What Fats Should You Eat (or Avoid) for Fatty Liver? The Truth About Saturated vs. Unsaturated Fats in MASLD

Why Does Fat Type Matter in Fatty Liver Disease?

If you’ve ever been told to “just eat low fat,” you’ve probably been misled. It’s not the amount of fat that’s the issue in MASLD, it’s the type.

In clinic, I see a pattern: clients who avoid fat altogether often miss out on the very nutrients their liver needs. Meanwhile, those regularly eating processed meats, fried foods, or creamy takeaways are inadvertently fuelling the inflammatory fire in their liver.

Let’s break down the science behind it.

What Are Saturated and Trans Fats, and Why Are They Harmful?

Saturated fats are found in red meat, processed meats, butter, lard, and full-fat dairy.
Trans fats come from partially hydrogenated oils often used in deep-fried, packaged, or ultra-processed snacks.

Here’s the issue:

• They increase hepatic fat accumulation.

• They worsen insulin resistance.

• They create lipotoxic fat types, fats that damage liver cells and trigger inflammation.

• They elevate liver enzymes and worsen disease progression.

This is one of those moments where "everything in moderation" might not cut it.

FAQ: Are All Fats Bad for MASLD?

Definitely not. The fat quality is what matters. Unsaturated fats—especially monounsaturated (MUFA) and polyunsaturated (PUFA)—can be incredibly protective..

Which Fats Help the Liver and Why?

Monounsaturated fats (MUFAs):

Found in olive oil, avocado, almonds, hazelnuts. These fats:

• Improve insulin sensitivity

• Lower liver fat

• Support heart health (a bonus, since heart disease is the #1 cause of death in MASLD)

Omega-3 polyunsaturated fats (PUFAs):
Found in oily fish (salmon, mackerel, sardines), flaxseed, chia seeds, walnuts. These fats:

• Have strong anti-inflammatory effects

• Lower plasma triglycerides

• Reduce liver fat content

• May slow fibrosis progression
  
  

Yes, whole fruits come with fibre, water, and nutrients that buffer the impact of natural fructose. It’s the free fructose in processed foods that’s the problem.

How Do These Fats Fit Into a MASLD Diet?

The Mediterranean diet remains the gold standard for MASLD, in part because:

• It’s rich in MUFAs from olive oil

• It includes omega-3s from fish and nuts

• It limits saturated fat and processed foods

In practice, my clients see the biggest wins when we:

• Switch cooking oils from sunflower to extra virgin olive oil

• Replace processed snacks with nuts or seed-based snacks

• Swap red meat meals for fatty fish 2–3x per week

These swaps often improve cholesterol, reduce ALT levels, and crucially make eating enjoyable again.

Clinic Insight: Mistakes I See All the Time

• Choosing low-fat but high-sugar foods: it backfires

• Avoiding fat entirely: leads to poor satiety, cravings, and nutrient gaps

• Assuming all “healthy” oils are equal: coconut oil ≠ olive oil when it comes to MASLD

A tailored review of your fat intake, in context of your full diet and symptoms, is where working with a specialist really makes the difference. You don’t need guesswork, you need strategy.

Not all fats are villains—and some are powerful allies in reversing fatty liver. But when it comes to saturated and trans fats, your liver isn’t a fan. A simple shift in fat quality can reduce inflammation, improve insulin sensitivity, and support long-term metabolic health.

And unlike crash diets, these changes are sustainable, and actually satisfying.

If you're unsure which fats to include, or how to make realistic swaps, our clinic specialises in practical, evidence-based liver nutrition. We'll help you build meals that are both therapeutic and enjoyable.

How can I help you?

If you’d like expert, tailored support, book a consultation today at The Liver Nutrition Clinic. I’m Bally Parekh, MSc RD, Specialist Liver Dietitian, and I’d love to help you stay stronger for longer.

How can we help

At MESH Performance, Specialist Liver Dietitian Bally Parekh MSc. RD provides evidence-based nutrition support for those living with liver conditions. Our approach focuses on:

• Sarcopenia and frailty assessments

• Maintaining and rebuilding muscle to reduce the risk of frailty and malnutrition

• Implementing targeted dietary strategies to support overall well-being and quality of life

• Optimising nutrition to prevent deficiencies and support energy level

Managing a liver condition comes with challenges, but the right nutrition can make a real difference. We're here to provide practical support—let’s get started.

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