Lifestyle changes — including diet and weight loss — are the main ways to prevent and manage metabolic dysfunction-associated steatotic liver disease (MASLD), formerly called nonalcoholic fatty liver disease (NAFLD). MASLD develops when fat builds up in the liver because of conditions such as obesity, type 2 diabetes, high cholesterol and high blood pressure.

A healthy diet can help reduce fat and inflammation in the liver, potentially reversing MASLD and a more serious form of liver disease called metabolic dysfunction-associated steatohepatitis (MASH). This disease was formerly called nonalcoholic steatohepatitis (NASH).

The Mediterranean diet is recommended for people who have MASLD.

Eating a Mediterranean diet can help you lose weight. Losing 5% to 10% of body weight can significantly improve MASLD. But even without weight loss, the Mediterranean diet is a powerful tool against liver disease.

The Mediterranean diet is rich in fruits, vegetables, lean proteins and healthy fats. It's high in fiber, vitamins, minerals and polyphenols, which are plant compounds that contain antioxidants and anti-inflammatory properties. The diet includes the following foods.

Vegetables. Aim for at least three servings of vegetables daily. One serving is equal to 1 cup raw or 1/2 cup cooked vegetables. In-season vegetables and fresh frozen options without sauce are best. Focus on nonstarchy vegetables such as asparagus, broccoli, carrots and spinach. Limit starchy vegetables such as potatoes.

Fruits. Get at least two servings of fruit daily. One serving is equal to 1 cup of fresh fruit. Choose fresh or frozen fruits or fruit canned in its own juice. Drain the juice in canned fruit before eating. Avoid fruit juices, which are high in calories and low in fiber.

Fish and seafood. Aim for three or more servings of fish and seafood a week. One serving is 3 to 5 ounces, which is about the size of a deck of cards. Fatty, cold-water fish such as salmon, tuna, lake trout, sardines, mackerel and herring are especially high in anti-inflammatory omega-3 fatty acids.

Poultry and eggs. White meat chicken without the skin and eggs are good sources of protein. One serving of chicken is 3 ounces, which is about the size of a deck of cards. One serving of eggs is one large egg.

Legumes and beans. Eat three or more servings a week of legumes and beans. One serving equals half a cup. Peas and lentils, along with a variety of beans — red, black, lima, kidney, soy and navy — are good choices.

Whole grains. Choose 100% whole grains when adding breads and other grain foods, such as rice, pasta, oatmeal and tortillas, to your diet.

Nuts and seeds. Aim for four servings of nuts and seeds a week. One serving equals 1/4 cup. Choose raw, unsalted varieties, such as almonds, walnuts, Brazil nuts, cashews, sunflower seeds and chia seeds.

Healthy fats. When cooking, use a healthy, unsaturated fat such as olive oil. Grapeseed and avocado oils are also healthy oils. These plant-based oils are liquid at room temperature and can be used instead of butter or margarine. Don't use oils with the terms "hydrogenated" or "partially hydrogenated" on their nutrition labels. These are not healthy fats.

Sugar-free beverages. Water, tea and coffee — without added sugar — are the best ways to quench your thirst. Though wine is part of the traditional Mediterranean diet, people with MASLD typically shouldn't drink alcohol.

Polyphenols. These plant compounds are found in black coffee, green tea and walnuts. They contain antioxidants and anti-inflammatory properties that can help reduce liver fat.

Regularly eating some foods can lead to MASLD or make it worse. You should remove these from your diet or eat them only on special occasions.

• Highly processed foods, such as frozen meals and pizzas, cheeses, canned vegetables with added salt, and canned fruit with added sugar.
• Sugary foods and drinks, such as sodas, fruit juices, candy and sugary cereals.
• Refined carbohydrates, such as potato chips, baked goods and white bread.
• Foods that are high in saturated fat, such as fatty meats, french fries, butter and whole milk.
• Red and processed meats, such as lunch meats, hot dogs and chicken nuggets.
• Alcohol. People with MASLD should not drink wine, beer or other types of alcohol.

When planning your meals, use the plate method for best results. The plate method looks like this:

• Fill half your plate with nonstarchy vegetables or fruits.
• Fill one-quarter of your plate with whole grains or starchy vegetables.
• Fill one-quarter of your plate with protein-rich foods such as fish, poultry or beans.

Following the Mediterranean diet and the plate method, a day's worth of meals might look like this:

Breakfast: One-egg omelet with spinach, tomatoes and feta cheese and a piece of multigrain toast topped with avocado. Coffee or tea.

Lunch: A bowl of bean and barley soup, a spinach salad, and a cup of strawberries. Water with lemon.

Snacks: Vegetable plate with carrots, celery, cucumber and bell pepper and a handful of almonds.

Dinner: Baked salmon with brown rice and asparagus. Decaffeinated green tea or coffee.

Dessert: Bowl of fresh raspberries and blueberries with Greek yogurt.

Some studies have suggested that certain vitamins and supplements may help improve MASLD. For instance, omega-3 fatty acids may improve liver fat in people with MASLD. Vitamin E may have a role in improving liver fat and inflammation in MASLD. However, more information is needed to confirm these findings. Only take vitamins or supplements for MASLD if they're prescribed by a healthcare professional.

Changing the way you eat can take time. Talk with your healthcare team about creating a healthy diet plan. Your care team may connect you with a dietitian who can help with meal planning and daily nutrition and calorie goals.

Oct. 08, 2025

Original article: https://www.mayoclinic.org/zh-hans/diseases-conditions/nonalcoholic-fatty-liver-disease/in-depth/fatty-liver-disease-masld-diet/art-20588469