i have been diagnosed
with mash
If you have been diagnosed with MASH (metabolic dysfunction–associated steatohepatitis), you may be asking yourself: What do I do now?
Wherever you are in your MASH journey, you're not alone. SPEAK UP, SPEAK LOUD, and SPEAK NOW.
I have been diagnosed with MASH. What should I do?
Learning you have MASH may leave you feeling uncertain about the road ahead. But you aren’t alone on this journey.
Building a MASH management plan
Your health care professional (HCP) can work with you to create a comprehensive management plan that may include treatment and lifestyle changes, such as:
Liver health–friendly
meal plan
Weight-loss
resources
Ways to boost your
physical activity
Medication
The best way to stick to your MASH management plan is to work with your HCP to set realistic, attainable goals. You may be surprised to learn how even small changes to everyday habits can help support your liver health. Your HCP may recommend goals like the following:
- 30 minutes of moderate-intensity physical activity 5 times a week can make a difference. But working out doesn’t need to feel like work. Brisk walking, dancing, gardening—just keeping active could help you move toward your MASH management goals
- Losing just 3%-5% of your body weight can start to reduce the excess fat in your liver, while larger amounts of weight loss may help improve MASH
- Nutrition is one of your most powerful tools. Balancing what and how much you eat can make a meaningful difference over time. Learn more about food choices below
Remember to speak to your HCP before starting any diet or exercise plan.
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BE AN ACTIVE PARTICIPANT IN CREATING YOUR MASH MANAGEMENT PLAN
Ask your doctor questions, discuss your goals, and track your progress with this guide.
Food choices play a key role in MASH management
What you eat can improve how the body processes energy, reduce liver fat, and lower liver inflammation. For people living with MASH, changes to your diet can help promote weight loss, which can slow or even reverse progression.
Knowing how food can help is powerful, but taking the first steps toward healthier eating can feel overwhelming. Here are some things to keep in mind:
- Eating well goes beyond “dieting”
Diet doesn’t have to mean a short-term weight-loss plan. It’s about the foods you eat regularly. When it comes to liver health, it’s less about following a strict “diet” and more about creating eating habits you can stick with long term.
- Your food choices affect more than just your liver
Because metabolic conditions are often interconnected, managing MASH with diet changes can also support heart health, weight management, and glycemic control. Ask your HCP about lowering your risk for heart disease, controlling blood sugar, improving cholesterol levels, and reducing inflammation.
- Shifting your expectations is part of the process
As you make changes, your plate might start to look a little different—and that’s okay! A big part of that shift is adding more vegetables, fruits, and whole grains, which can also be enjoyed at any time. Embrace new flavors, routines, and ways of savoring food.
- Small steps add up
Eating for your liver does not require special or promoted over-the-counter items, like liver cleanses or detoxes, which could be harmful. Instead, commit to long-term change, one step at a time.
Make a plate for healthier eating
Next time you’re at the grocery store or dining out, start looking for ingredients that help manage MASH or support healthier eating habits, one snack or meal at a time. Expand the sections below to learn a little more about each food group, what to include, and what to limit.
Remember, even while eating foods that help manage MASH, you still need to be mindful of portion sizes. The order in which you eat can also help with regulating blood sugar—generally, eating vegetables and proteins followed by carbohydrates is best. Please consult your HCP before making significant changes to your diet.
Eat the rainbow by making your plate more colorful! While not limited to the ones below, here are some fruits and veggies to consider.
Include:
Nonstarchy vegetables:
- Asparagus
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Carrots
- Cauliflower
- Celery
- Collard greens
- Cucumbers
- Edamame
- Eggplant
- Green beans
- Kale
- Mixed greens
- Mushrooms
- Okra
- Onions
- Radishes
- Spaghetti squash
- Spinach
- Snap peas
- Tomatoes
- Zucchini
Starchy vegetables:
- Corn (also a whole grain)
- Sweet potatoes
- Peas
- Pumpkin
- Squash (acorn, butternut, winter)
- Yams
Fruits:
- Apples
- Apricots
- Avocado
- Blueberries
- Cherries
- Cranberries
- Kiwi
- Lemons
- Limes
- Mango
- Oranges
- Peaches
- Pears
- Plums
- Raspberries
- Strawberries
- Tangerines
Tip:
Reduce canned fruits with excessive sugar
While not limited to the ones below, here are some whole grains to consider.
Include:
- Barley
- Bread (whole wheat or whole grain; no added sugars)
- Cereal (high fiber, low sugar)
- Couscous (whole wheat)
- Oatmeal (whole, rolled, or steel cut; not prepackaged)
- Pita (whole wheat)
- Popcorn (air-popped)
- Quinoa
- Rice (brown, red, black, wild)
- Tortillas (whole grain corn or whole wheat; not fried)
While not limited to the ones below, here are some lean proteins to consider.
Include:
Lean proteins:
- Beans (black, cannellini, kidney, lima, pinto, red, garbanzo)
- Beef (round, chuck, loin, extra lean ground)
- Chicken (breast, thighs)
- Eggs
- Fish (cod, halibut, mahi mahi, wild salmon, tilapia, light tuna)
- Lentils
- Pork (chops, tenderloin)
- Shellfish (crab, lobster, oysters, scallops, shrimp)
- Tempeh
- Tofu
- Turkey (extra lean, ground)
Tip:
Reduce red meats and processed meats
While not limited to the ones below, here are some dairy items to consider.
Include:
- Cheese
- Cottage cheese
- Milk (cow’s milk or unsweetened alternative)
- Yogurt (plain, such as Greek)
Not all fats are the same. Some are helpful for your liver, while others can cause harm.
Helpful fats
- Monounsaturated fats: heart- and liver-friendly plant-based fats that can help lower LDL ("bad") cholesterol
- Omega-3 fatty acids: healthy polyunsaturated fats with many benefits, including reducing triglycerides, lowering blood pressure, and protecting against stroke
Include:
- Olive oil
- Canola oil
- Safflower, sunflower, and sesame oils
- Peanut oil and peanut butter
- Avocado
- Nuts
- Omega-3–rich fatty fish (salmon, sardines, mackerel, trout, albacore tuna)
Harmful fats
- Saturated fats: found mainly in animal products; these can raise LDL cholesterol, which can increase risk for heart disease or stroke, and promote buildup of liver fat
- Trans fats: the most harmful fats, artificially created when liquid oils are turned into solid fats; strongly linked to increased inflammation, higher LDL cholesterol, and greater risk of heart disease and liver fat accumulation
Reduce:
- Palm oil
- Coconut oil
- Margarine
- Shortening
- Anything fried or battered
- Highly processed snacks
- Commercially baked cakes, pies, cookies
LDL, low-density lipoprotein.
While not limited to the ones below, here are some nuts and seeds to consider.
Include:
- Almonds
- Cashews
- Hazelnuts
- Nut butter (almond, cashew; no added sugar)
- Pecans
- Pistachios
- Seeds (pumpkin, sesame, sunflower)
- Walnuts
While not limited to the ones below, here are some pantry items to consider.
Include:
- Broth (low or no added sodium)
- Canned fish and poultry (low or no added sodium)
- Hot sauce
- Olive oil
- Olives
- Mustard
- Peanut butter (only peanuts and salt as ingredients)
- Salsa (no added sugar)
- Spaghetti sauce (no added sugar)
- Soups (low fat, low sodium)
- Tomato paste (no added sodium)
- Tomato sauce (no added sodium or sugar)
While not limited to the ones below, here are some herbs and spices to consider.
Include:
- Basil
- Black pepper
- Chili powder
- Chives
- Cilantro
- Cinnamon
- Cumin
- Curry powder
- Ginger
- Mint
- Nutmeg
- Onion powder
- Oregano
- Red pepper flakes
Water is the healthiest choice to stay hydrated and support your liver. If you want to mix it up, there are many ways to add flavor without added sugar.
Include:
- Water infused with fresh fruits or vegetables, such as lemon or cucumber
- Black coffee (no sugar, milk, cream, or other additives)
- Green tea
Tip:
Reduce any sugar-sweetened beverages
Pump up the flavor
Use the recommendations above to work on creating your own delicious and healthier diet. Be sure to talk to your doctor about specific lifestyle changes.
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Just because the symptoms of MASH can sometimes be silent doesn't mean you should be silent about your experience.
Consider talking to those closest to you about your disease management goals—and why they’re important—so they can help support you on your MASH journey.
PATIENT ORGANIZATIONS
Help is always available if you're living with or at risk for MASH. The following organizations offer educational resources, events, and opportunities to connect with others in the MASH community:
The organizations listed here may receive funding or other forms of support from Novo Nordisk Inc. Our sponsorships and collaborations with patient organizations are governed by formal agreements that ensure transparency, openness, and adherence to legal and ethical standards. These organizations are not controlled by, endorsed by, or otherwise affiliated with Novo Nordisk Inc., and they are included here for informational purposes only.
The information provided is for educational purposes only.
