Alcohol and Fatty Liver Disease: Why You Should Stop NOW

Note: This article is based on my personal experience and research. I am not a doctor or a dietitian, and this content is for informational purposes only. Always consult with your healthcare provider before making any changes to your diet or lifestyle.

After being diagnosed with non-alcoholic fatty liver disease (NAFLD/MASLD) you might say: “Well, it’s non-alcoholic, so a glass of wine now and then must be fine, right?”

Wrong, actually! Even moderate drinking, after being diagnosed, can cause a lot of damage, as we’ll see in today’s article. It’s not a nice one to read, even if you are “just” a social drinker, but giving up alcohol completely is the cherry on top of dieting, the thing you need to completely turn your health around.

Here’s the hard truth:

You should stop drinking all types of alcohol if you have NAFLD. Since we’re talking about a liver that is already suffering, alcohol will do a lot of harm and put unnecessary pressure on it, potentially making the disease worse.

I know that this is not the answer some of you were hoping to read, especially since some doctors say that you can have a drink or two every now and then. (But they are wrong!)

Why is alcohol bad for a fatty liver?

Alcohol, even in moderate amounts, can tip your liver from “just fatty” (which is already a big deal!) to inflamed, scarred, or even permanently damaged.

All major health and/or liver organizations like the American Association for the Study of Liver Diseases (AASLD), European Association for the Study of the Liver (EASL), and the UK’s NHS say the same thing: Don’t drink alcohol if you have NAFLD. There’s no “safe” amount.

According to Drinkaware (among many, many other reputable sources), there are two main reasons why alcohol is bad for a fatty liver:

1. Additional liver stress: When the liver breaks down the alcohol, the chemical reaction damages its cells, leading to inflammation and scarring.

2. Alcohol also damages our intestines, allowing bacteria from our gut to enter the liver. The bacteria, which aren’t supposed to be there, will cause even more damage to one’s liver.

These are just direct effects. Indirectly, there are various other things that are just as bad. From the high carb intake that alcoholic drinks have to side effects (like having us eat a large, potentially unhealthy meal…) there are plenty of things to be aware of.

In other words, alcohol is indeed unhealthy, even for those who are not already suffering from fatty liver disease.

But a healthy liver can handle a bit of pressure as long as you drink moderately. However, a person suffering from fatty liver doesn’t need the extra stress and damage.

In this case, alcohol will at best delay the healing of our liver, but it might actually do a lot more damage, because the liver is already in a poor shape and unable to properly handle the bad effects of alcohol consumption on it.

This means that no alcohol is permitted if you have a fatty liver, even if your diagnosis is “non alcoholic fatty liver”.

This includes beer, wine and any other type of beverage that has even small percentages of alcohol included – as well as those strong drinks, for sure.

I went a bit more in-depth with two of the main drinks that people usually consume, so if you want the nitty-gritty about them, make sure to do some further reading: why you shouldn’t drink beer, and why you shouldn’t drink wine if you have been diagnosed with a fatty liver.

Not even a single sip? Is that even possible?

I know this struggle firsthand. Even though I was never a big drinker, I still enjoyed having a few beers, or a couple of glasses of wine – sometimes even stronger things – when I got out to meet with friends.

You can imagine how shocked I was when I found out that I won’t be allowed to drink any type of alcohol, ever, if I wanted to reverse my condition.

I was 100% sure that I would not be able to have any fun when going out, that my social life would have to suffer a lot, and that I would feel mostly miserable knowing that I can never ever have a drink.

Well, guess what? None of my worries proved to be correct. I stopped drinking alcohol as soon as I learned that I shouldn’t have it anymore and I haven’t touched it since.

Remember: I’ve been diagnosed in late 2014 and I have reversed it since. So it’s definitely doable – I’m not the only one who managed to!

The biggest surprise for me was that it wasn’t that difficult to achieve, although I had some tough moments along the way. The best part is that the longer you do it, the easier it is for you to stop wanting to take a sip.

Some of my friends had trouble understanding that I will never EVER drink alcohol because of my fatty liver (even after reversing it) and they still try to convince me to drink “at least one beer” as it “won’t do any harm”. You will have these people in your life as well.

It was difficult for me to accept what I’m about to say, but it is true: those are not real friends. Real friends are supportive and help you get past the most difficult moments in your life, not make it more difficult.

And since alcohol is known to be bad for one’s health – and even for a healthy person – there’s no reason for real friends to encourage you to drink! So for the sake of your well-being, stay away from such people if they exist in your life!

But despite all these things, it wasn’t all that bad. It’s easy to say no and stop drinking. It’s the only option that you have, actually, if you want to reverse NAFLD and get your life back!

And you will still have fun when going out, you will still have a social life, and you won’t feel miserable at all.

Quite the contrary: I was extremely surprised to find out how good it feels to spend an entire night out with friends and wake up the next morning with no headaches, no hangover and be able to stick to my healthy, fatty liver-friendly diet.

I always got hungry after or during a night out and ended up eating very unhealthy, greasy, bad-for-you food as a result.

Can’t you drink alcohol in moderation if you have a fatty liver disease?

As we have already discussed – NO, you shouldn’t drink at all if you have a fatty liver disease. Not even a sip!

I know there are people, including doctors, who say that a glass of wine here and there won’t be the end of the world. But others say that it is.

We end up lying to ourselves that we do it for the health benefits (since drinking a glass of wine, for example, has been associated with improved health).

Well, guess what? Even if it’s a risk vs. reward kind of thing, the risk is too big in this case.

I always quote what my doctor told me in regards to drinking, even with moderation, if you have a fatty liver:

Let’s say you have that glass of wine every now and then. Let’s say that the people who claim it’s not that bad are correct. Let’s say nothing will happen. All is good.

But what if they’re wrong?

What if that glass of wine you have now and then turns your fatty liver into something incurable that will eventually become your cause of death – 10, 20 years from now? Are you willing to take the chance?

Only you can answer that question. I answered mine and never touched alcohol since!

Are alcohol free drinks allowed with fatty liver?

We have things like alcohol free beer as well as alcohol free wine… and the opinions are divided here regarding their safety when you have NAFLD.

I personally never drank any beer or wine (even with 0% alcohol) until it was confirmed, 1.5 years after being diagnosed, that I have reversed my fatty liver.

Afterwards, I decided that I could treat myself with a non-alcoholic beer every now and then (usually during the hot days of summer or when I go out with friends).

It hasn’t done any apparent harm to me, but I also try to drink no more than a maximum of 3 non alcoholic beers in any given week, and I only have them on very rare occasions – so not every week!

I have also moved to alcohol free wine, and I wrote more in depth about it here. Again, it’s something that I only rarely consume – and if I have alcohol free wine, I won’t have alcohol free beer (and vice-versa).

All in all, I would recommend anyone who is still trying to reverse their condition to stay away even from non-alcoholic beers or wines. These still have tons of carbs and lots of calories, so eat and drink as clean as possible until you reverse it.

After that, don’t start drinking alcohol again! Instead, if you really-really feel the need to, try some of the non-alcoholic options, but make sure that there is 0% alcohol (some drinks still have something like 0.5%) and don’t overdo it.

That’s how I did it and it seems to have worked fine. It’s your choice here, but at least you know what it worked for me. You’ll see that never drinking again is not really the nightmare that it seems to be when you first hear it!

Living and Thriving without Alcohol

If you’re struggling to simply say “no,” here are some tricks that will help you deal with the transition and stick to the new, healthier you that you’re building:

• Choose a replacement: Sparkling water with a slice of citrus, unsweetened iced tea, or unsweetened coffee are all great drinks to have when you go out. Don’t even check the menu, as items there might be tempting – just order one of these three.
• Plan what to say: If friends or family try to push you, a simple “My liver can’t handle alcohol anymore” is usually enough. If you don’t want them to know about your liver problems, you can say: “My doctor forbids me to drink alcohol”. Most people won’t be pushy to try to find out why.
• Find a supportive company: Tell your closest friends and family about your decision. Most will respect it, and some will even encourage you to stick to your “no alcohol” routine. This helps a lot!

If you still have trouble and find yourself craving alcohol, don’t hesitate to reach out for specialized help. There’s nothing wrong with it; it’s your health in play here: talk to your doctor, find more specialized support (like a counselor), or at least join an online group.

Conclusion

You should stop drinking any sort of alcohol after being diagnosed with a fatty liver. This is the only way to be 100% sure that you are not dealing extra damage to your liver and that you maximize your chances of recovery.

I stopped drinking as soon as I was diagnosed in 2014, and I haven’t taken a sip since. It was not the end of the world, I still have friends, I still have fun – I actually feel much better now that I no longer drink alcohol, and I am sure my liver is extremely happy about that also. So you can do it too! Anybody can!

While it is true that drinking in moderation might not cause a lot of harm, the risks are too high. So, do like I did – and like so many doctors recommend – and stop drinking any type or amount of alcohol.