liver disease (NAFLD). In both cases, fat buildup in liver is a common symptom.

Alcoholic Fatty Liver Disease (AFLD): AFLD occurs due to excessive alcohol consumption. The liver metabolizes alcohol, but this process produces harmful substances that can damage liver cells, promote inflammation, and impair the liver's ability to break down fats. Over time, these factors lead to fat accumulation.

Non-Alcoholic Fatty Liver Disease (NAFLD): NAFLD is not associated with alcohol consumption and is often linked to metabolic risk factors. Causes include:

Obesity: Excess body weight increases fat deposition in the liver.

Insulin resistance and type 2 diabetes: These conditions interfere with the body’s ability to regulate fat storage and utilization.

Dyslipidemia: High levels of triglycerides and low levels of HDL ("good cholesterol") contribute to fat buildup.

Metabolic syndrome: A combination of obesity, hypertension, high blood sugar, and abnormal cholesterol levels increases the risk.

Rapid weight loss or malnutrition: These can disrupt the liver’s fat metabolism.

Other factors include:

Women with PCOS are at a risk of fatty liver

Family history of liver disease

Sleep apnea can exacerbate liver inflammation

Fatty liver Symptoms

Early symptoms include pain in the upper right abdomen, fatigue and general weakness

Progression of fatty liver disease can lead to Non-alcoholic steatohepatitis (NASH) or Liver fibrosis

Abdominal swelling (ascites) – fluid buildup in the abdomen

Enlarged spleen – swelling of the spleen due to liver dysfunction

Jaundice – yellow skin and eyes caused by bilirubin buildup

Spider-like blood vessels on the skin – small, visible red veins (spider angiomas)

Red palms (palmar erythema) – redness of the palms due to liver issues

Hepatic encephalopathy – confusion, poor concentration, or mental changes