Fatty liver diet: Foods help and avoid to heal a fatty liver

Medpho Team April 27, 2023


Fatty liver disease is characterised by the presence of abnormal buildup of fat in the liver, which is known as steatosis. If you have liver fat but no other damage, you are thought to have NAFLD (Nonalcoholic fatty liver disease). Untreated inflammation and liver cell destruction can lead to NASH (Nonalcoholic steatohepatitis). NASH is associated with end-stage liver disease, cirrhosis and liver transplantation and is often related to cardiovascular-related conditions.

Dietary modifications that result in weight loss and the addition of foods rich in nutrients and antioxidants, such as fruits and vegetables, can stop the disease's progression or reverse it. It is also critical to limit foods high in saturated fat, fried foods, processed foods, refined carbohydrates, and simple sugars.

Losing weight can aid in reducing liver fat, especially in the abdomen or adipose tissue. Weight loss is one of the principal aims for treating fatty liver disease, which is frequently accompanied by obesity, insulin resistance, metabolic syndrome, and an elevated risk of cardiovascular disease. A fatty liver diet can help with this.

Benefits of a Fatty Liver Diet

In any treatment regimen for patients with NAFLD, weight loss, exercise, behaviour modification, and improved insulin sensitivity are the cornerstones. The recommended weight loss method is slow and steady rather than rapid weight loss. According to research, rapid weight loss can worsen fatty liver disease.

Diet is important for weight loss, and those with fatty liver disease should pay attention to certain nutrients. The development of the disease can be prevented or slowed down by cutting back on saturated fat and simple carbohydrates.

In most cases, fatty liver disease has no symptoms, but it is often accompanied by central obesity, dyslipidemia, hypertension, and hyperlipidemia. These issues can also lead to fatigue, mood fluctuations, and disturbed sleep. Weight loss can help to improve these signs and conditions.

A significant reduction in lobular inflammation, steatosis and NAFLD activity score were observed in a large randomised control trial among people who dropped more than or equivalent to 7% of their body weight.

What to Eat

One of the crucial things you can do if you have fatty liver symptoms is to adhere to a fatty liver diet. The common treatment for fatty liver disease, whether it is alcohol-related or not, is to reach a healthy weight through exercise and diet.

There are some foods and drinks to help heal a fatty liver.

Eating natural, unprocessed foods rich in protein, fibre, and complex carbs is an excellent starting point. These can provide long-lasting energy and make them feel full.

Some individuals choose to follow particular eating strategies, like the Mediterranean diet. Because it limits processed foods, added sugar, and saturated fats, this diet is a particularly wise choice for those who have NAFLD.

A dietitian can help create a customised diet plan suitable for a person's preferences, symptoms, and health conditions depending on the type of fatty liver disease they have.

Here’s a Diet chart for fatty liver disease

Diet Chart for Fatty Liver Disease

Early morning

1 glass water with 1 tablespoon fenugreek seeds/ barley water/ turmeric water


Veg poha/veg idli/besan cheela


Fruits (apple/papaya)/ coconut water/sprouts


Multigrain chapati/boiled brown rice + veg/dal+curd +steamed salad


1 cup lemon water/ milk tea/ green tea/sprouts


Lauki soup/pumpkin soup/ chapati + toned paneer bhurji

Post dinner

1 cup double toned milk with turmeric


The following foods that may be particularly beneficial for people with fatty liver disease include:

Fruits: Some fruits like apples, oranges, bananas, peaches, melons, pears, strawberries, figs, grapes, and dates.

Vegetables: Vegetables include tomatoes, onions, garlic, potatoes, spinach, broccoli, turnips, cucumber, sweet potatoes, carrots, and pumpkin.

Legumes: Legumes like beans, lentils, peanuts, peas, and chickpeas.

Whole grains: Some whole grains like oats, barley, jowar, wheat, corn, and brown rice.

Herbs:  Herbs include garlic, cinnamon, nutmeg, turmeric, rosemary, basil, and pepper.

Dairy products: Yoghurt and milk.

Omega 3 fatty acids: Omega-3 fatty acid-rich foods include salmon, sardines, walnuts, and flaxseed.


What to Avoid

Generally, foods that can raise blood sugar levels or cause weight gain should be avoided, such as:

Processed and baked food: Avoid processed and baked foods like pasta, doughnuts, and refined flour.

High Sugar: Limit high sugar foods like cakes, pastries, honey, artificial sweeteners, and juices.

Alcohol and alcoholic products: Alcohol can play a significant role in developing fatty liver disease and other liver disorders.

Sodium: Stay away from sodium like table salts and spices.

Fried food items: Avoid oily fried food items because they are rich in calories and fat.

To ensure your nutritional needs are met, keep in mind that it's important to consult our expert dietician before making any dietary changes. #BasEkCall at 88569-88569.


Numerous factors, such as a bad diet, being overweight, having pre-diabetes, having genetics, and having a bad gut flora, can all contribute to fatty liver disease. But the secret to avoiding and treating fatty liver is to eat a Mediterranean-style diet rich in leafy greens, low-sugar fruits, lean meats, and whole grains.

Maintaining a healthy liver and general well-being also requires leading a healthy lifestyle and engaging in regular physical exercise, water intake, and sleep schedules.


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