Fatty Liver Diet: 5 Foods To Eat And 5 Foods To Avoid

Medically reviewed by Maria Sarino, MD FACT CHECKED

One of the large organs in the belly is the liver. The main task it performs is blood filtering. It secretes the substances the body needs, the liver is also regarded as a gland. Changes in lifestyle could harm the liver’s health and result in fatty liver disease.

Consuming foods that prevent cell damage would lessen inflammation and support the liver’s natural functioning. But how each person’s body reacts to food varies.

Your liver might be less effective at eliminating toxins from your body if it contains too much fat. This condition could cause liver scarring and might also result in irreversible liver failure, so knowing how to minimize your risk could be helpful.

While heavy alcohol use undoubtedly increases your risk of developing alcohol-induced fatty liver disease, other poor lifestyle choices also raise your risk of NAFLD.

In this article, we will be looking at foods that you should include in your diet and foods that you should avoid to keep your liver healthy.

Typically, the liver includes some fat. A fatty liver, however, develops when the weight of the liver’s fat content may exceed 10%.

The most frequent way to detect liver inflammation caused by too much fat in the liver is with a blood test called the ALT, alanine aminotransferase.

Alcohol use may be linked to an inflammatory liver caused by excess fat, and alcoholic fatty liver disease.

Up to around 30 percent of adults and about 7 percent of children suffer from fatty liver, which is a highly prevalent condition.

Obesity could be a typical risk factor for this illness. Around 25% of obese people have non-alcoholic steatohepatitis, the more severe form of fatty liver.

The number of people who have fatty livers might have increased along with the rise in obesity over the past two decades.

Alcohol consumption may not be the cause of the non-alcoholic fatty liver disease (NAFLD). An unhealthy lifestyle may contribute to it. 

NAFLD symptoms like weariness, stomach pain, and sudden weight loss may appear if the condition worsens to the point of cirrhosis which means liver failure.

Fatty liver disease could be reduced by making a few lifestyle changes. Eating right and following a calorie-restricted diet might help with this.

Foods To Eat For Fatty Liver Diet

Here are some of the better foods to eat for a fatty liver diet:

  1. Nuts

    Nuts are a rich source of minerals and good oils. By simply providing the body with the essential minerals, vitamins, and nutrients it needs, they not only aid in reducing the formation of fat but also have anti-inflammatory properties.

    Nuts are also good sources for lowering insulin levels and stress brought on by oxidation in the body. To maintain a healthy liver, they fill the space between meals for a diet for fatty liver.

  2. Salmon

    Omega-3 fatty acids, a type of lipid that has been discovered to have various health advantages, including advantages for the heart, brain, and skin, are abundant in salmon.

    Omega-3 fatty acids could also aid in reducing the inflammation associated with fatty liver disease.

    It may enhance blood levels of HDL (the good cholesterol), triglycerides, and total cholesterol and positively impact body mass.

    By consuming fatty fish like salmon several times a week, omega-3 fats could be integrated into the diet.

  3. Garlic

    The body produces and releases more enzymes when you eat garlic. Enzymes are very important to remove toxins from your body.

    Garlic has a lot of natural components that are very beneficial if you have a fatty liver. Your body’s antioxidants work properly with good consumption of garlic.

  4. Avocado

    Avocados have a lot of monounsaturated fatty acids. It helps in lowering bad cholesterol. It may also help to increase good cholesterol in the body.

    It helps with the weight loss process and helps with inflammation issues. Avocados are better for losing weight. Losing weight results in losing the fat accumulated in the liver.

  5. Coffee

    As per the text from NIH, coffee has been observed to have several benefits when it comes to an overall improvement in the liver’s health. Hence, you could improve your fatty liver conditions by increasing daily coffee consumption.

Foods To Avoid For A Fatty Liver Diet

Here are some of the foods you should avoid if you have a fatty liver:

  1. Fried Foods

    Calorie-restricted diets could help in alleviating problems of fatty liver, therefore you should cut less on fried and salty foods since they are high in calories.

    Additionally, it has been found that salt consumption by fatty liver patients results in outcomes including dysregulation of the renin-angiotensin system, which could raise the risk of fatty liver patients.

  2. Alcohol

    You should simply stop drinking entirely if excessive drinking contributes to your fatty liver condition. As it could contribute to liver damage.

    If you have NAFLD, you might be able to drink occasionally but still, it could be advisable to stop the usage of alcohol to maintain your healthy liver.

  3. Soda

    Addicted sugar offers very little or no nutrients. The liver may convert too much additional sugar to fat, which over time may exacerbate the condition.

    For instance, individuals who regularly drink beverages sweetened with soda such as soft drinks could enhance the problem of fatty liver.

  4. Refined Carb Foods

    People who are suffering from fatty liver disease should never consume foods that have refined carbs in them.

    Foods made from white flour could result in high blood sugar. So it’s better to keep away from it. Instead, you could choose products made with whole grains.

  5. Red Meat

    Red meats including beef, hog, mutton, and lamb include saturated fats that are bad for your liver and digestive system.

    Additionally, these saturated fats build up in your arteries and restrict blood flow, increasing your risk of heart attack and problems with cholesterol. These fats build up in your liver and result in fatty liver issues.


Diet is one of the key treatments for fatty liver disease. When you accumulate an extreme amount of fat in your liver, your chances of having a fatty liver increase rapidly.

All the toxins present in our body are removed by the liver. Another function of the liver is making bile. It is a protein that helps in the digestion of food in the body. If you have fatty liver disease, the liver becomes less efficient in doing its functions.

Eating a diet plan which consists of low-fat food is the best way to beat the disease. The diet should be rich in fiber and proteins. The underlying causes of the disease will determine the diagnosis of the disease.

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