Best Foods for Fatty Liver & 11 Foods to avoid with Fatty Liver

Changing your eating habits and starting a proper diet is the most crucial part of fatty liver treatment. We need to cut your body fat! It’s all about eating the correct foods for fatty liver.

There is a famous saying: “You are what you eat”.

I could not describe better in what this article is all about. The food you eat and the drinks you drink are the building blocks of your body. Your overall health (and your liver’s health specifically), is very much depend on the things you eat and don’t eat.

The fact is that people are so used to what they eat and drink, it’s very hard to change their eating habits just because it’s “healthier”.

But if one has a good reason, like diseases that depend on what you eat, it gives a lot of motivation to make hard changes.

And this is EXACTLY what we have here. Let me remind you that a fatty liver is a disease can be progress into chronic liver diseases, so leaving it untreated is NOT an option for you. Start controlling yourself and take this matter seriously.

Foods for Fatty LiverFoods for Fatty Liver

In the following sections we’re going to talk about the different food groups, their effect on your liver’s health and what should you do to avoid any to damage to your liver.

It’s super-important to follow my guidance exactly as written. That’s the only way I can guarantee you a success.

The big picture here is to cut fat and sugar intakes, and replace it with healthy foods with dietary fiber and proteins, whole grains products, and low-fat dairy and meet.

I highly suggest printing and sticking them on your refrigerator.

Foods to Eat with Fatty Liver

Focus on products with high dietary fiber, proteins, and whole wheat grains. And don’t forget about foods and vegetables, as they are extremely important in your diet.

For most connivance, each food type is separated into its own row. Here are the complete list of the best foods to eat with fatty liver:

Food type Instructions
Fat group First and foremost, you should empty your daily diets of food with high levels of fat. Various types of Oils must be used sparingly. Your aim should be to eat foods around 5% fat or below. Avoid anything above 10% fat. If it’s too high, just don’t eat it. Trust me – it’s not worth it.

Make sure to avoid any food with high saturated fat content. Favor those with unsaturated fat, and at lower amounts at that.

Beverages Alcoholic beverages should be avoided. If you’re not a fan of alcohol, I recommend you to completely avoid it. But if you do like alcohol, you are allowed to drink “here and there”.

Other beverages such as soft drinks, energy drinks and processed fruit juices should be bought with great care. I recommend completely avoid carbonated soft drinks such as Coca-Cola. Again, check the nutritional labels again to make sure that there is no high sugar and sodium content.

Meats Generally speaking, meat is a very good source of protein, which is an essential part in the body’s metabolic and cellular processes. However, as a fatty liver patient take case of the meat of eat.

When buying meat, make sure you exclude the skin and fat layers of the meat. As for pre-cooked and canned foods, check the label for the fat level.

You may eat sea food, beans and lean meat. Just be sure to scrape away cooked and raw fat from the meat. Fried meats are alright as long as only a very small amount of oil is used. To be on the safer side, eat only the dishes that are steamed or boiled, instead of deep-fried. Meats are also a good source of Vitamin B.

Meat & Poultry Eggs and chicken meat are also a good source of protein. However, along with dairy products, they are also sources of fat. Dark meat (pork and beef) has higher fat content than white meat (chicken, fish and turkey). These protein sources must be taken sparingly as well.

Remove the skin part when eating chicken because it is a rich source of cholesterol.

 Dairy There are dairy products that are available in fat-free and reduced-fat varieties. If consuming them is unavoidable, check the labels of the different products and choose the ones with the least amount of fat in each serving. Mayonnaise and salad dressings fall under this group.

While salads in itself are alright to eat, the dressings may not be. In the same way as the other dairy products, use mayonnaise with the least fat content.

Vegetables Greens and leaves should always be part of you daily diet, and they are needed more than ever for fatty liver patients. Green vegetables contain folic acid which, as mentioned in the previous chapter, is essential for liver health. Salads should be fresh, and try to eat only those that have very small amounts of dressing.

Beets, Carrots & Tomatoes are some of the best examples of vegetables rich with Glutathione, a protein that protects the liver. Eating these will can help stimulate and improve overall liver function.

Fruits Citrus fruits in particular contain essential vitamins that will help keep the body healthy.

Vitamin C and Folic acid are two of the most useful vitamins that fruits contain. Vitamin C is starting to have a great potential as a fatty liver treatment.

Carbohydrate group Carbohydrates should still be part of your diet. Good sources of carbohydrates are whole grains, brown rice, wheat bread and pasta. They contain complex carbohydrates, which is recommended to join the bulk of a fatty liver patient’s diet.

Simple carbohydrates like the ones in candy stick to the teeth (the primary cause of tooth decay in children) and are stored in the adipose tissues.

Focus on low-fat foods, foods with high in Protein, Vegetables, whole-wheat grains, beans and foods with high fiber.

A Food Pyramid to Follow

Take a close look at the following food pyramid to get an idea on the recommended foods for fatty liver:

Food Pyramid - Fatty Liver

Foods to Avoid with Fatty Liver

After going through all food groups, let’s go into specifics on the foods bad for the liver. These foods are mostly high on fat, cholesterol, and sugar (including artificial sweeteners).

You won’t be able to avoid them completely, and I’m not going to ask you to do so. But it must be controlled – and that’s what we’re going to do.

When you’re in a supermarket, look for the ingredients of every product you want to buy. If it’s high on fat or sugar, take only 1 or 2 units of these in whole shopping basket.

By avoid or drastically reducing unhealthy foods intake, you will make your liver’s life a lot easier and it will take the time to repair itself.

Name Properties Instructions
White bread
  • High in Carbs.
  • Spikes blood sugar.
  • Spikes insulin levels.
Replace with whole wheat bread. Make sure it has a “100% Whole Grain” stamp.
Butter
  • Extremely high on fat (81%).
  • OK to eat once in a while in its natural form.
  • Completely avoid foods that made from high amounts of butter, like cakes and Boreks.
Sugar-high Breakfast Cereals
  • High in sugar and artificial sweeteners.
  • Some high in fat.
  • Contains flavorings, preservatives, and unnatural colors.
Opt for cereals with 100% whole grains and select a cereal fortified with added vitamins and minerals and rich in fiber.
Fast foods: Hamburger, Pizza, French fries.
  • High on fatty oil.
  • High on cholesterol.
  • Extremely fattening.
Limit 2 slices of pizza per 2 weeks, and 1 hamburger per 3 weeks.
Carbonated drinks
  • High on sugar and/or artificial sweeteners..
Replace with calorie-free carbonated water or soda.
Red meat, such as beef and bison
  • Very high on fat.
  • Very high on cholesterol.
  • Hard to digest.
Avoid high fat steaks.
Bacon
  • High on sodium.
  • Increases blood pressure.
  • Increases chance of diabetes.
OK to eat few rashers per week.
High fat cheese
  • High on fat.
  • High on cholesterol.
Replace with reduced fat (5%-9%) cheese like Feta, Ricotta, Siren, etc.
Canned foods: Soups, meats or vegetables
  • Usually contain lots of salt, which is hard to process by a damaged liver.
Use garlic, pepper or spices to flavor foods instead of salt.
Chocolate, cakes, cookies, candies, and other sweets
  • High in sugar
  • Usually has artificial sweeteners, flavorings, preservatives, and unnatural colors.
  • Addictive.
Replace all sweats with dark chocolate, and limit yourself to 4 cubes per week.
Alcohol
  • High in calories.
  • The liver works hard to break down alcohol, and if consumed excessively, it could lead to liver damage.
  • Limit of completely avoid any type of alcohol.
  • If you must, drink low-alcohol beverages, such as Red Wine, up to one glass per week.
Eggs
  • Extremely high in Cholesterol.
  • Moderate amount of fat (10%).
  • High in Protein. 

 

  • No need to avoid – just limit yourself to 2 x eggs per week.
  • If you like omelets include 1 whole egg, and 2 more eggs with only the “white” part

Other Ingredients and foods to avoid with fatty liver

I’ve also created a printer-friendly document that has many types of foods and ingredients to avoid with fatty liver that aren’t or only partially mentioned in the above list You are welcome to download it for free, just click the download button below:

Pay a special attention to the ingredients listed in the document. I recommend to print and keep it with you every time you go to a store to buy food. Double check the ingredients of everything before you put it in your cart. If the ingredient is mentioned in the document you’ve just downloaded – don’t buy it unless you have to.

Moderation is the key

I hope I covered everything you needed to know about foods for fatty liver. It’s a drastic change in your eating habits, but not impossible. The key is to understand why these foods are bad for your liver, and with that thought on your mind, limit yourself on how often you eat your favorite delicious foods.

Determination and a proper control on what’s gets into your body through your mouth is the key to defeat the disease.

The aftermath of all of this is that this will also make you to lose weight, which is the #1 goal for anyone with fatty liver.

Need any help?

It’s hard to change your eating habits as you’re used to the foods you eat your whole life. If a need a good guidance to help you with it, I recommend using the fatty liver diet guide written by Dorothy Spencer BSN, RN. It helped hundreds of my patients. Click here to learn more.

155 replies
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  1. pankaj
    pankaj says:

    hi mark 6 mnths ago i was diagnosed with hepatitis A from then till jan 15 sgot was a bit high but now ast alt is ok but bilrubin is raised upto 1.6 what should i do

  2. charles rodrigues
    charles rodrigues says:

    hi mark,

    i had done my blood test for my liver i have got fatty liver im taking the proper diet and doing the regural exercise but my liver fat is not going done. my sgpt is 155 and my sgot is 65 its been 1month passed im taking the treatment my tablets r reheptin and amlyus d.s . what should i do please recommend

  3. dhyan mayadas
    dhyan mayadas says:

    Hi Mark,
    I have just recieved the test results for a medical checkup I went through on 24 Jan 2015.
    I reside in India. I am 50 years of age. Weight 86 KGs, Height 167CM, BMI 31.65. I was drinking two large pegs (120 ML per day daily during certain times………but no too much now)
    The report of the sonography test says the following about the liver etc……………
    “The liver is moderately enlarged in size and shows Grade 11 fatty infiltration. No focal perenchymal lesion seen in the liver. No evidence of intra/extra hepatic biliary dilatation.
    The prostrate shown a mild enlargement in size (26.1cc)”
    Please advise whether I am close to cirrosis of liver? what is the actual condition?
    Can I continue 60ML of alcohol every alternate day? Foods to avoid?
    Thanks. I look forward to your comments.

    • Mark Bar-Gomel
      Mark Bar-Gomel says:

      Hello Dhyan,

      Please read this article carefully and follow the foods to avoid and the foods you should focus in.

      You need to lose weight to reverse your fatty liver. I highly recommend starting a proper diet plan using thefatty liver diet guide written by Dorothy Spencer BSN, RN. It helped hundreds of my own patients.

      Let me know if you have any other questions.

      Wish you all the best,
      Dr. Mark Bar-Gomel

  4. madan gupta
    madan gupta says:

    BY EATING RIGHT FOOD MY BLOOD SUGAR HAS COME DOWN AND NOT THE WEIGHT SO FAR INSPITE OF WALKING 3 KM EVERY DAY.
    PLEASE ADVISE

    • Mark Bar-Gomel
      Mark Bar-Gomel says:

      Hello Madan,

      To lose weight, I highly recommend starting a proper diet plan using the fatty liver diet guide written by Dorothy Spencer BSN, RN. It helped hundreds of my own patients.

      Wish you all well,
      Dr. Mark Bar-Gomel

  5. Adnan siddiqui
    Adnan siddiqui says:

    Hi Mark,

    My age is 29 years, my weight is 116 kg, my height is 5 ft 9 inches.

    My ALT level is 89 and AST is 42. Hepatitis A B C are negative. All other blood urine and sugar tests are within the range. I have no blood pressure or diabetic history. My ultrasound report indicates fatty hepatomegaly and liver size is 165 mm with smooth outline, Hypoechoic area is seen adjacent to gallbladder most likely representing fat sparing area. No dilated channels and portal vein is normal.

    I have to reduce ALT from 89 to below 42 range. Please advice medication, exercise if any and diet to reduce ALT levels quickly to a desired level.

  6. madan gupta
    madan gupta says:

    sufferinf from fatty liver though enzyme tests are in order presently. my dictor believes in ultra sonography wich indicates LIVER AS GRADE 3.
    REDUCTIN IN WT OF 94 KGS AND EXCERCISE HVE BEEN RECOMMENDED. NON ALCOHOLIC
    PLEASE ADVIS
    MLGUPTA 74 YRS……..PUNE INDIA AND ATLANTA USA

  7. ankita
    ankita says:

    Hi i’m 20 yrs old nd i was diagnosed high sgot an sgpt levels 1 month back after which i was on medication and diet food now my sgot and sgpt levels are normal. Do i still need to follow the diet plan. And what else can i do to keep the levels of enzymes normal

  8. jon
    jon says:

    sir mark i was diagnosed on october 2 that i had fatty liver and ive confused and nervous what do i do? my doctor gave me a medicine name legalon and my doctor told me i am therapy at 90 days..im exercise everyday and eating ministroni vagetables but i still small pain in my under ribs specially at night..is this fatty liver is easy be cure?

  9. STEPHANIE HANN
    STEPHANIE HANN says:

    IM 81 JUST HAD BLOOD WORK SHOWS HI LIVER AND HI CHOLESTEROL. NEITHERINE SEEMS TO BE TOO UPSETTING TO MY DOCTORS ALTHO IL DID PASS AN ULTRA SOUND, SO THATS GOOD. BUT THEY SUGGEST I WATCH WHAT I EAT. NO DIET WAS GIVEN. IM ON MY OWN HERE. . IM NOT WAY6 OVER WEIGHT BUT COULD LOSE A COUPLE POUNDS ( THEY SAID NOTHING ABOUT THIS EITHER).. THE DIET, OR LASCK OF IS MORE STRSSFUL THAN KNOWING I HAVE THESE TWO PROBLEMS..
    ANY SUGGESTIONS…I GO BACK IN THREE MONTHS FOR BLOOD WORK

  10. ILYAS SHAH
    ILYAS SHAH says:

    Dear Sir , i m 34 year old and my weight 97 Kg my Abdomen & Pelvis Ultrasound report shows
    (Fine coarse echogenic parenchyma echopattern observed with no mass, cholestasis or portal hypertension,apparently Fatty Acid.)
    i have much stress on my forehead now a days and i am not concentrated on my office work. Please advise me Dear doctor i am very thankful to you sir.

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