Fatty Liver Diet Chart

icon-blog By -Aaksha
icon-blog By -January 22, 2024


Fatty Liver Diet Chart

Fatty liver disease is a condition when you have excess fat in your liver. If not treated in time, it can cause liver failure. This condition is also known as hepatic steatosis. The good news is that you can prevent or stop FLD with lifestyle changes. But on the positive side, fatty liver disease can be prevented or treated by certain lifestyle changes. Some foods are beneficial for your liver, while others can aggravate the condition. You need to focus on certain foods and avoid others. 
Fatty liver disease can be categorized into:

Nonalcoholic fatty liver disease (NAFLD) Alcohol -related fatty liver disease (ALD)
  • Being overweight, having high cholesterol, high triglycerides, etc.
  • No inflammation
  • Liver enlargement may cause pain.
  • Main cause is  heavy alcohol intake

In a healthy body, the liver performs its function of removing toxins and producing bile. Fatty liver disease hampers normal liver function and causes damage to the liver. The standard treatment for overweight or obese individuals with NAFLD is gradual weight loss through an integrated plan of calorie reduction, exercise, and healthy eating. 

Generally, diets for fatty liver disease consist of:

  • Fruits and vegetables
  • Intake of high-fiber plants (legumes and whole grains)
  • Significantly limiting your intake of certain foods and beverages, including those high in added sugar, salt, refined carbohydrates, and saturated fat.
  • No alcohol

A nutrient-rich, whole-food-based diet abundant in fiber, protein, and unsaturated fats is generally recommended. Trusted Source for People with Non-Alcoholic Fatty Liver.

Food for a Healthy Liver

1. Coffee:

Coffee can help your liver in various ways, whether it is for fatty liver, liver cirrhosis, or fibrosis. A daily cup of black coffee, irrespective of its preparation, helps promote your liver’s health. Coffee has various antioxidants and other bioactive compounds that are beneficial for protecting the liver from damage caused by free radicals and inflammation.Some studies imply that coffee may improve liver function by promoting bile production and detoxification.

2. Greens to prevent fat buildup:

Spinach and other leafy greens are full of compounds like nitrates, antioxidants,antioxidants and fiber that may help fight fatty liver disease by preventing fat buildup in the liver. Especially spinach has been found to lower the risk of NAFLD due to the nitrate and distinct polyphenols found in leafy green. But this result is limited to raw spinach, not cooked spinach, as cooking may lower polyphenolic content and antioxidant activity. Greens also shield your body from harmful free radicals.

3. Beans and Soy Protein

Beans and soy have both shown positive results in reducing the risk of non-alcoholic fatty disease.Research has indicated that legumes such as lentils, soybeans, chickpeas, and peas are nutritionally dense foods and improve gut health as they have resistant starches.In obese people, legumes may help lower blood glucose levels, lipids,lipids and triglycerides.Eating soy may help protect the liver from harmful substances. Soy contains a high content of the protein β-conglycinin, which can help lower triglyceride levels and notably protect against visceral fat buildup. Soy protein is also found in tofu, which is a rich protein source that lowers pressure on the liver and helps reduce cell damage.

4. Fish to reduce Inflammation and Fat Levels

Fish like tuna, salmon,salmon and sardines are rich sources of omega-3 fatty acids. They lower triglyceride levels and increase the level of beneficial HDL cholesterol,thus reducing fat.Incorporating omega-3 may help those with NAFLD by lowering liver fat and increasing the level of HDL cholesterol.

5. Fiber-rich diet

Diets rich in whole grains and high-fiber foods like oats can be beneficial for those suffering from NAFLD and decrease triglyceride levels.

6. Nuts to help reduce inflammation

A nut-rich diet is related to lowering inflammation, insulin resistance, oxidative stress, and the prevalence of NAFLD. Research has found that increased nut consumption is significantly associated with a lowered risk of NAFLD and that people with fatty liver disease who eat walnuts have improved liver function tests.

7. Turmeric (Curcumin)

Curcumin is an active ingredient in turmeric that may help in treating nonalcoholic fatty liver disease. Inflammation is an essential sign of a fatty liver, and turmeric may help reduce it. Research has shown that it may decrease levels of enzymes (serum alanine aminotransferase and aspartate aminotransferase) that are abnormally high in people with fatty livers.

8. Sunflower seeds for antioxidants

Sunflower seeds are abundant in vitamin E, an antioxidant often used in treating NAFLD. While most research around NAFLD and vitamin E focuses on supplements,a  natural source of vitamin E is sunflower seeds. i.e. a 100-gram serving of sunflower seeds has about 20 milligrams of vitamin E, which is more than what is daily required.

9. Increase unsaturated fat intake

Incorporating your diet with unsaturated fat sources such as avocados, nut butter,olive oil, and fatty fish may be helpful for NAFLD patients. Another option suitable for NAFLD patients is the Mediterranean diet, as it has a minimum amount of unsaturated fat and a major portion of vegetables, fruit, and legumes, which helps in reducing the amount of total cholesterol.

10 . Garlic to improve overall health

Garlic is not just a flavorful vegetable, but it has been seen in studies that garlic powder supplements may aid in reducing body weight and fat in people with fatty liver disease.

Foods to limit or avoid

If you're diagnosed with fatty liver disease, your healthcare professional may recommend avoiding certain foods or at least eating them in very small amounts. These foods basically contribute to weight gain and can increase blood sugar.

These foods involve:

  • Red meat :  Beef and pork have high amounts of saturated fat. Highly processed meats in general (sausage, pepperoni, bacon, etc.) should be taken in limited quantities as well, as they are high in both sodium and saturated fat.
  • Saturated fat: It includes butter, sausages, fatty cuts of meat, and cured meats.
  • Fried foods: These foods are rich in fat and have high calories. 
  • Added salt. High salt intake can increase the risk of NAFLD. It’s recommended to limit sodium intake to less than 2.3 grams per day. People who have high blood pressure should not take more than 1.5 grams of salt per day.
  • Refined flour/Maida: White flour has no fiber in it, is highly processed, and can cause blood sugar levels to hike. It includes white bread, rice,rice and pasta.
  • Alcohol: It can be a major cause of fatty liver disease as well as other liver diseases. In patients with NAFLD, moderate or excessive alcohol consumption can worsen the condition.
  • Added sugar. Avoid sugary foods like candy, sodas,cookies, and fruit juices. These foods cause high blood sugar levels and, thereby, fat buildup in the liver.

Diet Plan for Fatty Liver Disease

If you are diagnosed with fatty liver ,your healthcare specialist may suggest working with a dietician to formulate a meal plan .Following is one of the examples on how a typical daily menu looks like .

Meal Menu
  • 200 grams of hot oatmeal with 2 tablespoons of almond butter, 1 tablespoon of chia seeds, and 1 cup of mixed berries
  • 1 cup of black coffee or green tea.
  • Legumes or lentil curry with whole wheat chapati, grilled chicken or fish, and a bowl of green leafy vegetables
  • 15 grams of peanut butter on sliced apples or 30 grams of hummus with raw veggies
  • 15 grams of peanut butter on sliced apples or 30 grams of hummus with raw veggies
  • small mixed-bean salad
  • 85 grams of grilled salmon
  • 1 cup of seasonal vegetables
  • 1/2 cup cooked quinoa
Post Dinner
  • 15 minutes of walking and 1 glass of lukewarm water before bed


Lifestyle Modification:

In addition to modifying your diet and following a diet plan, there are other lifestyle changes you can implement to improve the health of your liver. Some are listed below.

  • Exercise: Staying active can help you lose weight and manage your liver disease. Incorporate at least 30 minutes of aerobic exercise on most days of the week.
  • Lower blood lipid levels: Monitoring your saturated fat and sugar intake helps manage cholesterol and triglyceride levels. The first step is diet and exercise. When both are not enough to lower cholesterol levels, your doctor will suggest medications for the same.
  • Manage diabetes: Diabetes and fatty liver disease most of the time occur together. A balanced diet and regular exercise can assist you in managing both conditions. If your blood sugar is still not managed, your doctor can prescribe medication to lower it.


If you have NAFLD or have higher chances for developing this condition, certain lifestyle and dietary changes can help improve the health of your liver and reduce the risk of NAFLD. Taking charge of your liver health through diet is not a punishment but an empowerment. Following a diet chart is a journey where you have to be patient; you will not see any change in one day. Keep your meals full of flavors and textures, keeping in mind all the foods that are good for your liver. Keep active, as exercise plays as important a role as your diet. Get an opinion from a healthcare professional when needed. Remember, in every bite, you are choosing self-love and the future of a healthy liver. Bon Appetit to a healthier and happier you.

Frequently Asked Questions (FAQ's)

What is the best diet for fatty liver?

The Mediterranean diet is best for liver patients as it is full of fruits and veggies, more whole grains, more nuts and legumes, lean meats, less red meat and less amount of  sweets/added sugars.

Can I eat chapati for fatty liver?

Yes you can eat chapati , but just keep a watch on the quantity.

How can I reduce my fatty liver in 7 days?

Patients having  non-alcoholic fatty liver disease drink three cups of coffee per day, eat four tablespoons of olive oil a day and follow a Mediterranean diet, which emphasizes eating primarily plant-based foods and healthy fats.

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