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 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:
|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.
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:
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.
||Replace with whole wheat bread. Make sure it has a “100% Whole Grain” stamp.|
|Sugar-high Breakfast Cereals||
||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.||
||Limit 2 slices of pizza per 2 weeks, and 1 hamburger per 3 weeks.|
||Replace with calorie-free carbonated water or soda.|
|Red meat, such as beef and bison||
||Avoid high fat steaks.|
||OK to eat few rashers per week.|
|High fat cheese||
||Replace with reduced fat (5%-9%) cheese like Feta, Ricotta, Siren, etc.|
|Canned foods: Soups, meats or vegetables||
||Use garlic, pepper or spices to flavor foods instead of salt.|
|Chocolate, cakes, cookies, candies, and other sweets||
||Replace all sweats with dark chocolate, and limit yourself to 4 cubes per week.|
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.