Researchers studied nearly 1,600 people from different ethnic backgrounds to see if eating more plant-based foods could help prevent fatty liver disease. They found that people who ate higher-quality plant foods—like nuts, whole grains, and vegetables—had less fat in their livers and were less likely to develop a condition called MASLD (metabolic dysfunction-associated steatotic liver disease). Interestingly, the benefits were stronger for Latino and White participants than for other groups. This suggests that eating more healthy plant foods might be a simple way to protect your liver health, though more research is needed to confirm these findings.

The Quick Take

  • What they studied: Whether eating a diet rich in healthy plant-based foods could reduce the amount of fat stored in the liver and prevent a liver disease called MASLD
  • Who participated: 1,598 older adults from different racial and ethnic backgrounds (Latino, White, African American, Japanese American, and Native Hawaiian) who were part of a larger health study
  • Key finding: People who ate the most high-quality plant foods had about 42% lower risk of developing fatty liver disease compared to those who ate the least, and they had noticeably less fat in their livers
  • What it means for you: Eating more healthy plant-based foods like nuts, vegetables, and whole grains may help protect your liver. However, this study shows a connection, not proof of cause-and-effect, and benefits may vary depending on your ethnic background

The Research Details

This was a cross-sectional study, which means researchers looked at information from a specific point in time rather than following people over many years. They examined data from 1,598 people who were part of a larger health study called the Multiethnic Cohort Study. Researchers used a detailed food questionnaire to understand what each person ate, then calculated three different “plant-based diet scores” to measure how much plant food they ate and how healthy those plant foods were. They used MRI machines (special imaging that takes pictures inside the body) to measure how much fat was actually in each person’s liver. They then used statistical methods to see if people with higher plant-based diet scores had less liver fat and lower rates of fatty liver disease.

This research approach is important because it looks at real people from different ethnic backgrounds in their everyday lives, rather than just studying one group. Using MRI to measure liver fat is more accurate than other methods. By studying multiple ethnic groups, the researchers could see whether the benefits of eating healthy plant foods work the same way for everyone or if some groups benefit more than others.

This study has several strengths: it included a large number of people from diverse backgrounds, used accurate imaging to measure liver fat, and adjusted for many other factors that could affect results (like exercise, weight, and age). However, because it’s a cross-sectional study, it shows a connection between diet and liver health but cannot prove that changing your diet will definitely prevent liver disease. The study was published on a preprint server (Research Square) rather than in a peer-reviewed journal, meaning it hasn’t gone through the full scientific review process yet.

What the Results Show

The main finding was that people who ate the highest quality plant-based diet had significantly less liver fat and lower rates of MASLD. Specifically, people in the top quarter of healthy plant-based eating had about 1.1 grams less fat in their livers compared to those in the bottom quarter. When looking at disease risk, people eating the most healthy plant foods had a 42% lower chance of having MASLD compared to those eating the least. The researchers found that eating more nuts and eating less animal fat were the two most important parts of this protective effect. Interestingly, simply eating more plant foods in general (without considering quality) didn’t show the same benefits, suggesting that what type of plant foods you eat matters more than just eating plants.

When the researchers looked at different ethnic groups separately, they found that the benefits of healthy plant-based eating were strongest among Latino and White participants. African American, Japanese American, and Native Hawaiian participants showed weaker connections between plant-based diet quality and liver health. This suggests that genetics, cultural food patterns, or other factors might influence how much plant-based diets help different groups. The study also found that eating unhealthy plant foods (like refined grains and sugary drinks) didn’t show any protective effect.

This research adds to growing evidence that diet quality matters for liver health. Previous studies have suggested that what you eat affects fatty liver disease, but most focused on single nutrients or foods rather than overall diet patterns. This study is one of the first to look specifically at plant-based diet quality across multiple ethnic groups, filling an important gap in our understanding of how diet affects different populations.

The biggest limitation is that this study shows a connection between diet and liver health but cannot prove that eating more healthy plants will prevent fatty liver disease. People who eat healthy plant foods might also exercise more or have other healthy habits that protect their livers. The study only looked at people at one point in time, so we don’t know what happens to their livers over years of eating this way. The study was also limited to older adults, so results might not apply to younger people. Finally, the study relied on people remembering what they ate, which can be inaccurate.

The Bottom Line

Based on this research, eating more high-quality plant-based foods—especially nuts, whole grains, vegetables, and fruits—appears to be associated with better liver health. This is a moderate-confidence recommendation because the study shows a strong connection but cannot prove cause-and-effect. If you’re concerned about liver health, consider increasing nuts, legumes, whole grains, and vegetables while reducing animal fats and processed plant foods. This recommendation is particularly supported for Latino and White populations, though the benefits may apply more broadly.

This research is most relevant for people concerned about fatty liver disease, those with metabolic risk factors (like obesity or diabetes), and anyone wanting to improve their liver health. It’s especially important for people in midlife and older, since that’s who was studied. If you already have liver disease, consult your doctor before making major dietary changes. The findings may be most applicable to Latino and White populations based on this study, though healthy plant-based eating is generally beneficial for everyone.

Changes in liver fat content can take weeks to months to develop, so you wouldn’t expect to see improvements immediately. Most research suggests that meaningful changes in liver health from dietary improvements take at least 8-12 weeks to become noticeable. However, the metabolic benefits of eating healthy plant foods (like better blood sugar control) can start within days to weeks.

Want to Apply This Research?

  • Track daily servings of high-quality plant foods, specifically: nuts/seeds (1 ounce), legumes (½ cup cooked), whole grains (1 serving), and vegetables (1 cup). Aim for at least 5-7 servings daily and monitor your total plant food score weekly.
  • Set a specific goal like ‘Add one handful of nuts as a snack’ or ‘Replace white rice with brown rice at dinner’ or ‘Add beans to one meal per day.’ Start with one change, master it for 2-3 weeks, then add another. Use the app to log these foods and celebrate weekly streaks.
  • Track plant food intake weekly and monitor how you feel (energy levels, digestion). Every 8-12 weeks, reflect on overall dietary pattern changes. If possible, work with your doctor to check liver health markers annually through blood tests, which can indicate improvements in liver function over time.

This research shows an association between healthy plant-based eating and better liver health, but does not prove that changing your diet will prevent or cure fatty liver disease. This study has not yet been peer-reviewed. If you have been diagnosed with fatty liver disease or other liver conditions, consult with your healthcare provider or a registered dietitian before making significant dietary changes. This information is for educational purposes and should not replace professional medical advice. Individual results may vary, and benefits may differ based on your ethnic background, age, and overall health status.