Non-alcoholic fatty liver disease (NAFLD), now also called metabolic dysfunction-associated steatotic liver disease (MASLD), is a common condition in which excess fat builds up in the liver. According to the NHS, it’s strongly linked to being overweight or living an inactive lifestyle, though it often causes no symptoms.

Risk factors include carrying extra weight around the stomach, type 2 diabetes, PCOS, high blood pressure, high cholesterol, and being over 50. When symptoms do appear, they may include fatigue, general malaise, or discomfort under the ribs on the right side.

While lifestyle changes remain the cornerstone of prevention and treatment, research shows that certain fruits may actively reduce liver fat, regulate blood sugar, and support healthier cholesterol levels. Here are three fruits backed by science that can make a difference:

Blueberries: Small but Powerful

Blueberries are packed with anthocyanins — antioxidants that protect the liver from oxidative stress and help maintain metabolic balance.

One study found that eating blueberries daily reduced liver fat in people with NAFLD. Other research suggests they may limit fat formation in the liver while improving insulin sensitivity and slightly lowering LDL (“bad”) cholesterol.