A new clinical trial suggests that adding just 30 grams of flaxseed powder daily could significantly reduce liver fat accumulation in people with non-alcoholic fatty liver disease (NAFLD), also called metabolic dysfunction-associated steatotic liver disease (MASLD). The 12-week study, conducted in China and published in 2025, found that flaxseed supplementation not only shrank fatty deposits in the liver but also improved cholesterol levels and reshaped the gut bacteria in ways that support better metabolic health .

Why Is Fatty Liver Disease Such a Growing Problem?

NAFLD has become one of the most common liver conditions worldwide, affecting roughly 24% of American adults . Unlike alcoholic liver disease, NAFLD develops in people who drink little to no alcohol, making it closely tied to obesity, type 2 diabetes, and sedentary lifestyles. The concerning part is that NAFLD can progress silently through stages of inflammation (called NASH, or metabolic dysfunction-associated steatohepatitis) and eventually lead to scarring, cirrhosis, and liver cancer if left untreated . Because there are no FDA-approved medications specifically for NAFLD, dietary interventions have become a priority for slowing or reversing the disease early.

What Did the Flaxseed Study Actually Show?

Researchers enrolled 50 adults with confirmed NAFLD and divided them into two groups. One group received 30 grams of flaxseed powder mixed in water daily for 12 weeks, along with general health education. The control group received health education alone. The key difference: the flaxseed group showed measurable improvements across multiple markers of liver and metabolic health .

The results were striking. Using advanced MRI imaging to measure liver fat directly, the flaxseed group reduced their liver fat content by 5.28% from baseline, while the control group saw only a 1.23% reduction. Among participants with moderate fatty liver disease, the improvement was even more dramatic, with liver fat dropping by 8.87% . Beyond the liver itself, participants taking flaxseed also experienced improvements in body composition, with body fat percentage decreasing by 6.4% and visceral fat (the dangerous fat around organs) shrinking by an average of 28.9 square centimeters .

How Did Flaxseed Change Liver Function and Cholesterol?

The study measured several liver enzymes and blood markers that indicate how well the liver is functioning. In the flaxseed group, levels of bilirubin (a waste product the liver processes) and aspartate aminotransferase (AST), a key liver enzyme, all decreased significantly, suggesting the liver was under less stress . Triglycerides, a type of blood fat linked to heart disease and fatty liver, dropped by 0.40 mmol/L in the flaxseed group, while HDL cholesterol (the "good" kind) increased by 0.10 mmol/L . These changes matter because people with NAFLD often have abnormal cholesterol profiles that increase their risk of heart disease.

What's the Connection Between Flaxseed and Gut Health?

One of the most interesting findings involved changes to the gut microbiota, the trillions of bacteria living in the digestive system. The flaxseed group experienced shifts in bacterial populations that are associated with better metabolic health. Specifically, beneficial bacteria like Bifidobacterium increased, while potentially harmful bacteria decreased . These changes weren't random; researchers found that higher levels of Bifidobacterium correlated with better cholesterol levels and lower liver enzyme levels, suggesting the gut bacteria may be part of how flaxseed helps the liver .

How to Use Flaxseed for Liver Health

Daily Dose: Mix 30 grams (about 2 tablespoons) of whole-food flaxseed powder into water, juice, or a smoothie and consume it before lunch or dinner.
Form Matters: The study used whole-food flaxseed powder rather than flaxseed oil, which may be important since the powder contains fiber and lignans that the oil lacks.
Consistency is Key: The benefits appeared after 12 weeks of daily supplementation, so this is not a quick fix but rather a sustained dietary change.
Combine with Lifestyle: The study participants also received health education, suggesting that flaxseed works best alongside other healthy habits like physical activity and balanced nutrition.

Flaxseed contains three compounds that researchers believe drive these benefits: alpha-linolenic acid (ALA), a plant-based omega-3 fat; lignans, which are plant compounds with antioxidant properties; and soluble dietary fiber . Together, these components may reduce the amount of fat the liver produces, improve how the body handles insulin, lower inflammation, and reshape the gut bacteria in ways that support liver health.

What Are the Limitations of This Study?

While the results are encouraging, the study had some important limitations. The sample size was modest at 50 participants, and the intervention lasted only 12 weeks, so it's unclear whether benefits persist over months or years . The study tested only one dose (30 grams daily), so researchers don't yet know if higher or lower doses might work better. Additionally, the study did not include liver biopsies, which means researchers couldn't directly assess whether flaxseed reduced inflammation or scarring in the liver tissue itself . Finally, the flaxseed group was not blinded to their treatment, which could introduce bias, though the researchers noted difficulty finding a suitable placebo.

Despite these limitations, the study authors concluded that flaxseed powder represents a promising nutritional approach for people with NAFLD and called for larger, longer-term trials to confirm these findings and determine optimal dosing . For people living with fatty liver disease, this research offers a simple, accessible dietary intervention worth discussing with their healthcare provider.

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