Smart food choices, especially when it comes to snacks, can be helpful when you're managing metabolic dysfunction–associated steatohepatitis (MASH), a progressive form of fatty liver disease, as diet plays a key role in protecting your liver and supporting your overall health.
“Food matters because one of the best ways to manage and improve MASH is to lose weight and control risk factors for metabolic syndrome,” says Katherine Patton, RD, a registered dietitian at Cleveland Clinic. “If you think about food as medicine and are intentional about choosing nutrient-rich foods, you will improve your health,” she says.
While planning meals that are rich in protein, fiber, fruits, vegetables, whole grains, and healthy fat can go a long way, many people overlook the importance of healthy snacking. Grab-and-go portable foods are often high in refined carbohydrates and added sugar, which can contribute to fat accumulation in the liver, says Beril Hezer, RD, who works at Banner Health in Phoenix, Arizona. Choosing MASH-friendly, whole-food options gives you steady energy and helps protect both your liver and heart, says Hezer.
Plain Greek Yogurt With Berries and Nuts
Homemade Trail Mix
Raw Vegetables With Hummus or Bean Dip
Protein Smoothie
Although Patton recommends making the smoothie yourself, ready-to-drink protein shakes can be a healthy choice as well. “Look at labels, and aim for a smoothie with less than 200 calories, fewer than 10 g of carbohydrates, and at least 20 g of protein,” she says.
Edamame
Apple With Natural Peanut Butter
“This perfect sweet-and-salty combination has a balance of carbohydrates, protein, and fat for sustained energy,” says Patton. “Go for this instead of a candy bar.”
Look for nut butters with just nuts (and possibly salt) on the ingredient list, and avoid added sugar or hydrogenated oils, says Hezer.
Roasted Chickpeas
Air-Popped Popcorn With Almonds
Hard-Boiled Egg
If reading through ingredient lists isn’t your thing, go for a single-ingredient snack like the trusted and true hard-boiled egg, says Hezer. “Eggs are protein-rich and support muscle mass without spiking blood sugar,” she says.
The Takeaway
- Nutritious snacks that are high in protein, fiber, and healthy fats and low in added sugar, sodium, and saturated fat can reduce liver fat and support metabolic health.
- Options like Greek yogurt with berries, roasted chickpeas, and trail mix can provide steady energy and help prevent blood sugar spikes.
- Planning ahead with preportioned servings of nuts, vegetables, or popcorn makes it easier to avoid less nutritious convenience foods.
- While food choices play a powerful role in managing MASH, they should complement — not replace — your doctor’s treatment plan. Always talk with your healthcare provider before making major changes to your eating habits.
Resources We Trust
- Cleveland Clinic: 8 Lifestyle Changes to Help Manage MASH
- Harvard Health Publishing: Preventable Liver Disease Is Rising: What You Eat — and Avoid — Counts
- Johns Hopkins Medicine: 5 Ways to Be Kind to Your Liver
- Mayo Clinic: Lifestyle Do’s and Don’ts When Managing MASLD, MASH and Liver Health
- American Liver Foundation: Tips on How to Take Care of Your Liver
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Becky Upham
Author
Becky Upham has worked throughout the health and wellness world for over 25 years. She's been a race director, a team recruiter for the Leukemia and Lymphoma Society, a salesperson for a major pharmaceutical company, a blogger for Moogfest, a communications manager for Mission Health, a fitness instructor, and a health coach.
Upham majored in English at the University of North Carolina and has a master's in English writing from Hollins University.
Upham enjoys teaching cycling classes, running, reading fiction, and making playlists.