HomeblogsHealth-and-wellnessFoods to Eat & Avoid with Fatty Liver Diet

Foods to Eat & Avoid with Fatty Liver Diet

Fatty liver is one of the leading causes of liver failure; this is because a person with fatty liver has excessive quantities of fat in the liver. This anomaly can lead to cirrhosis and turn into liver failure fairly quickly before the patient realises it.


Fatty Liver


One of the best ways to control the condition is with a fatty liver diet that limits the amount of good and bad fats that you consume and regulates good health in your organs of synthesis. This healthy diet will help you know how to reduce fatty liver naturally without stepping out from home for hard and harsh workouts. 

Fatty liver disease—overview

Fatty liver disease is often considered a silent killer as patients usually don’t have any symptoms; it is often detected in regular screenings or by accident during imaging tests. It is closely related to conditions like diabetes and obesity and increases the risk of cardiovascular diseases. Generally, the terminology fatty liver disease is used instead of non-alcoholic fatty liver disease (NAFLD), which is an umbrella term and is not related to alcohol use.


NAFLD or fatty liver disease can be of two types:

  • Non-alcoholic fatty liver (NAFL)
  • Non-alcoholic steatohepatitis (NASH)

The prognosis and care plan for an individual with NAFL will differ from that for a person with NASH. The best foods for fatty liver have the less sugar, saturated fatty acids, and salt in them.

9 Best Foods to eat with fatty liver

1. Green Leaves And Vegetables

Green leaves and vegetables have great potential to help fight the symptoms and effects of fatty liver disease. The phytonutrients found in these natural products help regulate good health by introducing polyphenols, antioxidants, and preventing the buildup of fatty substances.


Green Leaves And Vegetables


They are best consumed raw in the form of salads though as cooking on high heat can cause them to lose most of their nutrients.

2.  Small Quantities Of Coffee

While coffee does have its ups and downs, on a fatty liver diet, coffee is an excellent solution to help lower the liver enzymes that abnormally affect the body.


Small Quantities Of Coffee


Drinking small quantities of coffee has shown a considerable reduction in the levels of liver fibrosis, especially in those who are diagnosed with Non-Alcoholic Fatty Liver Disease.

3. Soy Products And Beans

Some of the best food for fatty liver includes legumes, beans, soy, and peas, foods that add resistant starches to the body to facilitate better health in the guts.

Soy Products And Beans

These foods are also known to reduce the amounts of triglycerides and glucose, which inadvertently helps maintain healthy fats in the body.

4. Oatmeal

Oats are incredible sources of fiber and a recommended form of whole grains for patients who have issues with accumulated fats.


Incorporating oatmeal in your diet reduces the risks associated with Non-Alcoholic fatty Liver disease by breaking down and expelling the excessive fats from your system.

5. Healthy Fish Fats

Fish is an excellent source of proteins and healthy fats, and they make for excellent substitutes for red meats in particular that are foods to avoid with fatty liver.


Healthy Fish Fats


Tuna, Salmon, Trout, Sardines, and Mackerels are excellent sources of Omega-3 fatty acids that are conversely more beneficial to your body during a fatty liver disease diet. They boost HDL and reduce LDL along with triglycerides. They also help reduce inflammations and the overall levels of fat in the body.

6. Nuts

Nuts are chock-full of healthy oils and nutrients. They not only help reduce the accumulation of fat by simply meeting the body’s requirements for necessary minerals, vitamins, and fats but they also have anti-inflammatory qualities.




Additionally, nuts are also great sources to reduce insulin ad stress due to oxidation in the body. Thus, for a fatty liver diet, they fill the gap between meals to maintain a healthy liver.

7. Sunflower Seeds

Another ingredient that is full of natural nutrients is sunflower seed. Not only does it have sufficient amounts of minerals and vitamins to fulfill the body’s requirement but they also contain antioxidants in high amounts.




With a handful of sunflower seeds, you can introduce tremendous amounts of Vitamin E and antioxidants into your system to help break down the fats in a fatty liver diet.

8. Turmeric

Turmeric has several benefits on the body, which makes it a shoo-in as food for fatty liver. The doses of the Curcumin pigment make turmeric one of the must-have ingredients in your kitchen regardless of the type of disease you have.




On a fatty liver diet, turmeric has incredible qualities to lower the levels of aspartate aminotransferase and serum alanine aminotransferase. These are the enzymes that largely accumulate in people with fatty liver disease so turmeric serves as the ultimate solution against them.

9. Garlic

Garlic is the last and possibly most important ingredient to add to foods on a fatty liver diet. The product is highly effective in fighting off diseases by improving the immune system and strengthening it to fight against the threats of fatty liver disease.




Garlic has innately displayed qualities to help people in reducing weight ad lower the levels of enzyme secretion on a fatty liver disease diet.


10. Amla or the Indian gooseberry

Amla is one of the best foods for fatty liver as it improves liver function and can prevent hyperlipidaemia and other metabolic disorders that are associated with non-alcoholic fatty liver disease.

11. Green tea

Green tea extracts have been shown to improve fatty liver in controlled studies. Therefore, consuming green tea can have a therapeutic effect on fatty liver and mitigate the diseases progression. A study revealed that people who consumed green tea extract supplements had significantly reduced ALT and AST levels after 12 weeks, which is a good sign for a person with fatty liver.

12. Nigella seeds or onion seeds

Scientific evidence supports that nigella seeds, also known as Kalaunji, can have a significant impact on metabolic parameters of fatty liver disease. These seeds can reduce the ALT, AST, LDL-C, and TG levels in the body, and usually, no side effect is seen after consuming nigella seeds.
Additionally, garlic, onion, aloe vera, cucumber, and lotus root are some of the best foods for fatty liver.

6 Foods To Avoid With Fatty Liver

While the foods for fatty liver fulfill specific requirements to control the fatty liver problem in the body, there are some foods to avoid with fatty liver since they aggravate the problem. Here are a few foods to avoid with fatty liver:

1. Alcohol

It is no surprise that even if you suffer from NAFLD which is caused due to non-alcoholic reasons, your liver is incapable of handling the effects of alcohol. Therefore, it is a big no-no.

2. Fried Food Items

Another horrible source of foods to avoid with fatty liver is fried items. The number of fats and cholesterol contained in these food items is not even recommended for people in good health. They are certainly not recommended on a fatty liver diet.

3. Added Sugar

Sugar in its raw form has several adverse effects. Therefore, on a fatty liver diet, it is best to avoid foods that contain added sugar or excessive sugar.

4. Added Salt

Salt can aggravate bloating and high blood pressure it is definitely among foods to avoid with fatty liver.

5. Rice, Pasta, And White Bread

Due to the lack of adequate quantities of fiber, foods made of white flour are typically harmful to the body, much so on a fatty liver diet.

6. Red Meat

Red meats such as beef contain high amounts of saturated fats that can aggravate the fats in the liver, therefore it is best to avoid them on a fatty liver diet.

Fatty liver disease is a serious problem and maintaining a healthy diet is the key to living with it. Using these lists of food for fatty liver and foods to avoid with fatty liver, devise your meal plan and heal your body naturally.

Changing the way of life

  1. Physically active
    In addition to consuming best foods for fatty liver, losing weight can be helpful in improving your condition. Healthy weight loss can reduce inflammation in your liver and body. You can consult a personal trainer or a physiotherapist to create a weight loss plan suitable for you and reduce excess weight gradually over time.
  2. Calculate calorie intake
    If you consume more energy than you exert, your weight will continue to rise. To lose or maintain an ideal body weight for you, you can keep a tab on your calorie intake.
  3. Get your vitamins and minerals properly
    A balanced diet is essential in maintaining good health; supplementing your diet with required vitamins and minerals can help you recover quickly from fatty liver disease.


People who are diagnosed with fatty liver disease must make significant changes in their lifestyle to keep their liver as healthy as possible and recover quickly. You can also do the following to improve your liver health:

  • Avoid drinking alcohol; if you have trouble quitting, start by reducing your alcohol consumption slowly.
  • Ensure that you are not consuming any food, medicine, herbs, or supplements that can have a toxic effect on your liver.
  • Get hepatitis A and B vaccination to prevent these conditions from affecting your liver.
  • If other health conditions are contributing to your fatty liver, it is important to address them.
  • Go for regular screening tests for liver cancer if your fatty liver has advanced to cirrhosis.


Since there is no valid treatment for fatty liver disease yet, it is important to use beneficial foods for fatty liver to improve the patient’s condition. The above-mentioned foods to eat and avoid for fatty liver can be used by people who have fatty liver to recover quickly and/or prevent the diseases from progressing further. Maintaining good overall health is also important for people with fatty liver to avoid any health complications.


1. Is broccoli good for the liver?

Yes, broccoli helps to increase the levels of glutathione, which is required to cleanse your liver. At the same time, it helps to eliminate the toxins from your body in a natural way. The best way to eat broccoli so that it is good for your liver is by eating it chopped or lightly steamed.

2. Is apple cider vinegar good for the liver?

Yes, apple cider vinegar is good for your liver. It is rich in detoxification properties that help to enhance the circulation required to detox the liver naturally.

3. Is onion good for the liver?

Yes, onions, especially raw onions are good for the liver. It is because they are rich in sulfur-containing amino acids. These amino acids help in naturally detoxifying the liver.

4. Are tomatoes good for your liver?

Yes, tomatoes are good for the liver. They are believed to contain a good amount of lycopene, which is a strong anti-inflammatory and antioxidant. Thereby, tomatoes help in relieving inflammation and reduce the chances of cancer development and other fatty liver diseases.


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About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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