Research suggests that red meat — especially processed types like bacon and sausages — can increase your risk of developing fatty liver disease, also known as metabolic dysfunction-associated steatotic liver disease (MASLD).
A 2024 review found that both processed and unprocessed red meat were linked to a higher risk of fatty liver. The more red meat people ate, the greater their risk seemed to be.
A 2024 study examined the effects of replacing processed red meat, poultry, and fish with legumes like beans or lentils. Substituting fish with legumes didn’t have an effect. However, swapping one serving (about 3 ounces or 80 grams) per week of processed red meat or poultry with legumes was linked to a slight decrease in fatty liver risk.
A 2023 study also highlighted that a plant-based diet — rich in foods like vegetables, whole grains, and nuts — was associated with a lower risk of fatty liver. Diets high in red meat and sugary drinks were linked to a higher risk.
With that in mind, if you have or want to prevent fatty liver, you might find it helpful to cut back on red meat and prioritize plant-based protein sources. Incorporating more fruits and vegetables into your diet can also be beneficial. Small changes can make a big difference in your liver health over time.
Ready to start? These are 10 foods to include in a healthy liver diet.
