Diet Tips

Evidence-Based Fatty Liver Diet – Diet Plan And Foods To Eat And Avoid

ISSA Certified Specialist in Fitness & Nutrition
Evidence-Based Fatty Liver Diet – Diet Plan And Foods To Eat And Avoid September 18, 2018

Fatty liver is the result of the accumulation of excess fat in the liver. And a healthy diet is the first line of treatment to cure it. Fatty liver is one of the major occupational lifestyle diseases and is caused due to alcohol abuse, unhealthy lifestyle, and/or genetics (1). According to the Centers for Disease Control and Prevention, liver disease and cirrhosis has gone up to 31% in just a few years’ time (2).

The early symptoms of an unhealthy liver are bad breath, bloating, indigestion, sudden weight loss, and premature graying of hair (3), (4), (5). But many fatty liver patients do not show signs and symptoms until it’s too late. That’s why you should be extra cautious and improve your diet and lifestyle. Here are the foods that protect you from fatty liver and a diet plan. But first, let’s understand how the liver and body functions are affected if you have fatty liver. Swipe up!

How Fatty Liver Affects The Liver?

How Fatty Liver Affects The Liver Pinit


Fatty liver can disrupt the main liver function, which is to remove toxins from your body. The liver is the second largest organ, and it filters the blood and metabolizes drugs and other chemicals. However, excess alcohol consumption and medical conditions like diabetes type 2, insulin resistance, genetic disease, and a sedentary lifestyle can prevent the body from metabolizing the glucose properly. The excess glucose gets stored in the liver as fat.

Fatty liver is of two types:

  1. Alcoholic fatty liver – Caused due to overconsumption of alcohol
  2. Non-alcoholic fatty liver – Caused due to genes, metabolic disorder, and/or a sedentary lifestyle. This is commonly known as NAFLD (Non-Alcoholic Fatty Liver Disease). NASH or Non-Alcoholic Steatohepatitis is a form of NAFLD that is caused when overaccumulation of fat causes inflammation, leading to liver damage if not treated on time.

If you do not make an immediate change to your diet and start being active, your liver may undergo cirrhosis, cancer, and liver disease. Here are the lists of foods to eat and avoid to improve the condition of your liver. Take a look.

11 Foods To Consume To Treat Fatty Liver

1. Fish

1. Fish Pinit


Fatty fish are loaded with omega-3 fatty acids that help reduce inflammation and induce weight loss by restoring the ratio of omega-3 to omega-6 to normal levels. Scientists have proved that consuming fish rich in omega-3 fatty acids can help reduce the fat in the liver. It is a great way to treat NAFLD and NASH (6).

Consume wild-caught salmon, mackerel, silver carp, and hilsa to lose weight and excess fat in the liver and reduce stress.

2. Olive Oil

Olive oil improves the blood lipid profile, boosts glucose metabolism, and increases glucose sensitivity. Olive oil is a great source of monounsaturated fatty acids that help patients with NAFLD improve their condition (7).

Consume 4-5 tablespoons of olive oil per day. Use it to make “slim” salad dressings, roast, bake, and make stir-fried veggies.

3. Avocado

3. Avocado Pinit


This buttery and mild-flavored fruit is loaded with monounsaturated fatty acids (MUFAs). MUFAs help reduce inflammation and inflammation-induced weight gain, decrease bad cholesterol (LDL) levels and triglycerides in the blood, and increase good cholesterol (HDL cholesterol) (8). Hence, avocados are great for weight loss (9). And when you lose weight overall, the fat on the liver also reduces.

4. Walnut

Scientific research has proven that walnuts are great sources of antioxidants and healthy fats. They help decrease hepatic triglycerides, reduce inflammation, and increase insulin sensitivity (10). In another study by French scientists, walnut helped reduce hepatic fat accumulation (11).

Consume walnuts on a regular basis by adding them to your breakfast smoothies or oatmeal bowl.

5. Tofu

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Tofu is a good source of protein and antioxidants. Scientists evaluated its hepatoprotective properties and found that regular consumption of tofu decreased bad cholesterol levels, reduced weight, and increased total protein and albumin concentrations (12).

Consume tofu for lunch or dinner by grilling it or tossing a few cubes in your salad bowl.

6. Vegetables And Fruits

Consuming veggies and fruits on a daily basis can help reduce your fat percentage, which will ultimately lead to the reduction of fat in the liver. Consume colorful veggies and fruits so that you get different kinds of nutrients from each food.

Also, make sure you consume four servings of five different veggies and three servings of three different fruits every day. In two weeks, you will lose a lot of weight, and your liver will also start recovering (13).

7. Green Tea

7. Green Tea Pinit


Green tea is one of the best beverages for weight loss. This refreshing tea is a storehouse of antioxidants that help reduce hepatic inflammation, induce reduction of fat in the liver, and decrease the levels of liver enzymes present in patients with NAFLD (14), (15).

Consume 3-4 cups of green tea per day so that you can get rid of the excess fat.

8. Garlic

Garlic is a superfood. Allicin in garlic is a potent antioxidant and protects you from various diseases, including alcoholic and non-alcoholic fatty liver. It works by reducing inflammation, flushing out toxins, and reducing fat mass in the body (16), (17).

It is best to consume one clove of raw garlic in the morning. If not, add garlic to soups, salad dressings, and stir-fries.

9. Sunflower Seeds

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Sunflower seeds are loaded with MUFAs or monounsaturated fatty acids. And they are also great sources of dietary fiber and copper. Scientists found that consuming sunflower seeds could help reduce oxidative stress and treat NAFLD (18).

Add sunflower seeds to smoothies or breakfast bowls or consume a handful of them before or after working out.

10. Oats

Oatmeal is a popular weight loss food as it is a great source of dietary fiber and omega-3 fatty acids. Consuming oatmeal regularly can help you lose the excess fat, helping in reverting the NAFLD (19).

Prepare oatmeal with milk and add honey or a pinch of salt (yes, it tastes good) instead of sugar. Add some berries and nuts to keep you full for a long duration and energize you. You can also prepare vegetable oats with carrot, broccoli, and mushrooms and have it for lunch or dinner.

11. Broccoli

11. Broccoli Pinit


Broccoli is an antioxidant-rich cruciferous vegetable that is “loved” by all (wink). Jokes apart, consuming broccoli on a regular basis can help reduce body fat and flush out toxins. Scientists found that broccoli helped lower hepatic triglycerides and hepatic macrophages, thereby protecting the liver health (20).

Consume a small cup of blanched or grilled broccoli for lunch or dinner to help prevent further deterioration of fatty liver.

These are the top 11 foods that will protect your liver. You must also be aware of the foods to avoid to prevent fatty liver. Here’s the list of foods you must not consume.

7 Foods To Avoid To Treat Fatty Liver

 7 Foods To Avoid To Treat Fatty Liver Pinit


1. Alcohol

Overconsumption of alcohol leads to hepatic steatosis, which can lead to cirrhosis and cancer. The first thing that you must do is limit your alcohol consumption. If you have been diagnosed with fatty liver, you must abandon your alcohol habits immediately and stay alcohol-free for at least three weeks.

2. Sugar

Sugar is a slow poison. You get addicted to it, gain weight, and become insulin resistant and diabetic. And when you don’t change your diet, it can lead to NAFLD. Stop consuming refined sugar. Instead, use honey or a vegan sweetener of your choice.

3. White Bread

White bread is a high glycemic index food, and it gets digested quickly. That’s why it is so easy to overconsume white bread without even realizing it. The end result? Fat accumulation in various parts of the body. If not kept in check, it can lead to fatty liver. Consume whole grain, homemade bread instead of store-bought, white bread.

4. Red Meat

Consuming excess red meat can put your cardiovascular health at risk because it is high in saturated fat and can lead to an increase in triglycerides and LDL cholesterol.

5. Trans Fats

Trans fats are present in all fried foods, biscuits, and crackers (click here for the complete list). Overconsumption of these foods can lead to obesity, diabetes, and NAFLD.

6. Soda

Soda is loaded with sugar. The more sugar you consume, the more you are at the risk of being obese and developing fatty liver. Stop consuming soda (including diet soda) and drink buttermilk, coconut water, water, green tea, and coffee instead.

7. Salt

Excess salt can cause water retention in the body that can hinder glucose metabolism, leading to obesity, diabetes, and fatty liver. Use minimum salt in your food to protect your liver.

It’s clear now that eating healthily is the ONLY way to prevent fatty liver and protect your liver from further deterioration. If you are struggling to follow a healthy eating schedule, here’s a diet chart for you.

Sample Fatty Liver Diet Plan 

MealWhat To Consume
Early Morning

(6:00 -7:00 a.m.)

1 cup warm water with juice of half a lime + 1 clove of garlic

(6:45 – 7:45 a.m.)

½ avocado on one slice of whole grain bread toast + 1 cup black coffee/green tea

(10:30 a.m.)

1 banana

(12:30 – 1:00 p.m.)

Grilled tofu salad + 1 cup coconut water

(3:00 p.m.)

1 cup green tea + 1/2 cup boiled Bengal gram

(6:30 p.m.)

Poached salmon and grilled veggies

This diet will give you the following benefits.

Benefits Of Fatty Liver Diet

  • Helps you lose weight.
  • Protects you from diabetes.
  • Lowers LDL cholesterol.
  • Keeps you energized and active all day long.
  • Improves liver function.

The fatty liver diet can help you in many ways – apart from preventing fat accumulation in the liver. Start being on this diet, eat healthily, and stay active to protect your liver and live longer. Take care!


1.“Occupational lifestyle diseases: An emerging issue” US National Library of Medicine

2.“QuickStats: Death Rates* for Chronic Liver Disease and Cirrhosis,† by Sex and Age Group — National Vital Statistics System, United States, 2000 and 2015” Centers for Disease Control and Prevention

3.“How bad breath could be a sign of liver disease and mouth ulcers could indicate cancer: Leading dentist reveals what your mouth says about your health” Daily Mail Online

4.“Epidemiological and Investigative Study of Premature Graying of Hair in Higher Secondary and Pre-University School Children.” US National Library of Medicine

5.“Gastrointestinal dysfunction in liver cirrhosis.” US National Library of Medicine

6.“Effects of Omega-3 Fatty Acid in Nonalcoholic Fatty Liver Disease: A Meta-Analysis.”US National Library of Medicine

7.“Olive oil consumption and non-alcoholic fatty liver disease.”US National Library of Medicine

8.“Dietary recommendations for patients with nonalcoholic fatty liver disease.” US National Library of Medicine

9.“Hass Avocado Composition and Potential Health Effects.”US National Library of Medicine

10.“Dietary walnut reduces hepatic triglyceride content in high fat-fed mice via modulation of hepatic fatty acid metabolism and adipose tissue inflammation.”US National Library of Medicine

11.“Dietary walnut oil modulates liver steatosis in the obese Zucker rat.” US National Library of Medicine

12.“Antioxidant and Hepatoprotective Properties of Tofu (Curdle Soymilk) against Acetaminophen-Induced Liver Damage in Rats.”US National Library of Medicine

13.“Health Benefits of Fruits and Vegetables.”US National Library of Medicine

14.“Therapeutic benefits of green tea extract on various parameters in non-alcoholic fatty liver disease patients.”US National Library of Medicine

15.“The Effect of Green Tea Extract Supplementation on Liver Enzymes in Patients with Nonalcoholic Fatty Liver Disease.” US National Library of Medicine

16.“Diet Supplementation with Allicin Protects against Alcoholic Fatty Liver Disease in Mice by Improving Anti-inflammation and Antioxidative Functions.”US National Library of Medicine

17.“Effect of garlic powder consumption on body composition in patients with nonalcoholic fatty liver disease: A randomized, double-blind, placebo-controlled trial.”US National Library of Medicine

18.“Non-Alcoholic Fatty Liver Disease and Nutritional Implications: Special Focus on Copper” US National Library of Medicine

19.“Increasing Whole Grain Intake as Part of Prevention and Treatment of Nonalcoholic Fatty Liver Disease” US National Library of Medicine

20.“Dietary Broccoli Lessens Development of Fatty Liver and Liver Cancer in Mice Given Diethylnitrosamine and Fed a Western or Control Diet”US National Library of Medicine