Should You Follow the DASH Diet to Reverse Fatty Liver Disease?

The DASH diet is regularly advised by physicians to combat hypertension (aka high blood pressure). But could this diet help our livers, too?

It’s very interesting overall, so read on to learn more about a potentially game-changing diet for non-alcoholic fatty liver disease (aka MASLD).

What Exactly Is the DASH Diet?

The DASH diet – short for Dietary Approaches to Stop Hypertension – is primarily known for helping people manage high blood pressure. At first glance, it seems like basic healthy eating, but there’s more structure to it than “eat your veggies.”

Here are the main things for those who follow the DASH diet:

• Sodium Control: Keeping salt intake low, usually under 2,300 mg per day.
• Grains: 6-8 servings daily, preferably whole grains.
• Vegetables: 4-5 servings each day.
• Fruits: Another 4-5 servings daily.
• Lean Proteins: Including low-fat meats, poultry, and fish.
• Nuts, Seeds, and Legumes: About 4-5 servings per week.
• Healthy Fats and Oils: Focusing on good fats in moderation.
• Limited Sweets
• No alcohol and no smoking – which is good because both are bad for fatty liver disease too.

The diet emphasizes nutrients like potassium, calcium, and magnesium (check out the best magnesium supplements here), which are great at lowering blood pressure.

The DASH Diet and Fatty Liver

Now that you know the basics, you might be thinking, “Great, but what does this have to do with my liver?” Excellent question!

NAFLD is often linked to metabolic syndrome – a bunch of conditions that include high blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels. You can read about the five warning signs of NAFLD here.

Since the DASH diet is balanced and directly aimed at fixing some of these issues (and indirectly all of them), it’s not a huge leap to see how it could benefit your liver.

Recent studies have shown that people following the DASH diet experienced improvements in liver function tests and a reduction in liver fat, as well as oxidative stress levels (but the latter, similar to any low-calorie diet).

My Two Cents: Should You Try the DASH Diet for NAFLD?

Honestly, giving the DASH diet a shot could be a win-win, especially if you also suffer from high blood pressure.

I also had high blood pressure when I was diagnosed with NAFLD in 2014 and while working to reverse it, my blood pressure also became normal, ending up with my doctor putting me off the meds.

In the ten years since reversing my fatty liver disease, I didn’t have to take blood pressure medication, as it was all under control. However, I did not follow the DASH diet, but my modified Mediterranean diet instead.

So it appears – at least based on my personal experience – that these two sometimes go hand in hand and working to fix one of the problems will fix or at least improve the other.

IMPORTANT! I am not saying that if you are already following a DASH diet recommended by a doctor because you have high blood pressure, you should change to a Mediterranean one or any other diet. This is an important step that should always be discussed with a professional.

But if you only have fatty liver disease, the DASH diet can be a good choice if, for some reason, you don’t want to follow my recommended diet above.

But here’s the kicker: portions matter a lot. For example, a serving of grains translates into just one slice of whole-grain bread or half a cup of cooked rice or pasta (both whole). It’s easy to accidentally double up, especially if you’re used to larger portions.

Also, while fruits are fantastic, some are higher in sugar, which is not ideal for fatty liver disease. You should consume more of those that have fewer carbs and less of those with plenty of them (like Bananas or Pineapple).

Tips to Tailor the DASH Diet for Fatty Liver

To make the DASH diet more liver-friendly – without losing any of the benefits for the health issues it has been created for – consider these tweaks:

• Focus on Whole Grains: Choose options like quinoa, brown rice, and whole wheat pasta to get more fiber.
• Go for Colorful Veggies: Load up on leafy greens, broccoli, and bell peppers – they’re packed with antioxidants and plenty of other goodies
• Pick Lean Proteins: Think fish rich in omega-3s (like salmon), skinless poultry, and plant-based proteins.
• Limit High-Sugar Fruits: Berries, apples, and oranges are great choices.
• Healthy Fats Are Your Friends: Incorporate avocados, olive oil, and nuts in moderation.
• Watch the Sodium: Opt for herbs and spices to flavor your food instead of salt.

Consider this sample day on the DASH diet tailored for NAFLD:

• Breakfast: Greek yogurt with fresh berries and a few walnuts.
• Lunch: Grilled chicken salad with leafy greens, cucumbers, cherry tomatoes, and olive oil dressing.
• Snack: A small handful of almonds and an orange.
• Dinner: Baked salmon with quinoa and steamed broccoli.
• Dessert (optional): A few slices of fresh watermelon.

There is a lot of variety to be had if you follow this diet – so here’s another sample menu:

• Breakfast: Overnight oats topped with blueberries and raspberries (check out my recipe here).
• Lunch: Lentil soup with a side of whole-grain crackers and a mixed greens salad.
• Snack: Sliced cucumbers and carrots with a dollop of homemade hummus.
• Dinner: Grilled turkey burger served on a whole-grain bun with sautéed spinach and a side of roasted sweet potatoes.
• Dessert (optional): A small bowl of unsweetened applesauce with a dash of cinnamon.

This approach ensures balanced nutrients without overwhelming your liver. If you like these types of examples, check out my recommended fatty liver-friendly meal plan here (free).

Before you jump on the DASH train, have a chat with your healthcare provider. Everyone’s health situation is unique, and it’s important to make sure this diet aligns with your specific needs.

There are other diets that I have talked about in the past. Apart from my recommended Mediterranean diet that I’ve linked to above, here are some more you might be interested to learn about:

• KETO diet and fatty liver disease
• Paleo diet for NAFLD

No matter which diet you choose, make sure to cook your own food – this is a vital step.

References:

1. Harvard Department of Nutrition.
2. National Institutes of Health: DASH Diet named the best for 2025.
3. American Heart Association: Guidelines on the diet and its benefits.