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
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  1. navid
    navid says:

    hi Dr. Mark Bar Gomel
    im 28 yrs old ma weight is 98kg and height 5’11”
    im diagnose with a fatty liver through ultra sound report..i.e liver: normal in size15.8 cm. margins are regular. parenchyma echo texture and echogenicity is increased. no focal lesion noted.portal vein 7.4mm, hepatic veins and intra hepatic biliary channels are normal.
    LFT report:
    ALT 156
    AST 60

    cholesterol level HDL LDL VLDL Triglycerides are in normal range
    glucose is also normal

    my doctor suggested me silymarin 200mg twice daily and told me to reduce weight atleast 10 kg

    kindly need your advice

  2. Narendra
    Narendra says:

    I was suffering from dengue from 30th August. I have recovered now but my SGPT was 122 and SGOT 75 on 9/9/2014 and has increased to 185 and 85 respectively on 23/9/2014. my weight is 105kg and height 5’11”.I have stopped all meats,eggs. I do not drink. Pls advice as is it do to paracetamol tablets which were stopped on 8/9/2014. I am presently taking LIV 52.

  3. anand singh
    anand singh says:

    hello sir .
    I hve a prblm with fatty liver gread 3rd . My age is 24 and hight 5’ft 8inch . And wait is 97 kg. I am taking medicine and all the treatment. Those suggested by my Dr. I want to know can i smoke twins in a week ?. And how much time it will take to come in normal shape .

  4. saddam khan
    saddam khan says:

    hello sir,
    i m 22 years old height is 171cm and weight is 72kgs. as i gone thru the medical xamination for defence forces they told me that my liver is fatty. i dont have any past history of any liver diseas,, i m a teetotaller and didnt smoke. but yes have habbit of eating junk food ocasionally. ultrasound says it a mild grade 1 fatty liver. sir i have to make it normal in 1 month. m doin exercise and running. taking only fruits and vegetables. oil and fatt are totally cutou from my diet. need ur suggestions. what more i have to do to cure it in one month.

  5. Juan
    Juan says:

    Bare with me as this will be long. I don’t expect you to answer or resolve my matter,but please try your best to understand thanks. Back in January 2014 I felt sick, had a toothache and was taking amoxicillin for the infection then started to get more sick, was bed ridden for 3-4 days. I had fevers as well. From that day on I wasn’t myself anymore, I was coughing as well with blood on my sputum. I had some pressure behind my head that hurt. I’ve gone to the Urgent care with prescribing me with anti-biotics for my tooth infection. Then I went to my PCP around April 2014 and diagnosed me with bronchitis so he prescribe me more antiobiotics for my tooth infection and bronchritis. Coughing up blood went way but tooth infection was still there. So yes I was taking all these antibiotics. On June 2014 I started to feel out of balance, rocking sensations, tiredness, some shooting pains on my chest and feels like I’m going to go out any minute. I went back to my PCP and did a EKG and diagnosed me with Pericardititis and also prescribe me with more antiobiotics but I didn’t take it since I went to the ER and stayed over night on that same day. They did ct scan of my chest, heart with dye and w/out dye on my head. ALL NORMAL! My pcp misdiagnosed me with Pericardititis. So I followed up with more test with my cardioliogist and ultrasound of my heart as well another EKG monitor to take home all showed up good results. The rocking sensations, feeling tired stayed unfortunately. I was finally diagnosed with anxiety from my PCP as they got the records from the hospital. I didn’t believe it so I went ahead and went to a Pulmonary specialist. Did a lung function test and valley fever test as I reside in Arizona. My lung function is normal with mild asthma and valley fever came out negative. He also ruled it out as anxiety. As new symptoms started to show up between June 2014 and now. Pain on my lower side ribs, hot flashes on my right legs and sometimes all over the body. I went back to my PCP and I mention to him that I’ve noticed that I am overweight and my belly is fat but everything else is skinny. They tested me for celiac, h,pylori and ultrasound of my gallbladder. 2 weeks ago I was diagnosed with fatty liver, they didn’t tell me what stage or what cm is my liver is at. This is the same doctor who mis diagnosed me with Pericarditits so not sure if I should trust him. He can’t even tell me what if my liver is enlarged or not as some people here were able to found out through their ultrasound,but this doctor cant. No Celiac, or h pylori found so that’s good news. My Liver enzymes were a bit high at 56,57 back in April 2014. My PCP says that I have normal liver function now ALT was 40 with fatty liver. I still don’t know if I should get a second opinion as this doctor has been wrong. So far my diet is olive oil, kale raw juices with banana, apple, mango. Organic free range eggs, fish and bake chicken with Mediterranean seasonings. I take Liver X Biosorb for supplement, detox cleansing, I try to be as physical active as I can be. I used to be a smoker back for 13 years and quit back in later Oct 2013. I’ve been vaping e-cigarrette with 0.5 nic,50/50 VG and PG. I just turned 30 and I was 167lbs,but now I weight 156.5lbs which flactuates every now and then by 2-3lbs. I don’t know how long I’ve had this fatty liver for or what stage is in or how big it is. My eating habits before were really bad, I ate junk, fast food and everything that taste good. I’m not fat, obese just overweight. Only thing fat is my stomach, some neck fat and head fat,but that’s it. Don’t think my doctor knows anything about fatty liver disease. What should I do? I want to avoid a biopsy as much as possible as my PCP says I’m too young for that right now.

  6. vishu
    vishu says:

    Avoiding milk ,fruit juices,tea,coffee,fried,bakery and heavy foods like indian sweets.

    With regards

  7. vishu
    vishu says:

    Thanks for responding .yes sir i had done with ultrasound in january and it says in impression column that i had a fatty liver gr1 and rest everything was normal in it
    As asked for diet i am taking stuffed potato chapati without oil in breakfast with curd without butter(lassi without butter and sugar) it means (chachh) in lunch 3 chappatis or 200gm boiled rice,100 gm green boiled vegetables
    ,light pulses with some fruits like apple,pomegernate,guava,papaya approx 100-150 gns at a time in evening and in dinner approximately same things got repeat as in lunnch

    • Mark Bar-Gomel
      Mark Bar-Gomel says:

      Hello again Vishu,

      For you I highly suggest following a proper diet program specifically to treat a fatty liver.
      A good guide I know is a fatty liver diet guide written by Dorothy Spencer BSN, RN.
      There are other good guides, but this is the one that I know that works.

      Wish you all well,
      Dr. Mark Bar-Gomel

  8. aqsa manahil
    aqsa manahil says:

    hello sir i am 50 years old women i had back ache since last few weeks i consult the physician according to suggestion i did ultrasound which my liver become fatty i am over weight 65 kg my height is 5 feet please suggedt me what to do

  9. Sanmit Sarkar
    Sanmit Sarkar says:

    Hello Sir,
    I am 26 and i have been diagnosed with Fatty liver. The ALT is 62. Given my height which is 165 cm i am overweight at 80.7 kg. I have started working out and have limited the carb intake. How serious is this problem of fatty liver at this given ALT SGPT. My ultrasound says that my liver is mildly enlarged. Do i need to completely zero down my alcohol intake and have a strict diet.

    • Mark Bar-Gomel
      Mark Bar-Gomel says:

      Hello Sanmit,

      In your case the only way to cure your liver is by a proper diet.
      As you said yourself, you are overweight. It’s not about the alcohol, it’s about your weight.

      If you need any help with the diet I suggest using the fatty liver diet guide written by Dorothy Spencer BSN, it helped a lot of my patients.

      Best wishes,
      Dr. Mark Bar-Gomel

    • Mark Bar-Gomel
      Mark Bar-Gomel says:

      Hello Sanmit,

      As you said you are overweight and you need to lose weight in order to bring down your ALT levels.
      Your ALT is slightly elevated so the disease is easily treatable with a proper diet. You don’t need a “strict” diet – just do everything in moderation and lose weight.
      I also suggest you to start some physical exercises to help you burn that fat.

      Regarding alcohol intake, limit yourself as much as possible and try to avoid it if possible.

      Best wishes,
      Dr. Mark Bar-Gomel

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