What Is The Best Diet Plan For Fatty Liver Patient?

Savi Sharma

Savi Sharma
Mar 2022

2 min read
Diet Plan For Fatty Liver

Table of content

In today’s fast-paced modern life, our bodies frequently take a load of our hectic routines, followed by our unhealthy nutrition choices. Consequently, our bodies reflect the diet we give them, and one important body organ that gets impacted badly is our liver. Generally, our liver has no fat stored in it. However, over prolonged high cholesterol, blood pressure, and triglycerides fat accumulation occurs over a long period. So, our blog brings you a healthy diet plan for fatty liver that will help you understand how the liver can get fatty from bad eating habits and how you can make it healthy again by eating better.

Let’s check out this conversation about fatty liver between 2 individuals and move forward.

Mr. Sharma– Hello, Mr. Praveen. I couldn’t help but notice your long face. Is everything okay?
Mr. Praveen– Not really Mr. Sharma. I have been experiencing weakness, nausea, and yellow discoloration of my eyes, so I consulted a doctor. So, it turns out my liver is damaged.
Mr. Sharma– Oh! Is it? 
Mr. Praveen– Yes. I am a fatty liver patient. And you know the weirdest part? I don’t even drink!

Alright, Mr. Praveen holds it there. Fatty liver is not always connected with drinking.

Yes! You heard it right, folks.

Many of us are of Mr. Praveen’s school of thought, but every form of liver damage isn’t caused by alcohol.

All the Mr. Sharmas of the world– Okay! Tell us more!

So, let’s start!

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Understanding Fatty Liver And The Role Of A Diet Plan

A disorder known as fatty liver occurs when too much fat accumulates in the liver, leading to inflammation and scarring. Fatty liver disease can take one of two primary forms:

  • Alcoholic fatty liver disease (AFLD) affects people who drink alcohol. 
  • Non-Alcoholic fatty liver disease (NAFLD) affects people with little to no alcohol. Also known as “hepatic steatosis,” it is a build-up of fat in the liver. There are several reasons why someone might develop a fatty liver. It can be over-consumption of sugar, insulin resistance, overweight problems, and genetics.

If neglected, both kinds of fatty liver disease can advance to more severe stages, such as cirrhosis and liver failure. Obesity, diabetes, high cholesterol, metabolic syndrome, and polycystic ovarian syndrome are a few risk factors for fatty liver disease.

Fatigue, pain or discomfort in the upper right side of the abdomen, yellowing of the skin and eyes (jaundice), and fluid buildup in the abdomen (ascites) are a few signs and symptoms of fatty liver disease. Blood tests, imaging studies, or liver biopsies can all be used to detect fatty liver disease.

One of the main recommendations to get rid of the fat stored in your liver is to lose weight, especially if you are obese. Reducing at least 10% of body weight can increase enzyme production in the liver. And that will eliminate some of the stored fat naturally.

Well, folks, the liver is the body’s largest internal organ, which serves about 500 different functions. The most important is the metabolism of the food we eat. So, a healthy diet plan for weight loss can also help you eliminate liver issues.

Diet Plan For Fatty Liver Patients

Food can improve your symptoms, so we bring you the best diet plan for fatty liver. Making deliberate food selections that support the health of your liver is a key component of developing a diet plan for fatty liver. Here’s an elementary fatty liver diet chart to get you going:

Meal TimeMeal Description
MorningGreen cardamom water, five soaked almonds, one soaked walnut
BreakfastOatmeal with chia seeds, berries, or fruits of choice
  Mid-morning 1 cup of coffee or green tea Fruits bowl or salad bowl( can sprinkle 1/2 TSP of flax seeds or sunflower seeds)  
  LunchGrilled chicken or fish with cooked veggies like broccoli, carrot, beans, etc. Any lentil curry with steamed rice or Oats atta roti.
Evening snack Apple and papaya bowl or hummus with vegetable sticks
DinnerMixed bean salad along with 1 cup of cooked quinoa or fish or a big bowl of seasonal cooked vegetable
Post dinner 10-15 minute walk, 1 cup of lukewarm water

Please personalize this fatty liver diet chart according to your preferences and dietary requirements. Always consult a doctor or registered dietician before making significant changes to your diet, especially if you have any underlying health conditions. You can also download this Indian diet plan for fatty liver pdf here!

Foods To Eat In A Fatty Liver Diet Plan

One of the best things to do if you are experiencing symptoms of fatty liver is to follow a healthy meal plan for fatty liver. Firstly, you must reduce refined and sugar and replace them with more complex carbs. These complex carbs can be oats, brown rice, quinoa, etc. So, if you want to know how to reduce fatty liver, then simply follow a healthy diet.

Most doctors will recommend the Mediterranean diet, which is low in refined carbs and high in protein. It includes lean meats like fish and low-fat dairy as well.

In addition, you can consume fresh produce like vegetables and fruit. These types of foods will support your liver and help to prevent NAFLD. So, you must consume the following foods for healthy liver function:

diet plan for fatty liver

1. Sip On Coffee

Many studies have shown that caffeine helps slow the onset of several liver diseases. So, having a cup of coffee a day is Drinking 1 cup of black coffee per day is a great way to support your liver health. Avoid adding excessive amounts of sugar or high-fat creamers. If you prefer, you can also opt for green tea as a healthier alternative.

2. Eat Avocado

Avocados have unsaturated fat, an excellent alternative to saturated fat products like butter. It is also an excellent plant-based source of omega-3 fatty acids. That is great, but how does it help liver health? The omega-3 acids in avocado help improve fatty liver and heal liver damage. Also, choose a variety of fresh, whole fruits such as apples, berries, citrus fruits, pears, and papayas. These are rich in antioxidants, vitamins, and fiber.

3. Drink Green Tea

The antioxidants in green tea for weight loss can do wonders for your liver. Unique antioxidants such as catechins reduce liver fat and hence, the inflammation in NAFLD patients and optimize liver enzymes. Additionally, herbal teas like dandelion root tea and milk thistle tea also have liver-supportive properties.

4. Add Olive Oil In Your Diet Plan For Fatty Liver

It is important to avoid saturated fat if you suspect you have a fatty liver, especially those found in red meat or butter. Therefore, fats like olive oil are unsaturated and a much better alternative. Just 2-3 tbsp of olive oil daily is good to go. In your healthy meal plan for fatty liver.

5. Intake Oatmeal

Since keeping track of your weight is the main objective of nutritional management of NAFLD patients, fiber-rich oatmeal provides great help as it is filling. Also, it is a low-fat breakfast option containing fiber and complex carbohydrates. Thus its consumption promotes weight loss in people with NAFLD. 

6. Add Tofu In Your Diet Plan For Fatty Liver

The soy protein present in tofu can help reduce fat build-up in the liver. Moreover, it is a good source of protein. Hence, it helps to slow down the onset of fatty liver disease.  Another great benefit is tofu is low in sugar and fat. It is a must if you are following a NAFL-friendly diet. Since it is versatile, you can easily incorporate it into any cuisine. You can try this tofu bhurji recipe for weight loss from Fitelo’s kitchen!

7. Consume Green Vegetables 

Green veggies like broccoli and spinach can reduce the build-up of fat in the liver. Aim to take in copious amounts of broccoli, spinach, methi, mustard, and lettuce each day. Filling your diet with lots of greens is also a great way to manage weight.

Moreover, the fiber from green leafy vegetables helps reach early satiety and keeps weight in check. In addition, the nitrate compounds in green leafy vegetables reduce symptoms and reverse fatty liver disease, and the Chlorophyll present in green vegetables is an excellent liver cleanser.  

8. Cruciferous Vegetables

Cruciferous vegetables like cauliflower, cabbage, and broccoli also help increase the liver’s ability to detoxify and help in cleansing. These vegetables have sulfur compounds necessary to produce Glutathione in our bodies. Glutathione is a significant antioxidant that protects the liver from inflammation. Indole, a compound found in cruciferous vegetables, is also effective in treating fatty liver disease.

9. Nuts And Seeds

Nuts and seeds like almonds, walnuts, cashews, chia seeds, pumpkin seeds, flax seeds for weight loss, etc., are rich sources of poly and monounsaturated fatty acids. This unsaturated fat is often termed “good fat” and is beneficial for the body. In addition, you get omega-3 fatty acids from nuts and seeds. This, in turn, is beneficial to reverse fatty liver disease.

10. Chicken And Egg

One must consume chicken and eggs as part of the best diet plan for fatty liver, as they are biologically active lean protein sources. The bioactive protein is readily absorbed and digested in the body. Since a major cause of fat deposition in the liver is a low-protein diet, an adequate amount of protein can help cure fatty liver disease.

So, when planning a diet to support a fatty liver, it is important to focus on nourishing and gentle foods for the liver. Consult a dietician and keep the above foods on your list for better recovery. Also, remember that you must follow a balanced diet and healthy lifestyle to reverse fatty liver conditions.

Foods To Avoid On Diet Plan For Fatty Liver

While “fat” gets a bad name for being the biggest culprit in NAFLD, it is not. Surprisingly it is high in sugar and carbohydrate-containing foods. 

Of course, it is essential to avoid saturated fat for overall health and weight loss. But reducing carb intake will warrant the most considerable improvement in your fatty liver condition. Fitelo’s diet for liver will protect and give you a healthy lifestyle. Following are the foods you must avoid in your diet plan for fatty liver: 

  • Alcohol: One of the most important things to avoid when having NAFLD is alcohol. Not only can alcohol cause fatty liver disease, but it can make an existing condition much worse. 
  • Sugar: You should cut down on any sugar. It even includes naturally derived sugars like fruit juice and honey.
  • Refined Carbs: Avoid having white carbs like white bread and pasta. Instead, you can replace them with whole-grain alternatives like quinoa, whole wheat bread, and black bean pasta.
  • Salt: Keep your sodium intake to under 1500 milligrams per day. Too much salt can also make you hold onto water weight. 
  • Fried Foods: Fried foods like french fries, chips, chicken wings, as well as doughnuts are high in fat and sugar. So these types of foods make your blood sugar rise. And that is a contributing factor to NAFLD.
  • Saturated Fat: You should avoid any sort of saturated fat, including red meat and butter. Instead, replace it with healthy fats like olive, avocado, and cold-pressed nut oils. 
  • Red Meat: Red meat, like beef and pork, contains high saturated fats. It is not desirable in the case of fatty liver. Hence, it would be best if you avoid it. Red meat also has toxins that can worsen health by causing inflammation when not correctly processed.

Bottomline: Diet Plan For Fatty Liver

Foods possess great power to increase or decrease the severity of any disease, and fatty liver is no exception. The major objective in the nutritional management of fatty liver is to improve metabolism and balance since protein metabolism happens in the liver, which can be achieved by a high fiber and moderate to low protein diet. To reverse this condition, you must focus on foods to include and avoid in fatty liver.

Therefore, adopting a well-balanced and mindful diet is crucial to nurturing a healthy liver, especially when dealing with fatty liver concerns. Including antioxidants, fiber, and hydration through choices such as berries, leafy greens, lean proteins, and herbal teas can promote liver health.

Remember, every individual’s needs are unique in a weight loss journey. So, please consult a healthcare professional or our Fitelo experts for any help on this issue. Our registered dietitians can provide personalized guidance to create the best diet chart for fatty liver with Indian foods.

Ankita Lost 18.5 kgs With Fitelo’s Customized Fatty Liver Diet!

Ankita, a teacher from Delhi, has to be constantly on her toes, and her health has started to get neglected. Her weight started increasing, and she also developed fatty liver. At that time, she connected with Fitelo for help. Given her medical condition of fatty liver, special care was taken while planning her diet. With time and constant guidance, Ankita lost 18.5 kg with just Ghar ka khana! Read her full transformation below:

Fun Fact

As we mentioned, as part of the best diet plan for fatty liver, seeds are one of the best foods to have. Did you know pumpkin seeds are good for weight loss and have many benefits?

Exercise Or Diet: Which Is Better For Weight Loss – Fitelo

Discover the balance between exercise and diet for effective weight loss with insights from Fitelo. Learn how combining the right workout routines with a nourishing diet can lead to sustainable results. Watch now!

Frequently Asked Questions

What Meals Are Good For Fatty Liver?

Meals beneficial for fatty liver include those rich in whole grains, lean proteins such as grilled chicken or fish paired with steamed veggies, and nutrient-packed options like mixed bean salads with quinoa or lean fish for dinner. Snack on fresh fruits, nuts, and seeds, and hydrate with herbal teas and water. Prioritizing whole, unprocessed foods while minimizing sugars and unhealthy fats supports liver health.

What Fruits Are Good For Fatty Liver?

Berries, apples, pears, citrus fruits like oranges and lemons, and papaya are good choices for fatty liver due to their antioxidants, fiber, and vitamins that support liver health.

What Is the Fastest Way To Cure A Fatty Liver?

Research suggests that losing weight is the single best thing you can do to control or reverse NAFLD. A good goal is to lose 10% of your total body weight, but even a loss of 3% to 5% can improve your liver health.

Is Chicken Good For Fatty Liver?

Skinless and lean chicken is generally considered a good protein source for a fatty liver diet, as it is lower in saturated fat. However, preparing it using healthy cooking methods, such as grilling, baking, or broiling, is important to avoid adding excessive unhealthy fats.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

8 Thoughts on What Is The Best Diet Plan For Fatty Liver Patient?
    Kajal madnani
    22 Sep 2022

    Very nice informative article

      23 Sep 2022

      Thanks Kajal

    12 Oct 2022

    Very nice diet plan,
    Thank u so much

      13 Oct 2022

      Welcome, Tabassum

    10 Feb 2023

    Wow.loved it. Good information about fatty liver.

    10 Feb 2023

    Diet plan for fatty liver, high ALP, and direct.bilirubin. non smoker and non drinker

    Janis Jones
    14 Mar 2023

    This is very helpful. Thank you

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