Fatty Liver Diet to Cure Fatty Liver, Food List & Diet Plan User-agent: * Disallow: /wp-admin/ Allow: /wp-admin/admin-ajax.php Sitemap: https://smartfitnessaura.com/sitemap_index.xml

Fatty Liver Diet: 9 Foods to Eat and 7 Foods To Avoid

Fatty liver Diet

Fatty liver disease damages the liver severely, making it unable to eliminate toxins and produce bile as it should. If you have too much fat in your liver, it can cause scarring and inflammation, as well as liver problems. Steatosis is a sign of fatty liver disease. When the liver has too much fat, it’s called steatosis. 

Nonalcoholic fatty liver disease (NAFLD) is diagnosed when there is fat in the liver but no additional damage. Nonalcoholic steato-hepatitis (NASH) is a condition that causes inflammation and liver cell destruction if left untreated. Cirrhosis, end-stage liver disease, and liver transplantation are all linked to NASH, which is also linked to cardiovascular disease.

Alcohol-induced and nonalcoholic fatty liver disease are the two main kinds of fatty liver disease. Obesity, sedentary behavior, and a high-processed diet are the most common causes of nonalcoholic fatty liver disease.  NAFLD can be managed by following fatty liver diet .

What Causes Fatty Liver?

fatty liver diet

Excessive calorie consumption causes fat to accumulate in the liver. Too much fat accumulates when the liver does not process and break down fat as it should. 

People with certain comorbid illnesses, such as obesity, diabetes, or high triglycerides, are more likely to develop a fatty liver. 

Over time, an irritated liver might become scarred and hardened. Cirrhosis is a dangerous illness that frequently leads to liver failure. 

Cirrhosis is caused by NASH, which is one of the top three reasons. 

It can also be caused by alcohol misuse, fast weight loss, and starvation. 

However, even if none of these symptoms exist, some people acquire a fatty liver.

There are various other causes of fatty liver, like genetics, low-protein consumption, pre-diabetes, overconsumption of carbohydrates and sugar.

What is a Fatty Liver Diet?

A diet that is recommended during a medical condition in which fat content is increased in the liver is termed a “fatty liver diet.” Fatty liver diet is a modified therapeutic diet. 

If you’ve been diagnosed with fatty liver disease, one of the first things your doctor or dietitian will tell you to do is change your diet and switch it to fatty liver diet . 

If you have fatty liver symptoms, the best way to treat and improve your overall symptoms is to follow a fatty liver diet.

To begin with fatty liver diet , you must eliminate refined carbohydrates and sugar from your diet and replace them with more complex carbohydrates. 

How to Reverse the Fatty Liver?

To help reverse fatty liver disease, choose foods that battle damage, minimize insulin resistance, and reduce inflammation. Fatty liver Diet plays an important role in weight loss, and people with fatty liver disease should pay special attention to certain nutrients.

Reducing simple carbs and saturated fat can slow or stop the disease from progressing. Instead of avoiding or incorporating random items here and there, it’s critical to make strategic and long-term modifications to your diet to prevent fatty liver disease. 

An excellent place to start is with natural, unprocessed meals that are high in complex carbs, fiber, and protein. These can supply energy for a long time. 

A fatty liver diet is not a short-term diet but a lifestyle change. A tailored meal plan based on dietary choices and lifestyle is essential. 

If the fatty liver diet is excessively strict and is only followed for a short length of time, old eating patterns may resurface, and you will gain weight, putting you at risk of fatty liver disease and its complications.  The fatty liver diet should constitute all the nutrients and it should be formulated as per the patients requirement.

Read More:

1. Low Carb Diet Diet Plan

2. Low Cholesterol Diet Plan

3. 1400 Calorie meal plan to lose weight

4. 1000 Calorie meal plan to lose weight

What is a Good Diet for Fatty Liver?

There are no set dietary requirements, meal times, or timetables that must be followed. Rather, this should be a whole lifestyle change centered on weight loss that is personalized to your specific circumstances. 

To get enough nourishment and avoid overeating, most people who are attempting to lose weight need three meals and one or two snacks per day. 

Fiber and protein should be present in meals and snacks to keep you full and prevent big blood sugar swings, which can contribute to cravings and overeating. 

Using the plate method can be beneficial. It allocates half of your plate to non-starchy vegetables, one-quarter to lean protein such as white-fleshed chicken, fish, lean pig, and turkey, and one-quarter to starchy vegetables or whole grains.

Foods to Include in Your Fatty Liver Diet

fatty liver diet

1. Fruits and vegetables

It should make up half of your plate at every meal. Concentrate on whole fruits and a variety of veggies. Fruits are low in potassium and provide energy due to their fructose content and are good for NAFLD.

Cruciferous vegetables like broccoli and Brussels sprouts may help the liver’s natural detoxification enzymes work better, protect it from damage, and raise liver enzyme levels in the blood.

2. Whole grains

It should account for half of the grains consumed. Oatmeal, a whole-grain, fiber-rich diet, has been linked to a lower risk of NAFLD-related disorders.

A nutritious diet consisting of high-fiber foods like oats has been found in studies to be useful for patients with NAFLD and may help lower triglyceride levels.

Oatmeal provides carbs that fill you up, help you maintain your weight, and give you energy, making it a wonderful accompaniment to your diet. Maintaining a healthy weight will ultimately contribute to a reduced risk of fatty liver disease.

3. Choose protein wisely

Make a point of varying your protein sources. Do not include an excess of animal protein. As per one study, animal protein increases the risk of non-alcoholic fatty liver, especially for the elderly. 

4. Green tea

It has the ability to regulate metabolism and inflammatory responses. It reduces the risk rate of both alcoholic and non-alcohol fatty liver.

As per a study conducted on mice, 75% of the total population of mice led to a reduction in fatty liver and severe obesity after regular consumption of green tea.

5. Whey protein

Whey protein found in milk and low-fat dairy products, can help protect the liver from damage. Increasing the consumption of whey protein reduces the fat content of the liver.

6. Omega 3

Omega 3 reduces the risk of non-alcohol fatty liver as it has the potential to inhibit the function of triglycerides and saturated fat. Fish high in omega-3 fatty acids, such as tuna, trout, salmon, and sardines, are good for the liver.

7. Walnuts

Walnuts are rich in omega 3 fatty acids that can help us fight fatty liver disease.

8. Avocados

Avocados are high in fiber and good fats, and they also contain compounds that can help prevent liver damage.

9. Soy and soy products

According to new research, soy protein could considerably reduce fat accumulation and triglycerides in obese individuals’ livers by partially restoring the function of a critical signalling pathway in the organ.

Adding soy protein and isoflavones to your diet can help your body fight off free radicals and improve insulin resistance, which can help with nonalcoholic fatty liver disease.

Foods to Avoid with Fatty Liver

fatty liver diet

1. Saturated fat

Saturated fat raises the risk of developing liver disease. Sugar and unsaturated fat aren’t the only sources of calories.

According to a new study published in Diabetes Care, saturated fat intake is more damaging to the liver than sugar or unsaturated fat. On the other hand, it can also cause cholesterol to build up in the arteries (blood vessels).

Saturated fats increase LDL (bad) cholesterol levels. Heart disease and stroke are linked to high LDL cholesterol levels.

2. Red meat

Red meat is high in saturated and polyunsaturated fats, which can increase cholesterol deposition, and should be avoided, as should other foods high in saturated fats.

3. Fried foods

Fried foods are high in calories and fat, so they should be avoided at all costs.

4. Sugary foods

Sugary foods such as candy, soda, and juice, should be avoided.

5. Alcohol

Consumption of alcohol contributes to weight gain, inflammation, and the killing of healthy liver cells.

As per a research paper published by NCBI, it states that the reduced form of nicotinamide adenine dinucleotide (NADH) is produced by alcohol dehydrogenase-mediated ethanol metabolism, which promotes steatosis by promoting fatty acid synthesis while opposing its oxidation.

Hence, alcohol consumption can be a major cause of fatty liver disease.

6. Refined Carbs

Triglycerides are formed when you consume too many refined carbs and proteins. These are accumulated in fat cells and can eventually end up in the liver.

If your body doesn’t produce enough insulin, it can cause your liver to store more fat and triglycerides. This can lead to an increase in your liver’s triglycerides.

7. Salt

High salt consumption is linked to an increased risk of developing nonalcoholic fatty liver disease. According to a study that was published in medical news, too much sodium can cause a lot of changes in the liver, including malformed cells, more neuronal death, and less cell division. All of these changes can lead to liver fibrosis.

Lifestyle Modification to Cure Fatty Liver Diseases

 1. Exercise for a minimum of 30 minutes a day.

 2. Consume alcohol in moderation.

 3. Follow a healthy, balanced diet.

4. Keep a healthy weight.

5. Maintain blood glucose levels

6. Regular check on cholesterol levels.

Fatty Liver Diet Plan

fatty liver diet

Below is the one day sample meal plan which an individual can  try for one week with same menu for positive result.

Breakfast [ 7:00 am- 8:00am ]Boiled black chana with chopped onion, tomato , coriander leaves and roasted cumin powder 1 large bowl
Lunch [1:00pm -2:00pm]


Soya chunks curry

Roasted / baked sweet potato


Rice – 1 serving

Soya chunks curry- 1 serving

Roasted / baked sweet potato- half of medium size sweet potato 

Curd- 1 large bow

Snacks[ 4:30 pm- 5:30pm]


Green tea

1 serving – poha

1 cup green tea

Dinner [ 8:00pm -10:00pm]

Plain dosa

Coconut chutney

Black pepper and black salt sprinkled boiled bitter gourd

Plain dosa- 1pc.

Coconut chutney – 1 serving 

Black pepper and black salt sprinkled boiled bitter gourd – 1medium size bitter gourd


Poor diet, obesity, pre-diabetes, heredity, and poor gut health are all possible causes of fatty liver disease.

The key to preventing and curing fatty liver is to consume a Mediterranean-style diet rich in green vegetables, low-sugar fruits, lean meats, and healthy grains.

Fatty liver can be reversed or prevented with a nutritious diet that promotes weight loss. Cooking methods that are low in fat should be used. Grilling, baking, broiling, poaching, and sautéing are examples of these methods.

Fatty liver disease is not a condition to be taken lightly, as it is a significant issue that can lead to a slew of other health problems. 


1. How long does it take to reverse a fatty liver?

By maintaining a proper diet and changing your lifestyle, you can reduce the symptoms of fatty liver. A complete reversal takes time. It can be completely cured in a minimum of 15 days and a maximum of 90 days, depending upon the stage of fatty liver.

2. Is it healthy to eat eggs if you have a fatty liver?

Egg whites can be consumed, but avoid consuming the yolk as it can spike your cholesterol level, which is not good for the fatty liver.

3. What are the three signs of a fatty liver?

  • Weight loss
  • Nausea
  • Changes in the colour of skin

4. What is the best drink for fatty liver?

Coffee looks to be beneficial to the liver, especially in terms of fatty liver disease prevention. According to the study, daily coffee consumption may also help minimize the risk of chronic liver disease. It may also help protect the liver from diseases like liver cancer.

5. Is coffee good for the liver?

According to a comprehensive study published, all types of coffee reduce the incidence of chronic liver disease, fatty liver disease, liver cancer, and mortality from chronic liver disease.

Drinking 3–4 cups of coffee every day, even if they are decaffeinated, provides the most benefit.

If you’re a coffee aficionado, the news gets much better. The more you drink, the less likely you are to get liver disease.

In one study, researchers discovered that drinking 2 cups of coffee a day reduced the risk of cirrhosis by 44 percent, and drinking 4 cups a day reduced the risk by 65 percent.

Coffee, on the other hand, isn’t a wonder worker. It won’t be able to completely fix liver disease or get rid of the effects of drinking too much alcohol.

6. Which fruit is best for the liver?

Cruciferous vegetables, beetroot, cranberries, dry fruits, and grapes can be consumed by an individual who’s suffering from fatty liver.

7. Is yoghurt good for the fatty liver?

Yogurt reduces insulin resistance and liver fat in obese individuals with metabolic syndrome and nonalcoholic fatty liver disease.

If the current clinical trial finds that probiotic yoghurt consumption has favorable benefits, its inclusion in the dietary plan of NAFLD patients can be advised.

Yogurts can be high in protein, calcium, vitamins, living cultures, or probiotics, all of which can help to improve the gut flora.

8. Is lemon water good for your liver?

If you drink lemon water first thing in the morning, it will help cleanse your liver. Lemon juice stimulates the liver to clear out all of its poisons, bringing it back to life.

One of the many preventive effects of lemon juice is demonstrated in a recent study on the effect of lemon juice on alcohol-induced liver damage.

Lemons are high in Vitamin C and antioxidants, which aid glutathione formation. This enzyme aids in the detoxification of poisons in the liver. Simply squeeze one lemon into a glass of water and consume it twice or three times a day.

9. Are potatoes good for fatty liver?

Sweet potatoes are beneficial to the fatty liver, but there is no information available in this context. you can consume it in moderation.

10. Is milk good for the fatty liver?

Regular, moderate consumption may even aid in the slowing of the progression of present liver disorders. The key to reaping these benefits is to consume coffee on a daily basis without the addition of fatty creams or sweeteners.

You can use skim or low-fat dairy milk, cinnamon, cocoa powder, or almond milk in place of the dairy milk.

11. Is the keto diet safe for fatty liver?

The ketogenic diet is a good way to treat nonalcoholic fatty liver disease (NAFLD). The most prevalent sort of keto diet is one that consists of a high-fat, low-carbohydrate diet with an unlimited total calorie intake.

The keto diet requires careful monitoring of macronutrient levels. The keto diet aims to put you in a state of ketosis, also known as ketogenesis.

When your body uses fat for energy instead of carbohydrates, it is called ketogenesis. There is a process called ketogenesis that makes ketone bodies, which are water-soluble molecules made by the liver from fats.

12. Is a low-carb diet good for fatty liver?

As per the research conducted by Gothenburg University, a low carb diet has the potential to reduce the risk of fatty liver. Phytonutrients, fiber, and vitamins, such as vitamin C, are abundant in these complex carbohydrates.

Vitamin C is a potent antioxidant that can also help to enhance immunity. Nuts, seeds, and walnuts, to name a few: Walnuts, which are high in omega-3 fatty acids, may help lower triglycerides and cholesterol.

13. What supplements are beneficial for people who have fatty liver disease?

Silymarin, vitamin E, vitamin D, omega-3 polyunsaturated fatty acids, coenzyme Q10, berberine, and curcumin, if well dosed and taken for medium to long periods of time, may help NAFLD and NAFLD-related parameters if taken in this way.


Reference Source Url 1

Reference Source Url 2




  • Mausam Mangalam

    A dietitian and nutritionist who enjoys writing and eating. My goal is to help people feel as good as they look through healthy lifestyle changes focusing on nutrition, diet planning, advanced dietetics, female hygiene, and health.

Leave a Reply