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Friday, September 25, 2020

Fatty Liver Diet: 12 Foods to Help Reverse Fatty Liver Disease

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There are two common types of fatty liver disease. The alcohol-induced and the nonalcoholic fatty liver disease. One-third of adults are affected by fatty liver disease in America alone, and it is one the main causes of liver failure.

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Nonalcoholic fatty liver disease is most typically diagnosed in people who are sedentary or obese, and in people who consume highly processed diet.

Regardless of the type, one major way of treating fatty liver disease is with the right diet, and this would involve the fatty liver diet.

Having fatty liver disease clearly means the disease is caused by too much unhealthy fat in the liver. Toxins are easily removed in a health body with the help of the liver.

However, the liver is easily damaged by fatty liver disease and it may be too late for treatment if the fatty liver diet isn’t quickly adopted before liver damages occur.

In general, the fatty liver diet for fatty liver disease should include the following;

  • Plenty of fruits and vegetables
  • No alcohol
  • Foods high in fiber like whole grains and legumes
  • Little amount of added sugar, trans fat, saturated fat, salt, and refined carbohydrates

A fatty liver diet which includes low-fat, reduced-calorie foods, was designed to help with weight loss and minimize the risk of fatty liver diet.

Here is a list of 12 foods and drinks in a fatty liver diet that you should consume


Broccoli as shown in mice, helps to stop fat build up in the liver. More greens like kale, spinach, and Brussels sprouts, are very useful in the fatty liver diet to reduce weight.

The Canadian Liver Foundation offers spectacular vegetarian chili recipes, that allows you cut back on unwanted calories and still maintain good flavor.


A study at the University of Illinois showed that soy protein, commonly found in foods like tofu, may help with fat reduction in the liver.

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It might also interest you to know that tofu is not only low in fat but high in protein. It’s just the perfect food for a fatty liver diet.


Studies have shown that people with fatty liver disease who don’t drink coffee, suffer more liver damage than people with fatty liver disease who drink coffee.

Coffee helps in lowering abnormal enzymes present in the liver, and is a good fatty liver diet beverage option.


Fatty liver diet also allows for fatty fishes such as tuna, sardine, trout, and salmon. These fishes are high in omega-3 fatty acids which helps in improving the level of liver fat and minimizing inflammation.


Walnuts are known to also contain omega-3 fatty acids, and is recommended for people with fatty liver disease. Walnut in fatty liver diet helps to improve liver function.


Fatty liver diet also contains oatmeal, and experts explained that the carbohydrates present in whole grains like oatmeal’s provides the body with energy. The fiber in oatmeal also helps people with fatty liver disease to maintain and monitor their weight.

Milk and other dairy products

A study in 2011, showed that rats fed with whey protein had improved liver and were at lower risk of liver damage.

Adding milk and low-fat dairy products to your fatty liver diet can greatly improve on the health of your liver.

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Avocados are naturally high in healthy fats, and research also suggests they have chemicals that may slowdown liver damage.

Not only that, people can also use them to control their weight, since they also contain rich fiber. Avocados with mushroom salad is an amazing combo in a fatty liver diet.

Sunflower seeds

Fatty liver diet provides seeds that are high in vitamin E. They serve as antioxidants that help to protect the liver from continuous damage.


Asides being a flavor for food, garlic powder supplements are used to reduce body weight in people with fatty liver disease.

Olive oil

Olive oil in fatty liver diet is high in omega-3 fatty acids. It’s richer and healthy for cooking food than butter or margarine. Olive oil is also taken to help lower liver enzymes, and to also control weight in people fatty liver disease.

Green tea

There are data supporting the belief that green tea can help control absorption of fat, however, the results are yet to be conclusive. Researchers are still studying if green tea contributes to fat reduction, and if it helps to improve liver functions.

Green tea in fatty liver diet, is also used to induce sleep.

Just as there are foods and drinks you can take to help minimize the risk of having fatty liver disease, there are also foods you need to completely avoid if you have fatty liver disease.

6 foods that shouldn’t be in your fatty liver diet


Alcohol is one of the leading causes of fatty liver liver disease, as well as many other health related complications.

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Added sugar

It’s important to avoid sugary foods and drinks like soda, candy, fruit drinks and cookies. Sugar-rich foods and drinks increases the level of accumulated fat in the liver.

Fried foods

Fried foods in a fatty liver diet exposes you to fats and excess calories if you already have fatty liver disease.


Too much salt in a fatty liver diet can cause the body to retain excess water. You can help yourself by limiting your sodium intake to less that 1,500 milligrams a day.

Red meat

Deli meat and beef have high amount of saturated fat. Just what your body doesn’t need, especially if you have fatty liver disease.

White bread, pasta and rice

“White” usually indicates that the flour several processes and is highly processed. They can raise the body’s blood sugar due to absence of fiber in them.

Additional steps in treating fatty liver disease

Here are some other lifestyle modifications, asides the fatty liver diet you can practice to help improve the health of your liver.

Reduce your intake of cholesterol

It is very important to monitor sugar and saturated fat intake. This is so you can put your cholesterol and triglycerides in check.

You can discuss with your doctor for best medication, if exercise and the fatty liver diet aren’t effective enough in lowering the body’s cholesterol.


Work out sessions and fatty liver diet, can typically help with weight lose and minimize the risk of liver damage. At least 30 minutes of aerobics is enough to keep you in shape.

Keep diabetes under control

Fatty liver disease and diabetes frequently occur together. The right diet (fatty liver diet), and exercise can be used to manage both health conditions. You should see your doctor immediately you notice your blood sugar is still high.

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Currently, there are no drugs in the market that are U.S. Food and Drug Administration approved to help cure fatty liver disease.

While it’s ideal to lose about 10% of your body weight, just 3 to 6% can improve your overall health.

It is vital that you meet with your doctor to check for hepatitis, and to discuss better diet plan.

Have you been treating any fatty liver condition? What on your fatty liver diet would you recommend? Check on our articles to see other recommended diet options.

Fatty Liver Diet
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Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Oluwafemi Michael
Oluwafemi Michael is an online Mental Health Therapist, Advocate for Mental Health Awareness, a programmer, and also a content creator from Edo state, Akoko-Edo LG.
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