The Cooking Oil To Avoid if You Have Fatty Liver Disease, According to Gastroenterologists

When we think about our digestive system, our minds may gravitate toward our stomachs (and toilets-read: poop). But the liver plays a vital role that GI doctors are begging people not to overlook.

"The liver is responsible for processing and metabolizing most of the things that enter our body," explains Dr. Andrew H. Moore, MD, a gastroenterologist at Endeavor Health and the section head of gastroenterology and medical director of endoscopy at Swedish Hospital.

So, what we put in our bodies matters for our liver health, including the fats in cooking oils.

"There are different types of fat in the various cooking oils available, and these can have different effects on how fat is stored in the liver and the inflammation of the liver," Dr. Moore tells Parade.

This knowledge is especially important if you are at risk for fatty liver disease, are already living with it or simply and understandably want to avoid it. Though we often think of liver disease as a product of chronic alcohol misuse, non-alcoholic fatty liver disease (aka metabolic dysfunction-associated steatotic liver disease or MASLD) can affect people who don't consume much (or any) alcohol.

It's caused by excess fat buildup in the liver, and another gastroenterologist agrees that diet is a critical tool for treating your liver well.

"By understanding which oils are beneficial and which may be harmful, you can make informed dietary choices to protect your liver and manage or even reverse the early stages of fatty liver disease," says Dr. Rosario Ligresti, MD, the chief of Gastroenterology at Hackensack University Medical Center.

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Avoid This Cooking Oil if You Have Fatty Liver Disease, Gastroenterologists Warn

Dr. Ligresti says that research (mostly from animal studies) has raised concerns about how certain processed seed oils, including soybean oil, can affect the liver.

Let's back it up for a second. What, pray tell, is soybean oil?

"Soybean oil is extracted from soybeans and is also high in unsaturated fats, particularly omega-6 fats," says Kathleen Benson, CSSD, CPT, RDN, a registered dietitian at VNutrition. "These fats are essential-meaning we do need them-but most people already get plenty of omega-6 in their diet and could benefit from getting more omega-3s."

According to Dr. Ligresti, some research conducted on mice suggests that soybean oil might contribute to obesity, diabetes, insulin resistance and fatty liver disease, including a 2017 Science Reports study.

"This may be because an excess of omega-6 fats can promote inflammation," he explains. "Some studies also suggest soybean oil can increase cholesterol accumulation in liver cells and amplify oxidative stress, potentially accelerating the progression to more serious liver inflammation."

Both doctors emphasize that you shouldn't panic. Dr. Moore says studies in humans contradict the animal studies, importantly noting that unsaturated fats may have a more positive effect on LDL cholesterol, metabolic and liver health.

"The issue with soybean oil is that it is often used in restaurants and usually reheated many times, which creates trans fats and other harmful substances to the body, so this may be a reason why it's potentially more harmful, not the original contents of the oil itself," Dr. Moore notes.

So, speak with your healthcare team or a dietitian about the best cooking oils for your specific liver concerns (and consider how you use soybean oil and avoiding dishes with it when eating out).

Related: One Common Habit That Could Be Damaging Your Liver, According to a Gastroenterologist

The Best Alternative to Soybean Oil

Cooking with oil is certainly not off the table if you want to keep your liver in good shape. Benson loves olive oil or avocado oil.

"They're rich in monounsaturated fats and, in the case of olive oil, also contain polyphenols that support overall metabolic health," Benson states. "Swapping in olive oil as part of a Mediterranean-style eating pattern has fairly consistent evidence for improving liver fat and liver markers. So again, it's not just the oil itself, but the overall pattern it tends to be part of."

Related: Tips for a Healthy Liver: What Experts Recommend for Optimal Liver Function

Is Canola Oil Safe for the Liver?

Canola oil is made from rapeseed and also contains more omega-6 fatty acids than omega-3s. The research on its effects on liver health is mixed.

"Canola oil has a more favorable fatty acid profile than many other vegetable oils, with low saturated fat and a higher content of plant-based omega-3 fatty acids (ALA)," Dr. Ligresti states. "Several human studies have shown positive outcomes."

For example, one trial indicated that consuming canola oil every day for six months could significantly improve the grade of fatty liver disease (how severe it is) and lower insulin resistance in men with NALFD. Another study suggested that replacing clarified butter with canola oil could lower a marker for fatty liver disease, the "fatty liver index."

That said, Dr. Ligresti adds that some animal studies indicate that canola oil "may not prevent the accumulation of fat in the liver and could even promote inflammatory markers."

Related: ‘I'm a Hepatologist, and This Is the Fruit I Swear by for Liver Health'

4 More Tips To Keep Your Liver Healthy

Being mindful of the type of cooking oil you choose is one way to support liver health. Yet, the research on the effects of some cooking oils on health is a bit mixed (frustrating, we know). So, experts have four more tried-and-true ways to improve your liver health.

1. Loose weight (if needed) or maintain a healthy weight. "When fat accumulates in the liver, it can cause inflammation, and this chronic inflammation leads to scarring or cirrhosis of the liver," Dr. Moore states, explaining that research supports that losing 7 to 10% of your body weight can lower liver inflammation and improve liver scarring and fibrosis before it snowballs into cirrhosis.
2. Log regular, moderate-intensity exercise. Dr. Moore says that brisk walking, jogging, walking up stairs or swimming for 30 minutes daily, five times per week, can improve your metabolic health and reduce fat accumulation in the liver.
3. Prioritize protein and fiber. "This helps with blood sugar stability and appetite, which supports insulin sensitivity and makes it easier to maintain a consistent intake overall," Benson says.
4. Limit ultra-processed foods and added sugars, especially sugary drinks. Benson points out that these foods can lead to excess calorie intake and increased liver fat production.

If you're looking for a go-to eating plan to give your liver a boost, Dr. Ligresti is a fan of the Mediterranean diet.

"I recommend this approach because it emphasizes whole, unprocessed foods like fruits, vegetables, whole grains and legumes, while using healthy fats like olive oil," he says. "This eating pattern has been consistently shown to reduce fat in the liver and improve overall metabolic health, which is crucial for managing non-alcoholic fatty liver disease."

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Sources:

• Dr. Andrew H. Moore, MD, a gastroenterologist at Endeavor Health and the section head of gastroenterology and medical director of endoscopy at Swedish Hospital
• Dr. Rosario Ligresti, MD, the chief of Gastroenterology at Hackensack University Medical Center
• Kathleen Benson, CSSD, CPT, RDN, a registered dietitian at VNutrition
• Omega-6 and omega-3 oxylipins are implicated in soybean oil-induced obesity in mice. Science Reports.
• Soybean Oil-Derived Poly-Unsaturated Fatty Acids Enhance Liver Damage in NAFLD Induced by Dietary Cholesterol. Nutrients.
• Perspective on the health effects of unsaturated fatty acids and commonly consumed plant oils high in unsaturated fat. British Journal of Nutrition.
• Effects of olive oil on hepatic steatosis and liver enzymes: A systematic review. Journal of Functional Foods.
• Effect of a 6-month intervention with cooking oils containing a high concentration of monounsaturated fatty acids (olive and canola oils) compared with control oil in male Asian Indians with nonalcoholic fatty liver disease. Diabetes Technology & Therapeutics.
• The impact of substituting clarified butter with canola oil on the components of metabolic syndrome, fatty liver index, and insulin resistance among individuals diagnosed with metabolic syndrome: a quasi-experimental study. Journal of Diabetes & Metabolic Disorders.
• The Dietary Replacement of Soybean Oil by Canola Oil Does Not Prevent Liver Fatty Acid Accumulation and Liver Inflammation in Mice. Nutrients.
• A systematic review and meta-analysis of randomized controlled trials: effects of Mediterranean diet and low-fat diet on liver enzymes and liver fat content of NAFLD. Food & Function.
• The Long-Term Effect of Weight Loss on the Prevention of Progression to Cirrhosis among Patients with Obesity and MASH-Related F3 Liver Fibrosis. The International Journal of Environmental Research and Public Health (IJERPH).

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This story was originally published April 14, 2026 at 10:50 AM.