Fatty Liver Diet: Foods To Eat And Foods To Avoid

Fatty liver disease is a medical condition that involves fat buildup in the liver. Primarily, such a condition arises due to excessive alcohol intake and obesity.

But, several other reasons, like malnourishment, low protein intake, poor gut health, genetics, etc., could also cause fatty liver disease.

Generally, fatty liver disease could be prevented or reversed at an early stage by making significant changes in diet and lifestyle. But, severe cases may require medical treatments like transplantation.

People opting for lifestyle changes to treat fatty liver disease should look forward to losing weight and fat content significantly. Hence, a combination of healthy eating, calorie reduction, and exercise would help get the desired results.

Thus, this article will briefly discuss the fatty liver disease diet that people could follow to improve their condition.


Foods To Eat For Fatty Liver Disease

Primarily, people suffering from fatty liver disease should focus on consuming food items rich in fiber, antioxidants, unsaturated fats, and other beneficial compounds.

Here is a list of a few healthy food options that you may consider to treat fatty liver disease.

  1. Coffee

    Coffee is a highly preferred beverage worldwide for its naturally refreshing and awakening benefits. But, besides these benefits, regular coffee intake may help protect and treat fatty liver disease.

    People consuming coffee without added sugar or sweeteners may lower the risk of developing fatty liver disease. The beverage helps reduce the gut wall’s permeability, resulting in low-fat absorption.

    Moreover, it may reduce the severity of conditions like liver fibrosis, cirrhosis, etc. Regular coffee intake could also benefit people with a higher risk of liver disease by lowering abnormal liver enzymes.

  2. Almond Milk And Low-Fat Cow Milk

     Consuming calcium and Vitamin-D-rich food may help prevent the development of fatty liver disease.

    Almond and low-fat cow milk is a good source of calcium and Vitamin D; thus, you may rely on these kinds of milk to improve your fatty liver disease.

    Sometimes, multiple nutritional complications could cause advanced liver diseases that may lead to osteoporosis and osteopenia. Thus, consuming calcium and Vitamin D-rich milk could benefit in avoiding such medical conditions.

  3. Green Vegetables

    Green vegetables are a better source of several vitamins, minerals, and compounds. Green vegetables like spinach and leafy vegetables contain specific compounds beneficial that could treat fatty liver disease.

    Moreover, polyphenols and nitrate content of leafy vegetables could lower the risk of developing fatty liver disease. But, it would be better if you consume raw green veggies, as cooking or boiling may reduce polyphenolic content and antioxidant content.

    Green vegetables are also a good fiber source; thus, it helps you stay satiated and prevent obesity. Additionally, green veggies contain chlorophyll, an effective liver cleanser.

  4. Cruciferous Vegetables

    Besides green veggies, crucifers like cauliflower, broccoli, cabbage, etc., could boost the liver’s detoxification abilities.

    These vegetables sufficiently contain sulfur compounds that may be essential to produce glutathione. Glutathione is an effective antioxidant that is essential to lower inflammation in the liver.

    Moreover, crucifers contain Indole, a compound that may help reduce fatty deposits and inflammation.

  5. Legumes

    Legumes, especially beans and soy, could help people struggling with fatty liver disease. These foods are densely packed with nutrients, and resistant starches, which could help improve gut health.

    Moreover, obese people regularly consuming legumes may experience low blood glucose and triglyceride concentrations.

    Soy is a beneficial legume that may reduce fatty liver disease symptoms by preventing visceral fat buildup. Moreover, soy contains a special protein called beta-conglycinin that lowers the triglyceride levels in the body.

  6. Green Tea

    Regular green tea consumption could improve an individual’s liver functioning and treat fatty liver disease. Green tea is a powerhouse of beneficial antioxidants which could help lower inflammations.

    It also contains some unique antioxidants like catechin that may lower liver fat. Moreover, the beverage may help regain optimum levels of essential liver enzymes.

  7. Unsaturated Fat

    People suffering from fatty liver disease should strictly avoid saturated fats, especially red meat, butter, sausages, etc. It would be better to replace saturated fat with unsaturated alternatives like olive oil, nut butter, fatty fish, etc.

    People considering unsaturated fats in their diet may reduce bad cholesterol levels and control their total cholesterol concentration.

    But, it would help if you consume unsaturated fats within the recommended portions to avoid health risks.

  8. Oatmeal

    Fatty liver patients should be careful with their weight and avoid getting obese. Here, Oatmeal could be a filling and healthy breakfast for people suffering from fatty liver disease.

    Oats are a good source of fiber and complex carbohydrates with low-fat content. Hence, consuming such a healthy breakfast would keep you satiated for a more extended period and promote weight loss.

  9. Garlic

    Garlic is a better medicinal vegetable used to treat several medical conditions, including fatty liver disease. It is believed that people consuming garlic powder regularly in the recommended amount may reduce their liver fat and improve enzyme levels, thus, improving liver function.

    Garlic could also help consumers lose weight and reduce fat to lower symptoms of fatty liver disease.

  10. Nuts And Seeds

    Nuts and seeds like chia seeds, sunflower seeds, walnuts, almonds, pumpkin seeds, etc., could be good sources of mono and polyunsaturated fats. These unsaturated fats are considered healthy and beneficial to reverse fatty liver disease.

    Besides healthy fats, some seeds, like sunflower seeds, contain Vitamin E and other antioxidants that may help lower inflammation and liver fat.

  11. Water

    Drinking sufficient water is highly essential to treat fatty liver disease. People drinking 3-4 liters of water daily could easily flush out toxins and reduce inflammations; thus, improving liver function.

Foods To Avoid For Fatty Liver Disease

Following a curated diet plan is highly recommended to treat fatty liver disease. But people must avoid or limit a few things to prevent the condition from worsening.

  1. Alcohol

    Alcohol consumed by the human body is processed in the liver. Thus, drinking excess alcohol may disrupt liver function and cause acute and chronic liver diseases. Moreover, people suffering from fatty liver disease must avoid consuming alcohol as it may worsen their liver condition.

  2. Sugar

    People suffering from severe fatty liver disease should avoid sugar or added sugar products like candies, soft drinks, juices, etc. On the other hand, healthy people must limit their sugar intake to avoid such conditions.

    Consuming sugar may rapidly increase blood sugar levels and liver fat resulting in slow liver functioning and weight gain. Moreover, avoiding sugar like fructose and corn syrup may help reduce fat in the liver.

  3. Fried And Salty Food

    Fried food like doughnuts, french fries, chips, etc., may worsen the fatty liver condition. These fried foods are rich in calories, fat, and sugar, thus, increasing the risk of gaining weight.

    Similarly, consuming excess salty food may increase sodium intake. High sodium concentration may make your body hold water resulting in increased water weight.

  4. Refined Grains

    Consuming processed and refined grains may increase an individual’s blood sugar levels. The manufacturers remove fiber from these grains, which increases the risk of gaining weight. Thus, you may opt for whole-grain alternatives like whole-wheat bread, black bean pasta, etc.

  5. Red Meat

    Fatty liver patients should primarily avoid red meat in their diet. Red meat like beef and pork contains a high amount of unhealthy or saturated fat that may worsen fatty liver disease. Moreover, red meat also has toxins that may cause inflammation; thus, you must avoid unprocessed red meat to avoid such toxins.

Diet Plan For Fatty Liver Disease


  • Soaked Green Cardamom Water with overnight soaked almonds and walnuts.


  • Oatmeal with a tablespoon of peanut butter, or add berries or chia seeds.
  • Whey or a soy protein shake with low-fat milk and berries.

Mid Morning:

  • A cup of coffee or green tea and a green or fruit salad with sprinkled flax or sunflower seeds.


  • Grilled fish or chicken with cooked vegetables like broccoli, beans, cauliflower, spinach, etc.
  • Lentil curry with whole grain bread or steamed rice.

Evening Snack:

  • Sliced apples or papaya with peanut butter topping
  • Hummus is served with raw vegetables.


  • A mixed bean salad bowl with grilled or cooked fish or quinoa.
  • A big bowl of cooked seasonal vegetables.


The fatty liver disease could be reversed in its early stages by following a good lifestyle, including a healthy diet and regular exercise.

You may consider the food options mentioned above to prepare a healthy diet or consult a dietitian to get better advice.

But, you must avoid certain foods and drinks, like alcohol, carbohydrates, unhealthy fats, etc., that may worsen your liver condition.