Fatty Liver: Diet Guide to Get You Started

Are you worried that your fatty liver could lead to more serious problems down the road? Don’t worry! With the right dietary changes, you’ll be able to reduce the amount of fat accumulated in your liver. In this article, we’ll offer you a diet guide to get you started on your journey to a healthier liver.

1. What is Fatty Liver?

Fatty liver is a condition in which fat builds up in the liver and affects its normal functioning. It occurs when fat makes up more than 10% of the liver’s total weight. It can be further classified into two types:

  • Nonalcoholic fatty liver disease (NAFLD): This type of fatty liver isn’t caused by drinking excessive alcohol. It’s usually caused by diabetes, obesity, high cholesterol, and high triglycerides.
  • Alcoholic fatty liver disease (AFLD): This type is caused by drinking too much alcohol. Long-term excessive drinking can cause problems with the liver, including a fatty buildup.

If left untreated, fatty liver can lead to inflammation, liver scarring, and in some cases, even liver failure. To reduce the risk of these serious complications, lifestyle changes, and treatments can help reduce the amount of fat buildup in the liver.

2. Eating to Support Fatty Liver Recovery

Diet for Fatty Liver
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If you have fatty liver, you’ll need to focus on making dietary changes in order to recover. Eating the right foods can help manage symptoms and prevent further damage. Here’s what you should be including in your diet:

  • Lean sources of protein like white meat, legumes, and fish.
  • Fruits and vegetables are high in antioxidants, vitamins, and minerals.
  • Whole grains like brown rice and quinoa.
  • Good fats include olive oil, nuts, and avocado.

Eating a balanced and healthy diet can be difficult, but it’s worth it for your overall health in the long run. To ensure you get enough of the nutrients you need, focus on eating a diverse range of foods and eating regularly throughout the day. You should also avoid processed and fried foods, as well as added sugars – all of which can worsen existing fatty liver symptoms.

3. Sample Diet Plan for Fatty Liver

Getting Started with Liver-Friendly Foods
It’s important to start to include fatty liver-friendly foods in your diet. Start by replacing fatty or unhealthy foods with healthy food choices. Incorporating these items into your meals will be beneficial to your liver, and can improve your health overall. Here is what to include in your diet:

  • Leafy greens like kale, collard greens, and spinach
  • Whole grains such as oats, quinoa, and barley
  • Lean proteins like fish, white meat poultry, and beans
  • Fruits, especially citrus and apples
  • Unsaturated fats such as sunflower, safflower, and olive oils

A healthy meal plan for fatty liver will focus on eating foods that are low in calories and saturated fats while including a variety of nutritious foods from the above list. Here is a sample meal plan for fatty liver that you can use as a guideline:

  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Grilled chicken salad with vegetables and olive oil dressing
  • Snacks: Apple slices with nut butter or hummus and cucumber slices
  • Dinner: Baked fish with roasted asparagus and quinoa

By creating a meal plan that incorporates fatty liver-friendly foods, you can help support your liver health and overall wellness.

4. Identifying Foods to Avoid

Diet for Fatty Liver
Eat This, Not That

Identifying which foods to avoid is important for optimal nutrition, and there are certain categories of food that should be limited or eliminated completely, such as processed foods, refined carbohydrates, and sugary drinks. Paying attention to the nutrition labels while grocery shopping can help you ensure you’re eating healthy.

  • Processed foods: It’s best to avoid highly processed foods like chips, frozen dinners, and fast food. If a product contains too many additives, chemicals, or preservatives, it’s better to just leave it on the shelf.
  • Refined carbohydrates: Refined carbs, such as white bread and pasta, are filled with empty calories and elevate blood sugar levels quickly. Replace these items with whole grain options to get the same comfort without the unhealthy substances.
  • Sugary drinks: Sugary drinks, like soda and energy drinks, are packed full of empty calories and sugar and have no nutritional value. Sticking to water and milk is a much better option for your health.

Related: Eating Well on Dialysis: Diet Tips


Living with a fatty liver diagnosis can be a challenge, especially when it comes to changing your diet. However, with the right knowledge and resources, you can take control of your diet and improve your overall health. Hopefully, this guide was able to provide you with some helpful information to get started. Now it’s time to start putting it into action. Good luck!