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Fatty Liver Isn’t Just About Fat — It’s a Sign Your Whole Body Is Out of Balance
Let's face it, if doctors have diagnosed you with a "fatty liver," you likely feel confused or even dismissed. But fatty liver disease (NAFLD or AFLD) is not just about eating too much fat or being overweight. It’s your body trying to tell you there’s a deeper imbalance going on — usually starting in your gut, hormones, or nutrient levels.
In this blog, we’ll break it down in a way that actually makes sense — what causes it, how everything is connected (like your gut, thyroid, pancreas, and gallbladder), what tests to run, and, most importantly, how to start healing with functional medicine tools and a 90-day plan.
What Else Contributes to Fatty Liver Disease?
1. Cholesterol Confusion
Are you experiencing elevated levels of LDL or triglycerides? Yes—that’s not just a heart issue. It’s often a liver warning. When the liver isn’t processing fats right, cholesterol builds up. [Study]
2. Iron — Too Much or Too Little
Low iron messes with bile production. Too much iron causes oxidative damage. Either one can throw your liver off. [Study]
3. Pancreas & Insulin Resistance
Fat around the pancreas slows down insulin production. Less insulin = more blood sugar = more fat in the liver. It's all connected. [Study]
4. Gallbladder Struggles
Your gallbladder helps digest fat. If it’s sluggish (or removed), bile doesn’t flow right, and that can lead to fat building up in the liver. [Study]
5. The Gut-Liver Connection
If your gut lining is leaky or overrun with bad bacteria (aka dysbiosis), toxins like LPS slip into your bloodstream, triggering liver inflammation, poor detox, and fat buildup in the liver. [Study]
Want to support your gut first? Read “Leaky Gut & Dysbiosis: The Hidden Gut Imbalances Behind Fatigue, Brain Fog, and Inflammation” to start understanding the root cause.
6. Thyroid Function
Low thyroid (even “normal but low”) slows metabolism, reduces bile flow, and increases liver fat. It’s one of the most under-checked root causes. [Study]
7. Hormones Are Huge
High insulin = more fat storage. High cortisol = more inflammation. Estrogen dominance = liver overload. If your hormones are off, your liver is likely suffering. [Study]
8. Diet (It’s Not Just Calories)
Fructose (like in sodas or packaged snacks) converts straight into liver fat. Refined carbs and harmful oils (like canola or soybean) also add fuel to the fire. [Study]
9. Missing Nutrients
You may think you are eating "healthy," but you could still be lacking essential nutrients that your liver needs to function properly.
- Choline—helps ship fat out of the liver
- Magnesium — helps your body use insulin better
- Vitamin D—lowers inflammation
- Zinc—supports detox enzymes
Functional Medicine Testing You Should Consider
- GI-MAP or stool test—to find gut imbalances, candida, parasites, or leaky gut
- Full Thyroid Panel—not just TSH. Include Free T3, Free T4, RT3, TPO
- Fasting Insulin + HOMA-IR—screens for early insulin resistance
- Liver Enzymes—ALT, AST, GGT to measure inflammation
- Vitamin D, Magnesium, zinc—critical liver nutrients
- Ferritin + Iron Panel—check for overload or deficiency
Your 90-Day Liver Reset Protocol
Phase 1: Drainage & Detox (Days 1–30)
- Choline—moves fat out of the liver
- Vitamin D—supports immune + inflammation
- Magnesium + Zinc—reduce insulin resistance + oxidative stress
- Lifestyle: Castor oil packs, dry brushing, lots of water
Phase 2: Gut & Mitochondria (Days 31–60)
- Berberine—amazing for blood sugar and gut health
- Milk Thistle—regenerates liver cells
- Taurine—helps bile flow and reduces oxidative stress
- Focus: Fermented foods, low sugar, fiber-rich meals
Phase 3: Hormones + Maintenance (Days 61–90)
- TUDCA—bile flow, detox, and cell repair
- Optional: DIM + Calcium D-Glucarate if estrogen is high
- Keep going: Whole foods, hydration, and balanced movement
Your Liver-Loving, Low Glycemic Diet
It aids in stabilizing blood sugar, reducing cravings, and supporting insulin levels.
- Veggies: Broccoli, spinach, kale, cauliflower
- Fruits: Berries, grapefruit, green apples
- Grains: Quinoa, oats, barley
- Legumes: Lentils, black beans
- Fats: Avocados, flax, walnuts
- Dairy Alternatives: Coconut yogurt, unsweetened almond milk
Foods to Avoid for Now
- Sugar-sweetened drinks (fructose overload)
- White bread, pasta, and pastries
- Seed oils like canola, soybean, corn oil
- Heavy alcohol or daily drinking
Liver-Supporting Superfoods
- Cruciferous veggies (broccoli, Brussels sprouts)
- Dandelion greens, parsley, cilantro (bile support)
- Egg yolks, sunflower lecithin (choline-rich)
- Wild-caught fish, flaxseeds, chia (anti-inflammatory fats)
- Turmeric, garlic, green tea (detox + antioxidant)
Supplements
| Supplement | Why It Helps | Suggested Dosage |
|---|---|---|
| Choline | Moves fat out of liver | 550 mg/day |
| Vitamin D | Reduces liver inflammation | 2,000–5,000 IU/day |
| Magnesium | Improves insulin response | 300–400 mg/day |
| Zinc | Boosts detox + protects cells | 30–50 mg/day |
| Berberine | Balances blood sugar + gut | 500 mg twice daily |
| Taurine | Supports bile + mitochondria | 500–1000 mg/day |
| Milk Thistle | Protects and regenerates liver | 200–400 mg/day |
| TUDCA | Improves bile flow and repairs cells | 250–500 mg twice daily |
[Choline and fatty liver study]
Note: Always talk to your practitioner before starting new supplements.
📝 Key Takeaways
- Fatty liver is a sign of systemic imbalance — not just diet or weight.
- Gut health, hormones, the thyroid, bile flow, and nutrients all play a role.
- Run targeted tests and use a functional 90-day plan to begin healing.
- Food is powerful: choose low-glycemic, liver-supporting meals daily.
Final Thoughts
If you're dealing with fatty liver, please know this: Fatty liver can improve with the right approach. However, the key is to understand your body and provide it with the necessary nutrients to function properly.
This is a root cause of healing. This approach is how you take your power back.
Start with testing. Heal your gut. Fix the metabolic triggers. And watch your body come back into balance — one intentional step at a time.
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About the Author
Written by Delilah Ko, a functional medicine student passionate about uncovering the root causes of chronic conditions. Delilah combines science-backed research with holistic insights to make complex health topics accessible and empowering.
Disclaimer:
This blog is written by a student currently studying functional medicine and is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new supplement or protocol, especially if you have an underlying medical condition or are taking medications.
Affiliate Disclosure: Some of the links shared in this blog may be affiliate links. This means I may earn a small commission if you choose to make a purchase through them — at no additional cost to you. I only recommend products I trust or personally use. Thank you for supporting this blog and my work in functional medicine!
