7 foods that people with fatty liver should eat

Fat is stored in different body parts to produce energy and insulate the body against the cold. If this fat is stored and increased in the liver, it may be the source of fatty liver disease, the first diet change. People with fatty liver recover with proper diet and weight loss. Here are some nutrition tips for people with fatty liver.

Fatty Liver

There are two types of fatty liver disease:

Alcoholic and non-alcoholic fatty liver disease.

Pregnancy can also cause fatty liver disease. The fatty liver disease damages the liver and prevents toxins and bilirubin production in the gastrointestinal tract. When liver function is impaired, a person is exposed to other problems. Regular diet and exercise changes are the main ways to control the disease. However, some people may also see a doctor for treatment.

Functional foods for people with fatty liver

The diet of people with fatty liver includes a variety of foods. Reducing your calorie intake is a good start to eating high-fiber foods and natural foods.

Some of the special foods that are good for people with fatty liver are:

  1. Garlic:

Garlic is a regular part of many diets and has benefits for people with fatty liver. According to a study, garlic powder supplements help people lose weight and fat in people with fatty liver.

  1. Omega 3 fatty acids:

Consumption of omega-3 fatty acids reduces the level of liver fat and harmful fats in the body.

Some of these foods are:




Salmon fish

Flax seeds

  1. Coffee:

Drinking coffee is a morning habit for many people.

According to an animal study in mice, decaffeinated coffee reduced liver damage and inflammation in mice on a high-fat diet, fructose, and cholesterol.

Another study in mice showed similar results, and researchers found that drinking coffee reduced the amount of fat in the mice’s liver and improved their metabolic function.

  1. Broccoli:

Eating a variety of vegetables is suitable for people with fatty liver. However, broccoli is one of the essential vegetables that should be included in people with fatty liver.

  1. Green tea:

Drinking green tea has been used as a medicine for thousands of years because it helps lower blood fats. According to one study, people who drank 5-10 cups of green tea a day had a significant liver fat reduction. Green tea also contains several antioxidants, including catechins, which improve liver fat.

  1. Walnut:

Walnut kernels contain omega-3 fatty acids, which are very useful for people with fatty liver. Eating walnuts improves liver function in people with non-alcoholic fatty liver disease.

  1. Soy protein and whey:

According to one study, liver fat was reduced by 20% in obese women who consumed 60 grams of curd daily for four weeks. Soy also contains antioxidants called isoflavones, which help improve insulin sensitivity and reduce body fat levels.


Foods that fatty liver disease should avoid:


  1. Sugar and sugar products:

Consumption of sugar raises blood sugar levels and creates fat in the liver.

Some of the sugar products are:


Ice cream

Non-alcoholic beverage

Fruit juices

Sugar products also include packaged foods and even tea and coffee. Avoiding sugar can minimize liver fat.

  1. Processed grains:

Processed grains are found in white bread, pasta, and white rice. A study of 73 people with the nonalcoholic fatty liver disease found that people who ate less refined grains were less likely to develop metabolic syndrome. Patients can easily replace processed grains such as white bread, rice milk, crispy biscuits, cornflour, and white rice with potatoes, oats, legumes, and whole wheat.

  1. Salty or fried foods:

Excessive consumption of these foods increases calories, which in turn increases the risk of weight gain. Obesity is one of the major causes of fatty liver disease. It is better to use steamed and cooked foods instead of fried foods.

Fatty Liver

  1. Meat:

Saturated fats increase the amount of fat in the body, including the liver. Beef and processed meats are saturated fats that people with fatty liver should avoid. Lean meats, fish, and tofu are good choices, but oily fish is also good because of their omega-3 fatty acids.

People with fatty liver disease should not eat fried foods.

Foods for people with fatty liver should be cooked in the oven, steamed or boiled, and eat less red meat.

The best treatment for people with fatty liver is diet and weight loss.

Many people with or without high-risk fatty liver types 2 and 3 have improved with diet and weight loss.

How should people with fatty liver lose weight?

Patients with fatty liver should not lose weight quickly as this is not in the patient’s best interest and may exacerbate the disease. To get rid of liver fat, you need to lose weight gradually and diet for a long time.


What can be done to control blood lipids?

People should eat low-fat foods and avoid liquid oils, sweets, soft drinks, sugar, and ice cream to control blood fats. Also, people with high blood fats should eat more foods that contain soluble fiber, such as legumes and apples, because fiber reduces the absorption of fat and cholesterol in the digestive tract.

Some lifestyles change to improve fatty liver.

Regular exercise is essential for everyone. Maintaining weight with exercise is critical for controlling and reducing the symptoms of fatty liver disease. At least 30 minutes of exercise 5 days a week is recommended.

Tips for more activity include:

Do stretching exercises every morning

Walking on a treadmill while watching TV

Use stairs instead of elevators



When should you see a doctor or nutritionist?

See your doctor if diet and exercise do not positively affect reducing the symptoms of fatty liver. The doctor can analyze the symptoms and, if necessary, refer the person to a nutritionist to follow a proper diet.

What are the problems of fatty liver?

Fatty liver disease can potentially lead to cirrhosis or liver ulcers, the symptoms of which include:

Abdominal pain and swelling


Weight loss and appetite

skin itching

Yellowing of the skin and eyes

Bruising and easy bleeding

Swelling of the foot


also read:

Solutions to improve back pain when sitting

Dizziness due to high blood pressure

25 facts you need to know about sleep

Leave a Reply

Your email address will not be published.

For security, use of Google's reCAPTCHA service is required which is subject to the Google Privacy Policy and Terms of Use.

I agree to these terms.

Back to top button