Fatty Liver Diet: Recommended and Not Recommended Foods to Fight Fatty Liver

The body stores fat in many areas for use as energy.

The liver is partially made up of fat, but if the fat content in the liver is too high, it can be a sign of fatty liver disease.

Types of fatty liver disease

There are two types of fatty liver disease :

  • Alcoholic liver disease.
  • Nonalcoholic fatty liver disease.

It’s also possible to get fatty liver disease from pregnancy.

Fatty liver disease damages the liver, preventing it from eliminating toxins and producing bile in the digestive system .

When the liver cannot perform these tasks effectively, it puts a person at risk of developing other problems throughout their body.

The primary treatment for fatty liver disease involves making changes to diet and exercise, although some people may need to see a doctor for further treatment.

Foods that are suggested to consume for a fatty liver

When starting a diet, it is necessary to have previously consulted a specialist to optimize the effect of food on the condition of fatty liver.

A diet for fatty liver disease includes a wide variety of foods. Reducing calories and eating natural foods rich in fiber are a good starting point.

Eating foods that contain complex carbohydrates, fiber, and protein can help the body feel full and provide sustained energy.

Foods that reduce inflammation or help the body repair its cells are just as important.

Some people choose to follow specific diet plans, such as a plant-based diet or the Mediterranean diet.

A dietitian can often help a person create a diet plan that is suitable for their tastes, symptoms, and health.

In addition to these basic guidelines, there are also some specific foods that can be especially helpful for people with fatty liver disease, including:


Garlic is a staple in many diets and can be beneficial for people with fatty liver disease. One study found that garlic powder supplements appear to help reduce body weight and fat in people with fatty liver disease.

Omega-3 fatty acids

A review of current research suggests that omega-3 fatty acids improve liver fat levels and HDL cholesterol levels in people with fatty liver disease.

More research is needed to confirm this, but eating foods high in omega-3 fatty acids can help reduce liver fat. These foods include salmon, sardines, walnuts, and flax seeds.


Drinking coffee is a morning ritual for many people, but it can be more important than a habit.

Coffee contains chlorogenic acid, which is a powerful compound that is known to have antioxidant and anti-inflammatory properties. It also helps reduce cholesterol and hypertension .

In addition to this beneficial compound, coffee itself appears to help protect the body from nonalcoholic fatty liver disease. Adding coffee to your morning routine can be a great addition to a person’s fatty liver diet.


Eating a variety of whole vegetables is helpful for fatty liver disease, but broccoli is one vegetable that a person should consider including in their diet.

Long-term consumption of broccoli helped prevent fat accumulation in the mice’s livers. Researchers still need to conduct more human studies, but this early evidence looks very promising.


Using tea for medicinal purposes is a practice that dates back thousands of years. As recent research suggests, green tea especially can help reduce the percentage of body fat and fat in the blood. The higher levels of antioxidants in green tea can also be helpful.


While tree nuts are a great addition to any diet plan, walnuts are especially high in omega3s. A 2015 report found that eating walnuts improved liver function tests in people with non-alcoholic fatty liver disease.


Avocados are rich in healthy fats, but they also contain anti-inflammatory nutrients and soluble fiber, which can help lower blood sugar and oxidative stress in the body.

Soy or whey protein

Some proteins have been confirmed to help protect the body from fatty liver disease.

Soy and whey protein appear to help balance the effects of simple carbohydrate intake and can lower blood sugar levels. They also help the body retain muscle mass and reduce overall weight.

Foods to avoid

Dry white rice

Refined grains like white rice are low in fiber and can raise blood sugar levels.
Adding healthy foods to your diet is one way to manage fatty liver disease. However, it is just as important for people with fatty liver disease to avoid or limit certain foods.

Added sugars

Added sugars can contribute to high blood sugar levels and increase fat in the liver. Added sugars are commonly found in candy, ice cream, and sweetened beverages, such as soda and fruit drinks.

Added sugars are also hidden in packaged foods, baked goods, and even store-bought coffee and tea.

Avoiding other sugars, like fructose and corn syrup, can also help keep fat in the liver to a minimum.


Alcohol is a significant risk factor for people with fatty liver disease. Alcohol affects the liver, contributing to fatty liver disease and other liver diseases, such as cirrhosis . A person with fatty liver disease must reduce or eliminate alcohol from their diet.

Refined grains

Processed and refined grains are present in white bread, pasta, and white rice. These highly processed grains have fiber removed, which can raise blood sugar as they break down.

Refined grains can easily be substituted with whole wheat and whole grain alternatives, potatoes, or legumes, or omitted entirely.

Fried or salty foods

Too much fried or salty food can increase calories and the risk of weight gain. Adding extra spices and herbs to a meal is a great way to make meals tasty without salt. Fried foods can generally be baked or steamed.


Beef, pork, and cold cuts are all foods high in saturated fat that a person with fatty liver disease should try to avoid. Lean meats, fish, or tofu are good substitutions, but fatty and wild fish may be the best option.

Changes in lifestyle

When there is a condition of fatty liver or nonalcoholic fatty liver, it is important to take into account that it is not only vital to have a diet to help control the disease, but that along with a nutritional diet, it is also important to perform exercises that support the fatty liver improvement.

So regular exercise is important for people with fatty liver disease, as it will relieve symptoms.

Regular exercise is important for everyone, but it is especially beneficial for people with fatty liver disease. Losing excess weight and keeping your body in shape with exercise can help control and reduce the symptoms of this disease.

Even 30 minutes of moderate exercise three to five times a week can help a person feel fitter and reduce symptoms.

It can also help you be less sedentary in general. Stretching every morning and walking on a treadmill while watching TV are ways to increase activity levels throughout the day without having to spend time on a workout.

When to see a doctor or dietitian

If diet and exercise are not doing enough to control the symptoms of fatty liver disease, it may be time to see a doctor. The doctor can perform a complete analysis and prescribe medications, or refer the person to a nutritionist to help create a diet plan.

There are currently no medications to treat fatty liver disease. Dietary and lifestyle choices, however, can dramatically improve the condition.

When working directly with a doctor or nutritionist, many people find that they can lose weight and manage fatty liver disease comfortably.