Foods to Combat Fatty Liver

The body stores fat in many areas for use as energy.

The liver is partially composed of fat, but if the fat content in the liver is too high, it can be a sign of fatty liver disease.

Types of fatty liver disease

There are two types of fatty liver disease:

  • Alcoholic liver disease.
  • Non-alcoholic fatty liver disease.

It is also possible to get a fatty liver disease due to pregnancy.

Fatty liver disease damages the liver, preventing it from eliminating toxins and producing bile in the digestive system.

When the liver can not perform these tasks effectively, it puts a person at risk of developing other problems throughout his or her body.

The primary treatment for fatty liver disease refers to making changes in diet and exercise, although some people may need to see a doctor for additional treatment.


Foods that are suggested to be consumed for a fatty liver

When starting a diet it is necessary that previously a specialist has been consulted to optimize the effect of the foods on the condition of the fatty liver.

A diet for fatty liver disease includes a wide variety of foods. The reduction of calories and the consumption of natural foods rich in fiber are a good starting point.

Eating foods that contain complex carbohydrates, fiber and protein can help the body feel full and provide sustained energy.

Foods that reduce inflammation or help the body repair its cells are equally important.

Some people choose to follow specific diet plans, such as a diet based on plants or the Mediterranean diet.

A dietitian can often help a person create a diet plan that is appropriate for their tastes, symptoms and health status.

In addition to these basic guidelines, there are also some specific foods that can be especially useful for people with fatty liver disease, which include:


Garlic is a staple in many diets and can be beneficial for people with fatty liver disease. One study found that garlic powder supplements appear to help reduce body weight and fat in people with fatty liver disease.

Omega-3 fatty acids

A review of current research suggests that omega-3 fatty acids improve liver fat levels and HDL cholesterol levels in people with fatty liver disease.

More research is needed to confirm this, but eating foods high in omega-3 fatty acids can help reduce liver fat. These foods include salmon, sardines, walnuts and flax seeds.


Drinking coffee is a morning ritual for many people, but it can be more important than a custom.

Coffee contains chlorogenic acid, which is a potent compound known to have antioxidant and anti-inflammatory properties. It also helps reduce cholesterol and hypertension.

In addition to this beneficial compound, coffee itself seems to help protect the body from non-alcoholic fatty liver disease. Adding coffee to the morning routine can be a great addition to a person’s fatty liver diet.


Eating a variety of whole vegetables is useful for fatty liver disease, but broccoli is a vegetable that a person should consider including in their diet.

The long-term consumption of broccoli helped prevent the accumulation of fat in the liver of the mice. Researchers still need more studies in humans, but this early evidence seems very promising.


Using tea for medicinal purposes is a practice that goes back thousands of years. As recent research suggests, green tea can especially help reduce the percentage of body fat and blood fat. The higher levels of antioxidants in green tea may also be useful.


While tree nuts are a great addition to any diet plan, nuts are especially high in omega3. A 2015 report found that eating nuts improved liver function tests in people with nonalcoholic fatty liver disease.


Avocados are rich in healthy fats, but they also contain anti-inflammatory nutrients and soluble fiber, which can help reduce blood sugar and oxidative stress in the body.

Soy or whey protein

It has been confirmed that some proteins can help protect the body from fatty liver disease.

Soy and whey protein seem to help balance the effects of simple carbohydrate intake and can lower blood sugar levels. They also help the body retain muscle mass and reduce overall weight.

Meals to avoid

Dry white rice

Refined grains such as white rice are low in fiber and can raise blood sugar levels.
Adding healthy foods to the diet is one way to control fatty liver disease. However, it is so important for people with fatty liver disease to avoid or limit certain foods.

Added sugars

The added sugars can contribute to high blood sugar levels and increase fat in the liver. The added sugars are commonly found in sweets, ice cream and sweetened beverages, such as soft drinks and fruit drinks.

The added sugars are also hidden in packaged foods, baked goods and even store-bought coffee and tea.

Avoiding other sugars, such as fructose and corn syrup, can also help keep fat in the liver to a minimum.


Alcohol is a significant risk factor for people with fatty liver disease. Alcohol affects the liver, which contributes to fatty liver disease and other liver diseases, such as cirrhosis. A person with fatty liver disease should reduce or eliminate alcohol from their diet.

Refined grains

The processed and refined grains are present in white bread, pasta and white rice. The fiber was removed from these highly processed grains, which can raise the level of sugar in the blood as they break down.

Refined grains can easily be substituted with whole wheat and whole grain alternatives, potatoes or legumes, or omitted altogether.

Fried or salty foods

Too much fried or salty food can increase calories and the risk of weight gain. Adding spices and additional herbs to a meal is an excellent way to make meals tasty without salt. Generally, fried foods can be baked or steamed.


Beef, pork and sausage are all foods high in saturated fats that a person with fatty liver disease should try to avoid. Lean meats, fish or tofu are good substitutions, but fatty and wild fish may be the best option.


Changes in lifestyle

When there is a condition of fatty liver or non-alcoholic fatty liver it is important to bear in mind that not only is it vital to have a diet to help control the disease, but also with a diet, it is also important to perform exercises that support the improvement of fatty liver.

So, regular exercise is important for people with fatty liver disease because it will relieve the symptoms.

Regular exercise is important for everyone, but it is especially beneficial for people with fatty liver disease. Losing excess weight and keeping the body in shape with exercise can help control and reduce the symptoms of this disease.

Even 30 minutes of moderate exercise three to five times a week can help a person feel more fit and reduce their symptoms.

It can also help to be less sedentary in general. Stretching out every morning and walking on a treadmill while watching TV are ways to increase activity levels throughout the day without having to spend time training.


When to see a doctor or dietitian

If diet and exercise are not doing enough to control the symptoms of fatty liver disease, it may be time to see a doctor. The doctor can perform a complete test and prescribe medication, or refer the person to a nutritionist to help create a diet plan.

There are no medications currently to treat fatty liver disease. Dietary and lifestyle choices, however, can improve the condition drastically.

When working directly with a doctor or nutritionist, many people find that they can lose weight and comfortably control fatty liver disease.