Grade III Fatty Liver at 26: Confused About Fruits, Carbs, and Reversing NAFLD — Need Advice
TL;DR:
26M with Grade III non-alcoholic fatty liver, overweight but already down 5–6 kg since diagnosis. I have completely stopped added sugar, sugary drinks, and processed foods, and I'm trying to figure out whether I should also avoid fruits because of fructose. Looking for advice on diet, exercise, and reversing fatty liver while managing asthma and an irregular sleep schedule.
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I recently learned that fructose is considered a major contributor to fatty liver disease. Since my diagnosis, I've already eliminated sugary foods, added sugar, processed foods, and now drink tea and coffee without sugar.
However, I keep seeing videos and reels telling people with fatty liver to avoid even natural sources of fructose such as bananas, mangoes, pineapple, papaya, and other fruits. Some even suggest avoiding a single banana or a few slices of fruit because of their fructose content.
This has left me confused:
- What fruits are actually safe to eat with a fatty liver?
- Should I avoid fruits altogether, or is moderation enough?
- Is completely giving up carbohydrates healthy or sustainable?
Currently, my diet looks something like this:
- Breakfast: Eggs, nuts, salad, and vegetables.
- Lunch: My only carbohydrate meal of the day. Roughly one-quarter of the plate consists of carbs, with the rest being vegetables and protein.
- Dinner: Salad with chicken and chickpeas.
- I also drink black coffee and green tea regularly.
For exercise, I do at least 40–50 minutes of brisk walking every day, and I'm considering joining a gym soon.
I am still somewhat overweight and carry most of my excess fat around the abdomen, so body composition and belly fat are major concerns for me.
Current Stats
- Age: 26
- Weight: 79 kg
- Height: 5 ft 10.5 in
- Diagnosis: Grade III Non-Alcoholic Fatty Liver Disease
- FibroScan CAP Score: 309 dB/m
- Other issues: Elevated cholesterol but not diabetic
Medications
- Rosuvastatin Calcium 10 mg
- Resmetirom 80 mg
Since my diagnosis, I have already lost around 5–6 kg, as I was previously above 85 kg. I haven't repeated my tests yet to see whether there has been any improvement.
One additional challenge is that I have severe asthma, which makes prolonged walking, running, or high-intensity cardio difficult.
My sleep schedule is also far from ideal because I work freelance for clients in different time zones and often have to stay awake until 2–3 AM. Despite this, I try to maintain a long fasting window between dinner and breakfast, usually around 14 hours.
Given my situation, what advice would you give regarding:
- Diet and nutrition
- Fruit consumption and fructose
- Carbohydrate intake
- Exercise options for someone with asthma
- Weight loss and body recomposition
- Reversing Grade III fatty liver
I'd especially appreciate hearing from people who successfully improved or reversed their fatty liver condition.