Do you have a nonalcoholic fatty liver? Symptoms and causes

If you’ve been feeling off lately—sluggish, inflamed, struggling to lose weight no matter how hard you try- it could be your liver waving a red flag. In this post, we share everything you need to know about nonalcoholic fatty liver including symptoms and causes. NAFLD In America, fatty liver disease affects 90 million of us and 17 percent of our children. The crazy thing is that most of us are walking around not even knowing our liver is not functioning well.

When most people think about liver disease, they often associate it with heavy alcohol use. But here’s the surprising truth: nonalcoholic fatty liver disease (NAFLD) is now one of the most common liver conditions in the United States, affecting up to 1 in 3 U.S. adults—and many of them don’t even know it.

What You Need to Know About Nonalcoholic Fatty Liver Disease—And Why It Matters

I found out recently that my liver is not working at an optional range. It was a random test. One cause could be lack of hydration but other reasons could simply be the food in my diet. I am not a big drinker and I don’t have fatty liver disease but I if I didn’t pay attention to taking care of my liver, who know what could happen.

I’ve been doing a deep dive into this topic lately, and what I’ve learned is too important not to share. In this post, I’m breaking down what fatty liver disease really is, why it matters, and how to spot the early signs—because taking care of your liver might be the secret to feeling like yourself again.

Friends, studies predict that by 2050, over 40% of the U.S. population will be affected by NASLD. That’s a whole lot of people. Severe forms like metabolic dysfunction-associated steatohepatitis (MASH) are expected to rise sharply, increasing cases of fibrosis, cirrhosis, liver cancer, and deaths related to liver disease.

What Is Nonalcoholic Fatty Liver Disease?

NAFLD is a range of conditions where fat builds up in the liver cells in people who consume little or no alcohol. When this buildup of fat reaches more than 5–10% of the liver’s weight, it starts to interfere with how your liver functions.

There are two main types of fatty liver disease:

a. Simple fatty liver – This is the milder form, where fat is present in the liver, but there’s little to no inflammation or damage. It usually doesn’t progress or cause long-term harm if managed properly.

b. Nonalcoholic steatohepatitis (NASH) – This is the more serious form of NAFLD. It involves fat and liver inflammation, and it can lead to scar tissue, liver fibrosis, severe liver disease, or liver cancer over time.

Did you know that the average American eats about a pound of sugar and flour every single day. “152 pounds of sugar, 133 pounds of flour a year, that’s an enormous amount of flour and sugar every single day, and what that does is it drives the pathology of fatty liver” says Dr. Boham. t’s the starch and sugar that spike insulin levels, leading to fatty liver, high triglycerides, low HDL, inflammation, and increased insulin resistance—creating a vicious cycle.

NASH is also referred to in research as metabolic dysfunction-associated steatohepatitis (MASH) or steatotic liver disease, and it’s becoming a major reason for liver transplantation in the U.S.

We’re seeing this huge rise in fatty liver, not only because of alcohol, but because of high blood sugar, high levels of insulin, toxins like glyphosate and all the other toxins you’ve mentioned, medications that people are taking, all are putting stress on our liver.

Dr. Elizabeth Boham, The UltraWellness Center

Why Fatty Liver Disease Is on the Rise?

We’re seeing a dramatic increase in nonalcoholic fatty liver disease (NAFLD) worldwide—and especially in the United States—but it’s not just by chance. The rise in fatty liver disease in 2025 is driven by a combination of lifestyle, metabolic, genetic, and demographic factors. Below are the key contributors to this alarming trend:

What Causes Fatty Liver in People Who Don’t Drink Much Alcohol? 5 Factors

There are 5 factors that may cause fatty liver disease. The following are the top causes for nonalcoholic fatty liver disease.

1. Lifestyle and Metabolic Factors

Obesity Epidemic: The global obesity crisis continues to escalate, with excess weight being one of the primary risk factors for fatty liver disease. Obesity leads to visceral fat accumulation, which promotes fat deposits in the liver. Let’s take a deeper look at why there is more obesity.

The chemicals, seed oils, sugar and necessary additives are causing people to gain weight.

2. Rapid Weight Loss

People who are on weight loss medications are losing weight quickly which may increase your risk in developing fatty liver disease.

Losing weight too quickly can cause or worsen fatty liver disease due to:

• Excess Fat Mobilization: Rapid fat breakdown overwhelms the liver, leading to fat buildup.
• Oxidative Stress: Quick weight loss generates harmful molecules (ROS) that damage liver cells.
• Nutritional Deficiencies: Extreme dieting can deprive the liver of essential nutrients, impairing its function.
• Hepatic Inflammation: Sudden changes can trigger inflammation, worsening liver damage.

Gradual weight loss (1–2 pounds per week) is safer and more effective for improving fatty liver health.

3. Poor Diet

Diets high in ultra-processed carbohydrates, refined sugars, saturated fats, and particularly high fructose corn syrup have been strongly linked to increased fat production in the liver. The overconsumption of certain seed oils may contribute to fatty liver disease, but it’s more about the type, amount, and overall diet than seed oils alone.

Poor Diet → Fatty Liver

• Disrupted gut-liver axis: High-fat/sugar diets harm gut bacteria, causing liver inflammation.
• Ultra-processed foods: Refined carbs/sugars (e.g., fructose) overload liver fat production.  Research shows that carbs (and not fat) produce more fat in your belly and liver. Sugar switches on fat production in your liver, creating an internal process called lipogenesis, which is your body’s normal response to sugar.
• Excess calories: Overeating → fat storage in liver + insulin resistance.
• Harmful fats: Saturated/trans fats (fried foods, red meat) fuel inflammation.
• Low fiber/antioxidants: Reduces liver protection against damage.
• Fad diets: Extreme regimes (e.g., keto) may worsen fat buildup.

Avoid: Sugary drinks, fried foods, white carbs, alcohol.
Focus: Fiber (veggies, whole grains), lean proteins, balanced meals.

4. Sedentary Lifestyle

Reduced physical activity has worsened metabolic dysfunctions like insulin resistance and dyslipidemia, making it easier for excess fat to build up in the liver.

5. Type 2 Diabetes and Insulin Resistance

The rising prevalence of type 2 diabetes and pre-diabetes globally has led to increased cases of metabolic dysfunction-associated steatotic liver disease (MASLD)—a new term for what was previously known as non-alcoholic fatty liver disease. These conditions impair the body’s ability to manage blood sugar and fat properly, which in turn affects liver health.

This type of fatty liver disease isn’t caused by drinking too much alcohol. Instead, it’s linked to things like insulin resistance, high cholesterol, excess body weight, and metabolic syndrome. It’s a silent issue that can lead to very serious problems over time—including liver failure, liver cancer, and the need for a liver transplant.

How Do You Know If You Have Fatty Liver Disease?

The tricky thing about nonalcoholic fatty liver disease (NAFLD) is that it often has no obvious symptoms—especially in the early stages. Many people don’t realize they have it until it shows up during routine medical testing.

Fatty Liver Disease Is Often The Body’s Way of Waving A Red Flag

Fatty liver disease is often the body’s way of waving a red flag. It’s an early warning sign that something deeper is going on—something that could raise your risk for a whole range of health problems if left unchecked.

According to Dr. Elizabeth Boham, one of the first clues can come from routine blood work. If you’ve ever had a comprehensive metabolic panel, your doctor might have looked at liver enzymes—specifically AST and ALT. If these markers are on the high end of normal or elevated beyond the healthy range, it could be a sign your liver is struggling and storing excess fat.

From there, your doctor may order an ultrasound to check for fat buildup in the liver—one of the most common ways fatty liver is officially diagnosed.

Common Clues and Symptoms of NAFLD

While some people never feel a thing, others may notice:

• Persistent fatigue
• Mild abdominal discomfort in the upper right side
• Unexplained weight gain or difficulty losing weight
• Bloating or a feeling of fullness
• Abnormal results on liver function tests
• Elevated liver enzymes found during routine blood work
• Signs of metabolic syndrome (like high blood pressure, high cholesterol, or insulin resistance)

The only way to confirm a diagnosis of NASH may be through imaging (CT scan, ultrasound, or sound waves) or, in some cases, a liver biopsy—where a small sample of liver tissue is examined for inflammation and scarring.

Why It’s a Big Deal

Left unchecked, NAFLD can silently progress to more advanced liver conditions including:

• Non-alcoholic steatohepatitis
• Liver fibrosis (scarring of the liver)
• Cirrhosis (advanced scarring that affects liver function)
• Liver failure
• Liver cancer
• Increased risk of heart disease and cardiovascular disease

What’s alarming is that these serious outcomes often develop over a long period of time—which is why early intervention and awareness are so important.

The Good News: You Can Take Action

The best way to manage or even reverse early-stage NAFLD is through healthy lifestyle choices. There are treatment options available, but most doctors agree: the most important thing you can do is adopt habits that support liver health and reduce fat buildup.

Here’s what that looks like:

✔️ Follow a Healthy Diet

• Focus on whole grains, lean proteins, healthy fats, and fiber-rich fruits and veggies.
• Reduce processed sugars, saturated fats, and refined carbs.
• Foods high in vitamin E and antioxidant properties may help reduce liver inflammation, according to some clinical trials.

Liver-Loving Foods to Prioritize

• Vegetables & Fruits: Focus on leafy greens (like spinach and kale), broccoli, berries, and other non-starchy veggies to help reduce liver fat and inflammation.
• Whole Grains: Choose oats, brown rice, quinoa, and whole-grain breads or pastas to help regulate blood sugar levels.
• Healthy Fats:
  • Monounsaturated fats: Olive oil, avocados, nuts, and seeds.
  • Omega-3s: Fatty fish (like salmon and mackerel), flaxseeds, and walnuts.
• Lean Proteins: Incorporate fish, skinless poultry, legumes (beans and lentils), tofu, and tempeh.
• Coffee: Moderate consumption (up to 3 cups per day) may help reduce liver fat and improve liver enzyme levels.

🚫 Foods to Limit or Avoid

• Unhealthy Fats: Cut back on saturated and trans fats found in red meat, fried foods, processed snacks, and full-fat dairy.
• Added Sugars: Avoid sugary drinks, candy, baked goods, and anything containing high-fructose corn syrup.
• Refined Carbohydrates: Skip white bread, white rice, regular pasta, and pastries—they spike blood sugar and promote fat buildup.
• Alcohol: One of the most harmful substances for liver health and a major cause of liver disease.

✔️ Stay Physically Active

• Aim for at least 150 minutes of moderate physical activity each week including strength training.
• Exercise helps reduce insulin resistance and lowers the amount of fat stored in your liver.

✔️ Maintain a Healthy Weight

• Even modest weight loss (5–10% of your body weight) can have a huge positive effect on liver enzyme levels and inflammation.

✔️ Limit Alcohol Intake

• While NAFLD isn’t caused by alcohol, even moderate alcohol intake can worsen the condition.

✔️ Drink Lots of Water Daily

Staying hydrated might seem basic, but it’s a powerful tool for supporting liver health, especially if you’re dealing with fatty liver disease. Here’s how water helps:

• Flushes toxins: Water supports your kidneys in removing waste, easing your liver’s workload.
• Boosts metabolism: Hydration helps break down fat and can support weight loss, a key step in managing NAFLD.
• Aids digestion: Water promotes healthy bile flow, which is essential for fat digestion and toxin removal.
• Reduces inflammation: Staying hydrated helps lower oxidative stress, protecting liver cells from damage.
• Supports appetite control: Drinking water can help reduce cravings and prevent overeating.

Aim for at least 8 cups a day, and add lemon or citrus for a detox-friendly dose of vitamin C.

✔️ Work with Your Healthcare Provider

• A physical exam, liver tests, and medical history can help guide the right approach.
• If needed, your provider may refer you for additional imaging or a liver biopsy to assess liver stiffness or inflammation.

Final Thoughts

If you’ve been told you have a fatty liver or you’re experiencing signs of metabolic dysfunction, don’t ignore it. While the condition can feel overwhelming, the good news is that it’s manageable—and often reversible—with the right knowledge, support, and action.

Talk to your healthcare provider, get regular checkups, and start making small, consistent changes that protect your overall health—and your healthy liver.

Because when your liver is functioning well, everything else works better too.