Being told you have a fatty liver can sound worrying, but the good news is that in many early cases, lifestyle adjustments can help improve liver health over time. Fatty liver disease, also known as hepatic steatosis, is often linked to everyday habits such as diet, weight, and activity level.
The most effective way to manage this condition is by adopting sustainable, long-term changes. In fact, losing five to 10 percent of your body weight can already make a measurable difference in reducing excess liver fat.
Here are eight practical tips suited to daily life in Singapore.
What Exactly Is a Fatty Liver and Why Does It Happen?
A fatty liver occurs when excessive fat accumulates in the liver’s cells. While a small amount of fat is normal, too much can interfere with how the liver processes nutrients, detoxifies the body, and produces essential proteins.
This usually develops when the body consumes more calories, especially from refined carbohydrates and sugars, than it can use. The liver converts this surplus into fat and stores it within its cells.
Most people with early-stage fatty liver do not experience symptoms, which is why it’s often detected incidentally during routine health screening. However, once diagnosed, it’s important to begin treatment through appropriate lifestyle adjustments to prevent progression to inflammation or scarring.
The encouraging news is that early fatty liver can improve with consistent changes in diet, exercise, and weight management. While there is no shortcut for how to reduce fatty liver quickly, gradual and sustainable improvements are far more effective and lasting. The following tips outline practical, evidence-based ways to support better liver health in your daily life.
1. Lower Your Sugar Intake — Cut the Sugary Drinks (The Kopi & Teh Rule)
Sugar is one of the biggest contributors to fatty liver development because excess sugar, especially from sweetened drinks, is quickly converted into fat by the liver. Over time, this can lead to the build-up of fat deposits.
What you can do is to try switching your usual Kopi or Teh order to Kopi O, Teh O, or request “siew dai” (less sugar). Reducing sweetened drinks like soft drinks, canned coffee, and bubble tea helps lighten the liver’s workload and supports gradual improvement in liver health.
2. Make Smarter Cai Fan Choices
After reducing sugary drinks, the next area to focus on is your main meals — for instance, the everyday Cai Fan (economic rice) plate that many Singaporeans rely on.
When ordering, ask for brown rice instead of white, or replace half your rice with extra steamed vegetables. This simple swap adds fibre and slows the absorption of sugar, helping to stabilise energy levels after meals.
Over time, these small changes can support gradual weight control and reduce the strain on your liver, making them an easy but meaningful step in your recovery journey.
3. Go Lean at the Hawker Centre
When eating out, how your food is prepared can make a big difference. Many local favourites are delicious but often fried in oil or cooked with lard, which increases fat intake.
Hence, whenever possible, choose steamed, grilled, or boiled dishes over fried options. For instance, Sliced Fish Soup or Yong Tau Foo (soup version) are gentler on your digestive system compared to Char Kway Teow or Fried Hokkien Mee.
These lighter cooking methods help lower the amount of saturated fat you consume, easing the workload on your liver and supporting its recovery.
4. Ask for “Less Oil, No Lard”
Even seemingly simple noodle dishes can contain hidden fats from added oil, lard, or fried toppings. The next time you order Hokkien Mee or Wanton Mee, request “less oil” or “no lard.”
Making this a habit helps cut down on excess calories without compromising flavour. Over time, these small choices play a meaningful role in managing fatty liver and maintaining a balanced diet.
5. Increase Your Daily Movement — Use Singapore’s Park Connectors
Diet changes are important, but regular physical activity is equally vital in supporting liver health. Exercise helps your body burn stored fat and improves insulin sensitivity, both of which are key to reducing liver fat.
You don’t have to start with intense workouts. Take advantage of Singapore’s Park Connector Network (PCN) — alight one bus stop earlier, take the stairs instead of the lift, or schedule a 30-minute brisk walk most days. These consistent, moderate activities gradually build endurance and contribute to overall improvement in liver function.
6. Limit Late-Night Supper Runs
Evening eating habits also influence how efficiently your body processes food. Consuming high-fat meals close to bedtime gives your body less time to digest, leading to higher fat storage.
Try to finish dinner two to three hours before bedtime, and if you get hungry later, opt for a light snack such as a piece of fruit, plain porridge, or a small handful of nuts. Avoid heavy late-night options like Prata, Bak Kut Teh, or fried noodles, which can add unnecessary strain on your liver.
7. Prioritise Leaner Cuts of Protein
Protein supports tissue repair and muscle maintenance, but not all protein sources are equal. Choose lean options such as:
- Skinless chicken breast
- Lean fish like seabass or snapper
- Tofu, beans, or lentils for plant-based alternatives
These provide high-quality protein while keeping saturated fat intake low. Minimising fatty cuts of pork, processed meats, and rich curries helps protect liver health over time.
8. Hydrate Generously Throughout the Day
Hydration plays an important role in liver function. Water assists the liver in processing nutrients and removing waste from the body efficiently.
Carry a reusable bottle wherever you go and aim to drink water instead of sugary or carbonated drinks. Staying hydrated can also curb cravings for sweet beverages — a small but effective step toward maintaining a healthier liver.
See a Specialist If You Think You Might Have Fatty Liver
Lifestyle adjustments can make a meaningful difference in improving liver health, especially in the early stages of fatty liver. However, it’s important to monitor your progress under medical guidance.
A hepatobiliary specialist can perform blood tests and imaging scans to track improvements and ensure your liver is recovering appropriately.
If you’ve recently been diagnosed with fatty liver or would like personalised advice on liver treatment in Singapore, schedule a consultation with Dr Thng YongXian. Early professional guidance helps you make informed choices and protect your long-term liver health.