By Svetlana Kogan, MD IFMCP
Most of us don’t give much thought to our liver — yet it quietly works around the clock to keep us healthy. This organ acts like the body’s ultimate “processing plant.” It filters toxins, manages blood sugar, processes cholesterol, and produces bile to help us digest fats. But when fat begins to build up inside the liver, its ability to do all of these jobs gets disrupted.
This buildup is called Fatty Liver Disease, or more recently, Metabolic Dysfunction-associated Steatotic Liver Disease (MASLD). It’s one of the fastest-growing health concerns in the U.S. and understanding it could literally save lives.
Why Should We Care?
Fatty liver often develops quietly — with little or no symptoms at first. But it can set off a chain reaction in the body.
Take the example of an average middle-aged man. He grabs fast food on busy days, enjoys soda with lunch, and has gained some weight over the years. During a routine check-up, his doctor notices abnormal liver tests. An ultrasound confirms fatty liver. At first, our guy feels fine. But over time, the liver’s reduced ability to handle insulin can push him toward prediabetes and type 2 diabetes. Cholesterol and triglycerides creep upward, raising his risk for heart attack and stroke. He begins to feel more tired and sluggish, a common but often overlooked symptom. If the fat in his liver causes inflammation and scarring, it can progress to a more serious condition known as NASH (nonalcoholic steatohepatitis), fibrosis, or even cirrhosis — permanent liver damage.
Research confirms this. The American Heart Association notes that people with fatty liver are more likely to die of heart disease than liver disease itself. That’s powerful motivation to pay attention early.
How Common Is It?
The numbers are staggering. According to the National Institute of Diabetes & Digestive & Kidney Diseases, about one in four Americans has fatty liver disease. That’s around 75–100 million people.
The American Liver Foundation adds that up to 75% of people who are overweight and up to 90% of those with severe obesity are affected.
The Food Connection
So how did we get here? Diet plays a vital role. From a functional medicine perspective, fatty liver isn’t just about overeating — it’s about the quality of food we consume.
The biggest culprits are ultra-processed foods. These are products loaded with added sugars, refined grains, unhealthy fats, preservatives, and artificial ingredients. They’re cheap, tasty, and convenient — but they overwhelm the body with calories and starve it of nutrition.
Here are some common examples linked to fatty liver risk: sodas, energy drinks, packaged cookies and pastries, chips, fast-food burgers, fried chicken, pizza with processed meats, hot dogs, bacon, sugary cereals, boxed mac & cheese, and ice cream or flavored yogurts.
As one scientific review put it: “Dietary intervention alone can significantly reduce liver fat content, independent of weight loss” (Journal of Hepatology). That means it isn’t just about calories — it’s about what’s on the plate.
Healthy Swaps for a Happier Liver
The good news? Change is possible. Making small, realistic adjustments to everyday meals can make an enormous difference. Try these swaps:
• Soda → sparkling water with lemon or berries
• Chips → nuts or roasted chickpeas
• Fast food burger & fries → grilled chicken salad
or wrap
• White bread → whole-grain or sprouted bread.
• Ice cream → plain frozen Greek yogurt with fruit.
• Processed deli meats → sliced turkey, chicken, or lentil-based options
Tip: Start with one or two swaps you enjoy and build from there. Your liver will thank you!
Recent research demonstrates that weight loss of 7–10% is associated with significant histological improvement and can resolve steatohepatitis.
In plain language: losing even a modest amount of weight and improving diet quality can dramatically improve liver health.
Unlike many chronic conditions, fatty liver is not a life sentence if addressed early. The liver is remarkably resilient — it wants to heal. By making better food choices, moving more, and catching the condition before it progresses, millions of people could avoid diabetes, heart disease, and liver failure.
Think of it this way: every time you choose water over soda, a home-cooked meal over drive-thru, or a walk over another hour on the couch, you’re giving your liver a chance to thrive.
Svetlana Kogan, M.D.
The author of ‘Diet Slave No More!’, Svetlana Kogan, MD is a Board-Certified Internal Medicine, Holistic & Functional Medical Doctor with 25 years of experience. She has appeared as a health expert on prime-time TV and radio stations and has authored hundreds of holistic health articles for internet and print. She moved her Concierge Practice from Manhattan NYC to Naples in 2019. Her Functional Medicine Primary Care Practice is focused on prevention and holistic approach to illness, and longevity.
720 Fifth Ave S, Unit 209, Naples , FL 34102
Phone: (239) 676-6883
www.customlongevity.com