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| Drinking coffee daily may help protect the liver against fatty liver disease. |
A nutrient-dense diet rich in fiber, protein, significantly reduced in sugar, salt, refined carbohydrates and saturated fats, and non-alcoholic beverages is often recommended for people with fatty liver disease.
Fatty liver is a condition in which the liver stores too much fat. If not detected and treated early, it will greatly affect liver function and cause many complications.
In a healthy body, the liver removes toxins and produces bile, a yellow-green fluid that helps break down fats into fatty acids so they can be digested. Fatty liver disease damages the liver and prevents it from working as well as it should, but lifestyle changes can help prevent it from getting worse.
The first line of treatment for overweight or obese people with fatty liver disease is gradual weight loss, through a combination of reduced calorie intake, exercise, and healthy eating.
10 good foods for people with fatty liver disease
1. Coffee helps lower abnormal liver enzymes
Drinking a cup of coffee daily can help protect and detoxify the liver against fatty liver disease.
A 2021 review found that regular coffee consumption was associated with a reduced risk of developing fatty liver disease, as well as a reduced risk of progression to cirrhosis in people already diagnosed with fatty liver disease.
Coffee has also been shown to reduce abnormal liver enzymes in people at risk of liver disease.
2. Green vegetables prevent fat accumulation
Compounds found in spinach and other leafy green vegetables may help fight fatty liver disease.
A 2021 study found that eating spinach specifically reduced the risk of non-alcoholic fatty liver disease, possibly due to the nitrates and distinct polyphenols found in the leafy green.
Interestingly, the study focused on raw spinach, as cooked spinach did not have such clear results. This may be because cooking spinach (and other leafy greens) can reduce polyphenolic content and antioxidant activity.
3. Beans and soybeans help reduce the risk of fatty liver
Both beans and soy have shown promise in reducing the risk of fatty liver.
Eating beans may even help lower blood sugar and triglycerides in people with obesity. Additionally, a 2019 study found that a diet rich in beans was especially associated with a reduced risk of fatty liver disease.
Several studies have also found that eating soy (whether replacing meat or fish, or by consuming miso soup containing fermented soy) also helps protect the liver.
This may be because soybeans contain high levels of the protein β-conglycinin, which is noted for its ability to help reduce triglyceride levels and may protect against visceral fat accumulation.
Additionally, tofu is a low-fat food that is a great source of protein, making it an ideal choice if you are trying to limit your fat intake.
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| Salmon is rich in omega-3 acids which are good for people with fatty liver disease. |
4. Fish helps reduce inflammation and fat loss
Fatty fish such as salmon, sardines, and tuna are rich in omega-3 fatty acids. Omega-3s may benefit people with fatty liver disease by reducing liver fat, increasing protective HDL cholesterol, and lowering triglyceride levels.
5. Oatmeal adds fiber
Foods rich in fiber, whole grains like oatmeal are linked to a reduced risk of diseases related to fatty liver.
Studies have shown that a nutritious diet rich in high-fiber foods like oats is effective for people with fatty liver disease and can help lower triglyceride levels.
6. Nuts help reduce inflammation
Diets high in nuts have been associated with reduced inflammation, insulin resistance, oxidative stress, and a lower incidence of fatty liver disease.
A large study from China found that increased nut consumption was significantly associated with a reduced risk of fatty liver disease, and the study found that people with fatty liver disease who ate walnuts had improved liver function tests.
7. Turmeric helps reduce signs of liver damage
Curcumin — the active ingredient in turmeric — may reduce markers of liver damage in people with fatty liver disease.
Studies focusing on turmeric supplementation have shown that it can reduce serum levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST) — two enzymes that are abnormally high in people with fatty liver disease.
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| Curcumin in turmeric may reduce markers of liver damage in people with fatty liver disease. |
8. Sunflower seeds are antioxidants
Sunflower seeds are particularly high in vitamin E, an antioxidant often used in the treatment of fatty liver disease.
While most research on fatty liver disease and vitamin E has focused on supplements, a 100g serving of sunflower seeds has about 20mg of vitamin E, more than 100% of the recommended daily value. If you’re looking to naturally increase your vitamin E intake, consider eating sunflower seeds.
9. Increase unsaturated fat intake
Replacing saturated fat sources such as butter, fatty meats, sausages, and processed meats with unsaturated fat sources such as margarine, olive oil, nut butters, and fatty fish may be beneficial for people with fatty liver disease.
10. Garlic improves overall health
Not only does garlic add flavor to food, but small experimental studies have also shown that garlic powder supplements may help reduce body weight and fat in people with fatty liver disease.
In a 2020 study, patients with fatty liver disease who took 800 mg of garlic powder daily for 15 weeks saw a reduction in liver fat and improved enzyme levels.
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| Garlic may help reduce body weight and fat in people with fatty liver disease. |
Foods to Avoid If You Have Fatty Liver Disease
If you have fatty liver disease, your doctor may recommend that you avoid certain foods — or at least limit them as much as possible. These foods often contribute to weight gain and can raise blood sugar levels, so avoid them whenever possible.
Alcohol: Alcohol can be a major cause of fatty liver disease as well as other liver diseases.
Limit sugar: Stay away from sugary foods like candy, cookies, soft drinks, and fruit juices. High blood sugar increases the amount of fat stored in the liver.
Fried foods: These are high in fat and calories.
Reduce salt: Consuming too much salt can increase your risk of fatty liver disease. It is recommended to limit sodium intake to less than 2,300 mg per day. People with high blood pressure should limit their salt intake to no more than 1,500 mg per day.
White bread: White flour is often highly processed and products made from it can raise your blood sugar more than whole grains due to the lack of fiber. You may want to limit your intake of rice.
Red meat: Beef and pork are high in saturated fat. Processed meats such as sausages, bacon, etc. should also be limited because they contain high levels of sodium and saturated fat.
Additional ways to treat fatty liver disease
In addition to dietary modifications, several other lifestyle changes can be made to improve liver health.
Exercise: Exercise combined with diet can help you lose weight and control liver disease. Aim for at least 30 minutes of aerobic exercise on most days of the week.
Lowering blood lipids: Watch your saturated fat and sugar intake to help control your cholesterol and triglyceride levels. If diet and exercise aren't enough to lower your cholesterol, ask your doctor about medication.
Managing diabetes: Diabetes and fatty liver disease often occur together. Diet and exercise can help manage both conditions. If your blood sugar remains high, your doctor may prescribe medication to lower it.
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