Fatty liver diet: foods to eat and avoid

What is fatty liver disease?

Fatty liver disease, also called hepatic steatosis, happens when fat builds up in the liver. It is increasingly common and can be linked to obesity, high cholesterol, diabetes, and certain lifestyle factors¹.

The good news is that what you eat can have a big impact on liver health. A well-planned fatty liver diet can help reduce fat in the liver, improve liver function, and support overall health.

Fatty Liver Disease Diet

Foods to eat on a fatty liver diet

Focusing on a healthy diet can make a real difference. These are the types of foods to prioritise:

1. Fruits and vegetables

Fresh fruits and vegetables are rich in fibre, vitamins, and antioxidants. They can help reduce inflammation and support liver health.

Aim for a variety of colours on your plate, such as berries, oranges, leafy greens, and broccoli.

2. Wholegrains

Wholegrains such as oats, brown rice, whole-wheat bread, and quinoa provide complex carbohydrates and fibre.

They help stabilise blood sugar levels and reduce fat accumulation in the liver.

3. Lean proteins

Protein is important for liver repair. Choose lean sources like skinless chicken, turkey, fish, eggs, and plant-based proteins such as beans, lentils, and tofu.

Fatty fish like salmon, sardines, and mackerel are particularly beneficial due to their omega-3 fatty acids, which may reduce liver fat and inflammation.

4. Healthy fats

Not all fats are harmful. Unsaturated fats found in olive oil, avocado, nuts, and seeds can improve cholesterol levels and support liver health.

Moderation is key, as fats are still high in calories.

5. Coffee

Moderate coffee consumption may protect the liver by reducing fat build-up and lowering the risk of liver disease progression².

Aim for two to three cups a day, avoiding excessive sugar or cream.

6. Green tea

Green tea is rich in antioxidants called catechins, which may help improve liver function.

Drinking one to two cups a day can be a helpful addition to a fatty liver diet.

Foods to avoid with fatty liver

Certain foods can worsen fat accumulation in the liver. Here are the main culprits:

1. Sugary foods and drinks

High-sugar foods, such as cakes, biscuits, sweets, and sugary drinks, are a major contributor to fatty liver.

Fructose, a type of sugar found in sodas and many processed foods, can increase liver fat.

2. Refined carbohydrates

White bread, pastries, pasta made from white flour, and many breakfast cereals can spike blood sugar and increase fat storage in the liver.

Opt for wholegrain alternatives whenever possible.

3. Saturated and trans fats

Foods high in saturated fats, such as fatty cuts of meat, butter, full-fat cheese, and processed snacks, can worsen liver fat.

Trans fats, found in some margarines and packaged baked goods, are also harmful and should be avoided.

4. Alcohol

Alcohol is processed by the liver, and drinking excessively can accelerate liver damage. For people with fatty liver, it is best to limit alcohol or avoid it altogether.

5. Highly processed foods

Highly processed foods such as fast food, ready meals, and packaged snacks often contain high levels of sugar, salt, and unhealthy fats, all of which can negatively affect liver health.

Résumé

A fatty liver diet focuses on whole, nutrient-rich foods while avoiding those that promote fat accumulation and inflammation.

Fruits, vegetables, whole grains, lean proteins, and healthy fats form the foundation of a liver-friendly diet, while sugary foods, refined carbs, alcohol, and processed snacks are best avoided.

By making these changes, it is possible to support liver health, reduce fat build up, and improve overall wellbeing.

Adopting a consistent, balanced approach is key. Small, manageable changes to your eating habits can make a significant difference in managing fatty liver over time.

Pairing dietary improvements with regular exercise and regular medical check-ups will give the best chance of maintaining a healthy liver for the long term.