CHANDIGARH, June 27 — With non-alcoholic fatty liver disease (NAFLD) emerging as one of the most common health challenges among urban Indians, medical experts in Chandigarh are stressing the central role of diet in preventing and reversing the condition. Doctors say while fatty liver is often associated with excess alcohol consumption, a growing number of young, non-drinking individuals are now being diagnosed with fatty liver due to sedentary lifestyles and poor dietary choices.
“Fatty liver is now a dietary disease, not just a liver disease,” said Dr. Shalini Mehta, a hepatologist at Government Medical College and Hospital (GMCH), Sector 32. “The good news is that in many cases, it can be reversed without medication if patients are committed to making the right changes in their eating habits.”
Non-alcoholic fatty liver disease occurs when excess fat builds up in the liver of people who consume little to no alcohol. If untreated, it can progress to more severe liver damage, including cirrhosis or liver cancer. According to estimates from the Indian National Association for the Study of the Liver (INASL), nearly one in three adults in urban India suffers from some stage of fatty liver.
Doctors in Chandigarh have observed a concerning rise in cases, especially among individuals in their 30s and 40s. “What’s particularly worrying is that many of them are asymptomatic. They find out only during a routine ultrasound or health check,” said Dr. Rajinder Gill, a senior gastroenterologist at a private hospital in Mohali. “When we dig deeper, we find that the common thread is a diet rich in processed carbohydrates, sugary drinks, and red meat, combined with low physical activity.”
According to Dr. Mehta, managing fatty liver begins in the kitchen. “The first step is to eliminate refined sugars and high-fructose corn syrup from your diet. These are commonly found in packaged snacks, soft drinks, and even so-called ‘health bars,'” she said. “Sugar is toxic to the liver in the same way as alcohol. If you wouldn’t give your child a beer, don’t give them a cola either.”
Instead, she recommends a diet rich in fiber, lean proteins, and healthy fats. Millets, once a staple in Indian diets and now being revived under the International Year of Millets campaign, have shown promising results. “Adding millets like ragi, bajra, and jowar to meals helps control insulin resistance, which is a root cause of fatty liver,” said Dr. Karanpreet Singh, a Chandigarh-based nutritionist who works with lifestyle disease patients.
Singh explained that patients often come looking for liver-specific treatments but are surprised to learn that the solution lies in their refrigerator. “We start by slowly shifting them from white rice and refined flour to whole grains. Leafy greens, cruciferous vegetables like broccoli and cauliflower, and fruits like berries and apples are emphasized,” he said.
In a recent case, Singh helped a 35-year-old IT professional reverse Stage 1 fatty liver within six months by adjusting his daily meals and walking routine. “The patient didn’t take a single pill. All he did was change his food and add 45 minutes of daily walking,” Singh noted.
Doctors caution against crash diets or sudden fasting, which can do more harm than good. “Liver health improves with consistent, sustainable habits—not overnight miracles,” said Dr. Gill. He further added that skipping meals or overloading on protein shakes can backfire, especially if liver enzymes are already elevated.
Beyond food, hydration and sleep are also key. “The liver detoxifies naturally. But it needs support through regular hydration, limited caffeine, and at least seven hours of restful sleep,” said Dr. Mehta.
For patients already at an advanced stage of fatty liver, medications and clinical monitoring may be necessary. But experts insist that drugs should be seen as complementary, not primary. “There’s no magic pill for fatty liver. Your best bet is your plate,” Dr. Singh reiterated.
The message from Chandigarh’s health community is clear: fatty liver disease may be silent, but it’s not irreversible. With the right dietary steps—minimising sugars, choosing whole foods, adding fiber, and moderating portion sizes—patients can take control of their liver health and even reverse early damage.
“We are seeing real success stories every day,” said Dr. Mehta. “Patients who once feared lifelong medication are walking out with normal liver scans. That’s the power of food when used wisely.”
