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.
  • 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.
  • 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.
  • 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.
  • 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
add a comment
  1. Nasreen Khan
    Nasreen Khan says:

    this is my ultrasound report of October 2016 :ECHNIQUE FINDINGS/>Limited ultrasound evaluation of the upper abdomen was performed. No similar previous exam for comparison.No identifiable gallbladder stones or sludge. Normal gallbladder wall thickness. No pericholecystic fluid.The liver shows mild increased echogenicity consistent with mild fatty infiltration with no identifiable focal hepatic lesion. No intra or extrahepatic biliary duct dilatation. The CBD measures 0.2 cm.

    No identifiable gallbladder stones or sludge with no sonographic evidence of acute cholecystitis.

  2. rajib
    rajib says:

    i have problem with level 1 fatty lever.I have taken treatment as per doctors advice.What kinds of food , oil , fruits ,vegetable, leaf i should take.What about meat , fish , egg , juice etc.Kindly suggest.


  3. Pakistan
    Pakistan says:

    Hi doctor I have gallblader surgery 3 and half years back 3 months back in a routine test my alt shows 72 physician said for ultrasound and hapetities test all result r ok but fatty enlarge liver show Dr said nothing to worry they don’t, the give me medicine and said for exercise and low fat diet wht I do do u have any suggestions

  4. KLL
    KLL says:

    Hi Dr, I’ve recently suffered from several bouts of extreme pain in my abdominal area (right side & full upper) my ultra sound was inconclusive for signs of gall bladder issues & I am currently waiting for a HIDA scan. The ultra sound did reveal I have a fatty liver. I do not drink & have an average ok diet. I plan to work on the necessary changes however I have concerns the two are related. Please share your thoughts.

    • Dr. Mark Bar-Gomel
      Dr. Mark Bar-Gomel says:

      Hi KLL, besides the ultrasound, have you done any liver function blood test? Can you please share the results? Waiting for your reply.


  5. Aaron
    Aaron says:

    Hi Dr, I have a fatty liver that I was diagnosed with a few months back, since then I had a heart attack and surgery, I have a collapsed lung and my diaphragm is not functioning properly,plus two blood clots. Ok so my question is what foods can I eat since I am also on. A cardiac diet, I have done some research and found that some things I can eat with one and not with the other how do I go about it. Thanks for your time and help.

  6. lilaram panthi
    lilaram panthi says:

    AST,ALT,and protein raise than normal sign. Please do suggest me how to reduce
    these symptom , by taking low protein diet..We hope we shall get the reply very soon.

  7. Ibrahim
    Ibrahim says:

    Iam suffering fatty liver,and I always visit websites to get effective faty liver reverse food, So that Iam kindly reguested from you to display the best ones.

    • Frank
      Frank says:

      most Dr. got it wrong…..i lowered my liver enzymes by eating low to very carbs and no fruit( fructose)…..i had a fatty liver

  8. heather
    heather says:

    Dr Mark Bar-Gomel,
    24 yr old daughter was diagnosed with patchy liver calcification, in 2012, by CT scan, did MRI everything normal said patchy liver is better detected on scan, previous ultrasound 2010, nothing noticed, had microscopic hematuria, but urine test done a yr ago was clear, However today 26/3/15, at 8:00 am, had sever sudden onset of pains lower stomach left which radiating to right flank, no bloating,and stayed in one place, panadol and nurofen helped relieve the pain. they did blood test which Dr said showed high AST50, ALT 40,(australian standards) and Moderate blood noted in urine, FBC/UEa/rest of LFT/CRP/lipase-Normal. She has started taking a slimshake with lactose free milk , (lactose free due to IBS issues) for about a month now, and has started dancing/acrobat lesson about 3 days a week an 1 hr each in the last month, works fulltime . could these milkshakes have caused the liver enzymes to go up,. She has an USS tomorrow, can patchy liver calcification have cause d the liver enzymes to go up, I am worried her BP was 95/55 HR55, for 1 L fluid stat, what would have caused it to drop, they letter state pt felt so much better after some fluid, pain was hardly noticible 2/10, that means I think the way she rated the pain.
    We are having a very bad time this month as my hubby is due for a AAA with thrombus operation next month, and recent test showed his ALP had gone to 127, WBC 14, but he was unwell with a tummy bug,and had to do the test again this week, waiting for results. My son too his ALP is 127 in September,it had gone up from, 117 which was taken about 6 months prior., dr said that is because he is growing he was 22 yrs , everything else was normal. I want to get my son tested again is there any other test I should ask for cos one doctor said you need to get tested for bone issues or stomach issues and frightened us while the other said dont worry what other test should I get them to do to have peace of mindAny advise appreciated gladely with God’s Blessings

  9. tufail
    tufail says:

    Hi Dear doctor, please conform that fatty liver is reversible or not and any body did this

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