Years ago, it seemed like liver health was a concern only for older folks. Not anymore. With cases of fatty liver disease in children rising globally, parents are focusing more on their kids’ liver health.
Why Does Liver Health Matter for Kids?
The liver is an important organ, so it’s essential to get your kids started on healthy habits early. The liver:
- Makes a special liquid called bile that helps break down food and keeps nutrients in kids’ bodies
- Gives kids a boost to build strong muscles
- Helps store vitamins and energy from the food kids eat
- Keeps kids healthy by fighting off germs and keeping their blood clean
- Stops bleeding from scrapes
- Helps kids’ bodies use medicine the right way to start feeling better
- Helps protect kids from pollution and harmful chemicals
When your child’s liver doesn’t work well, they don’t get all the benefits they should.
The rise in fatty liver disease in children is especially alarming for Hispanic parents. Some children of Hispanic descent inherit genes that can cause them to develop fatty liver disease or metabolic dysfunction-associated steatohepatitis (MASH).
They are at a higher risk of carrying the PNPLA3 gene, as it generally shows up more in Hispanic and Latino people.
“This gene mutation can lead to both earlier onset and faster progression of liver disease,” says Stefany Hernandez Benabe, MD, pediatric gastroenterologist at Jackson Memorial Hospital in Miami.
Obesity and type 2 diabetes are other key players in the rise of pediatric fatty liver disease.
But experts say you don’t need fancy diets or expensive supplements to keep your children’s liver healthy.
A few tweaks in lifestyle habits can drastically improve your child’s liver health.
Build Healthy Food Habits
It is easier to rewire old habits into healthier ones when everyone in the family is involved. Your behavior influences children. At the same time, kids are more motivated when they’re given responsibilities. A combination of both will make it easier for kids to stay on track.
What’s the goal?
Lowering your child’s calorie intake has been shown to help manage fatty liver disease. Also, you might want to learn which foods are liver-friendly and which ones to avoid.
Foods that love your liver:
Fruits. Apples, berries, avocados, mango, citrus fruits
Veggies. Peas, carrots, spaghetti squash, tomatoes, tomatillo (green tomato), leafy greens, onions, zucchini, corn
Lean Proteins. Eggs, beans, chicken, turkey, oily fish (salmon, sardines, tuna, cod), lentils, shellfish
Whole grains. Corn tortillas, pita, oatmeal, whole grain bread, popcorn
Nuts and seeds. Walnuts, sunflower seeds, almonds, hazelnuts, pecans
Foods to avoid:
The list is long, and you can make exceptions sometimes — in moderation. Remember that the goal is to lower the number of calories your child eats.
Avoid or serve smaller portions of:
- Red meats
- Cured salty meats
- Butter
- Heavy creams
- Lard
- White rice and pastas
- Flour
- Sugar
- Soft drinks
- Fast foods and fried foods
Plan and make it fun
Make a weekly meal plan that involves your kids in decision-making. Get your kids to put together a “What’s for Dinner?” calendar.
Some fun tips to consider:
- Give them a list of healthy recipes to pick from.
- Let them assign a day for each dish.
- Make kids “the grocery list police” — you can’t buy what is not listed.
- Have one indulgent day a week with their favorite foods, maybe pizza or ice cream, and highlight when the family might get takeout.
Honor your culture for long-term success
Making long-term lifestyle changes can be tough. You shouldn’t have to change who you are to improve liver health.
Hernandez Benabe recommends that you embrace your heritage and traditions to achieve realistic, positive outcomes.
“I see the most success when a family-centered and culturally-relevant approach is taken to improve eating habits, " she says.
Tweaking recipes that your family is familiar with tends to work better in the long run.
Keep healthy snacks at hand
Kids will eat what is available to them. Stay away from fried chips, cookies, and sugary drinks at the grocery store.
Instead, include some healthy snack options, such as:
- Boiled eggs
- Berry smoothies
- Whole wheat tortilla quesadillas
- Guacamole with baked tortilla chips
- Low-fat yogurt cups with a drizzle of honey
- Fresh fruit salad
You know what your kids like and don’t like.
Cook together
Kids thrive when they engage in tasks. They are more likely to eat what you make together.
Safe activities for kids in the kitchen include:
- Rinsing vegetables and fruits
- Measuring dried pasta and vegetable servings
- Stuffing ingredients into tortillas
- Stirring raw or cold food items
- Crumbling cheese
Child-Approved Menus
Ideas for foods your kids may eat don’t have to be complex or costly.
Stay Active As a Family
Physical activity helps burn fat in the liver and keeps metabolism going. School-aged children need at least 60 minutes of exercise every day.
Fun activities you can enjoy together include:
- Evening walks after dinner
- Soccer games in the yard or park
- Bike rides around the neighborhood
- Dance-offs in your living room; allow the kids to make the playlist
Look for church, school, or community events. Many offer free or low-cost family fitness days.
Fitness-friendly tasks
An hour of exercise every day might seem like a lot, but there are plenty of ways to fit activity into your family’s daily routine.
Some ideas to consider:
- Plant a garden.
- Choose toys that promote movement: jump ropes, skates, and balls.
- Give kids chores to do, such as making the bed, vacuuming, and helping you wash the car.
Make Sleep a Family Priority
Along with a healthy diet and exercise, sleep plays a key role in children’s overall well-being. It affects hormone levels that control appetite and weight, both connected to MASH.
Recommended daily hours of sleep for children are:
- Newborns: 14-17 hours a day; older babies need about 12-15 hours
- Toddlers: 11-14 hours of sleep each night
- Children: 9-13 hours each night
- Teenagers: 8-10 hours each night
Sleep is a great ally for the liver. If your child doesn’t get enough rest, the risk for complications rises.
“Poor sleep can worsen insulin resistance and increase inflammation, which can contribute to progression of fatty liver,” says Ignacio Tapia, MD, pediatric pulmonologist and sleep medicine expert at the University of Miami, Florida.
Sleep can also help stabilize other routines.
“Good sleep patterns help adherence to healthy eating and activity habits, essential in fatty liver management,” Tapia says.
Tips for better sleep
Sleep patterns improve with bedtime routines and consistency.
Some tips include:
- Stick to the same sleep and wake times each day.
- Wind down with a book, bath, or calm play.
- Turn off screens and gadgets at least one hour before bedtime.
- Create a comfortable sleep environment — dark and quiet.
- Avoid late-night heavy snacks.
If you make sleep a family priority, your kids will be more likely to stick to consistent schedules.
Own It and Give Them Ownership
Empower your kids to understand and be responsible for their own healthy choices. Family games and competitions can be great motivators.
Some fun ideas to consider include:
- Create a chart and award them stickers for “weekly wins.”
- Give older kids a night to be “chefs” and cook for everyone.
- Reward “weekly wins” with their family activity of choice.
- Award points when they comply with gadget shutoff times.
Lead by Example
Children learn by watching. If you drink soda or skip meals, your kids are likely to think these habits are OK for themselves.
Some tips to positively influence your kids include:
- Eat fruits and veggies together.
- Drink water often and visibly.
- Join in on family walks or games.
- Be consistent with daily sleep schedules.
A more active lifestyle is good for you and your family’s liver health.
Resources That Can Help
Local communities and public health organizations offer support programs that will give you simple information on nutritional tips for better health and physical activity for families, especially kids.
Healthy People 2030 breaks down programs, information, and data by state. Check your local area to check out these tools to keep your loved ones healthy.
Conclusion
Fatty liver disease in kids is on the rise and often underdiagnosed. Hispanic children are more likely to carry the PNPLA3 gene mutation, which puts them at a higher risk for fatty liver disease. The risk is even greater if your child has obesity or type 2 diabetes. You can help your child have a healthier liver with:
- Better diet choices — foods rich in fruits and vegetables
- 60 minutes of activity a day and good sleeping patterns
- Cultural dishes and activities that your kids are familiar with for long-term success
- A united front that encourages the entire family to adopt these habits
