How To Reduce Fatty Liver | Foods To Eat And Avoid For Fatty Liver

Rebekah Pais

Rebekah Pais
Feb 2023

2 min read
foods to eat and avoid

Table of content

How to reduce fatty liver? Before answering this question, let us first guide you more toward understanding about fatty liver. As the name suggests, fatty liver disease is a medical illness brought on by an accumulation of fat in the liver. Alcohol-induced (caused by excessive alcohol consumption) and nonalcoholic (occurs even if you’ve never taken a drink) are the two basic categories. Changing your lifestyle, which should include less to no consumption of alcohol, weight loss, and adhering to a fatty liver diet, is the best way to manage fatty liver, regardless of the type you have.

Let’s explore it further.

What Should You Know About Fatty Liver

Fatty liver disease is a condition characterized by an accumulation of excess fat on the liver. The majority of fatty liver disease has increased in today’s time. Unfortunately, statistics show that 20%–40% of people have fatty liver. Initially, it typically has no symptoms. However, imaging tests that are summoned for other reasons are often what uncover it first. These exams could include an MRI, CT scan, or abdominal ultrasound.
Most individuals link excessive alcohol consumption to fatty liver. But even those who don’t consume any alcohol at all can develop this widespread condition. In addition, studies show that a low-protein diet and malnutrition can result in fatty liver in non-drinkers. Hence, following a healthy fatty liver diet is very important and probably answers the question, “How To Reduce Fatty Liver”.

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What Is A Nonalcoholic Fatty Liver Disease (NAFLD)?

A form of fatty liver disease called NAFLD is linked to high alcohol consumption. There are basically two categories included in this:

  • Simple fatty liver refers to the condition in which the liver is fatty but there is little to no inflammation or liver cell destruction. Usually, a raw fatty liver does not progress to the point where it causes problems or liver damage.
  • Non-alcoholic steatohepatitis (NASH), is characterized by inflammation, liver cell destruction, and liver fat. Fibrosis, or discoloring, of the liver, can be brought on by inflammation and injury to liver cells. NASH can result in liver cancer or cirrhosis.

What Is Alcoholic Fatty Liver Disease?

Heavy alcohol use is the cause of alcoholic fatty liver disease. The majority of the alcohol you consume is broken down by your liver so it can be eliminated from your body. However, the breakdown process can produce dangerous byproducts. These chemicals can damage your body’s natural defenses, cause inflammation, and harm liver cells. Your liver deteriorates when you consume more alcohol. The initial stage of alcohol-related liver damage is known as alcoholic fatty liver disease. Cirrhosis and alcoholic hepatitis are the following stages.

How To Reduce Fatty Liver With These Top 5 Foods

Experts recommend these foods for a healthy liver.

How To Reduce Fatty Liver

1. Almond Milk

Children and adults with fatty liver disease need to be careful about their calcium intake.  Sufficient calcium and vitamin D intake may assist to avoid the onset of fatty liver disease. Patients with severe liver disease also struggle with various dietary issues and run the risk of early osteopenia and osteoporosis. Calcium absorption is not usually reduced by fatty liver disease. No matter how young or old you are, “Doodh Sabhi Ko Peena Zaruri Hai”. Hence, every day, have a glass of almond milk. Or maybe make delicious oats with almond milk.

2. Red Bell Peppers, Spinach, And Peanuts

These vitamin E-rich meals are good for people who have fatty livers. Studies found that people with NAFLD or NASH experienced only small improvements after taking the vitamin. There are more health benefits to these colorful vegetables than you might realize. More vitamin C is found in a bowl of red bell pepper than in an orange! Another antioxidant that supports liver protection is vitamin C. Given that liver patients must adhere to several dietary limitations. Also, peanut butter is a well-balanced source of protein. You can also try our delicious peanut butter simple sandwich recipe. Try it!

3. Flax And Chia Seeds

These omega-3 fatty acid sources are from plants. These acids can treat alcoholic and nonalcoholic fatty livers because they lower the amount of liver fat. This specific Omega 3 fatty acid exerts liver-protective properties by lowering inflammation and promoting the organ’s natural detoxifying mechanisms, much like the DHA and EPA found in fatty fish.

4. Soy Foods

Products that help with fatty liver include tofu and soy milk. People with NAFLD have improved metabolic effects, according to research. Soy and beans have both proved to be effective in lowering the risk of NAFLD. Eating soy may benefit liver health, most likely because soy has a high concentration of the protein -conglycinin, which has been linked to a reduction in triglyceride levels and a possible defense against visceral fat accumulation. You can even try soy paneer, instead of the regular ones.

5. Cruciferous Vegetable

Broccoli, cauliflower, and other cruciferous vegetables boost the liver’s capacity to detoxify and help in cleansing. These vegetables provide the sulfur compounds our bodies need to make glutathione. An important antioxidant that protects the liver from inflammation is glutathione. Cruciferous vegetable in your diet plan for liver is also efficient in curing fatty liver disease.

Foods To Avoid On A Fatty Liver Diet

Besides eating and following a wholesome healthy diet plan, there are yet certain foods that you need to stay away from.

1. Less Alcohol Consumption

How To Reduce Fatty Liver

Alcohol is one of the things that should be avoided the most when suffering from NAFLD. Alcohol might not only worsen an already serious condition, but it can also develop fatty liver disease.

2. Limit Sugar Intake 

How To Reduce Fatty Liver

Reduce your intake of sugar. Even naturally occurring sugars from foods like fruit juice and honey is harmful. You must do your research well on which sugar is good for your health and your liver.

3. Avoid Refined Carbs

How To Reduce Fatty Liver

White carbs like pasta and bread should be avoided. You must swap them out with whole-grain alternatives like quinoa dishes, whole wheat bread, and pasta made from black beans.

4. Avoid Salt Intake

How To Reduce Fatty Liver

Try to limit your daily sodium consumption to less than 1500 milligrams. You may retain water weight if you consume too much salt.

5. Avoid Fried Foods

fried foods

Fried meals are heavy in fat and sugar, including french fries, chips, chicken wings, and doughnuts. Thus, eating these foods causes your blood sugar to increase. And that is one of the causes of NAFLD. Instead, try eating homemade dishes like KFC popcorn.

6. Avoid Saturated Fat

foods to eat and avoid

Any form of saturated fat should be avoided, including that found in butter and red meat. Instead, swap it out with healthy fats like cold-pressed nuts, avocado, and olive oils.

7. Avoid Red Meat

foods to eat and avoid

Saturated fats are prevalent in red meats. When the liver is fatty, it is not good for you. Additionally, red meat contains chemicals that, if not cooked well, might harm your health by inducing inflammation.

How To Reduce Fatty Liver With Some Lifestyle Changes 

If you have any of the types of fatty liver disease, there are some lifestyle changes that can help:

1. Moderate Exercise

A fantastic strategy to keep your fatty liver under control is to exercise every day. Adults with NAFLD may see a 10% reduction in fat accumulation by participating a couple of times per week in both aerobic workouts and strength training.

HIIT, often known as high-intensity interval training, is a great exercise. It creates a brief routine that mixes aerobic and weight training. According to a recent study, patients with insulin resistance who engaged in HIIT exercises for 12 weeks saw a 39% reduction in liver fat.

2. Get Your Diabetes Under Control

Insulin resistance is previously known to be a risk factor for fatty liver disease. If you are unable to manage your diabetes with food and lifestyle changes alone, consult your doctor. Your doctor will prescribe medicine to help you control your diabetes. It might be essential in preventing the development of NAFLD in the future.

3. Sleep Pattern

The way you sleep is important when it comes to liver disorders. The body needs 7-8 hours of sleep per night on average to operate at its best. The body benefits from a window of rest, repair, and renewal during sleep. Thus, it is essential to receive the proper amount of sleep every night.

4. More Water Intake

Life’s essential component is water. You should drink 3 to 4 liters of water each day. Our bodies are cleansed of poisons and inflammation by drinking water. As a result, frequent water consumption is essential for the body’s efficient operation.

What Should We Eat For Liver Detoxification? 

Did you know the liver performs for than 500 vital functions? The liver plays a major life role to keep us healthy. This is why detoxification of the liver is considered a MUST. So here’s how you can detoxify the most supportive organ of your body, and probably provide you help with your query on “How To Reduce Fatty Liver”.

Bottom Line

Numerous factors, such as a bad diet, obesity issues, pre-diabetes, heredity, and poor gut health, are involved in how to reduce fatty liver. But the key to preventing and treating fatty liver is eating a Mediterranean-style diet rich in leafy greens, low-sugar fruits, lean meats, and healthy grains.

If you have a fatty liver, it’s also crucial to stay away from sugar, carbohydrates, alcohol, salt, and saturated fat. Overall, you must maintain a balanced diet while controlling your weight and blood sugar. In this manner, you can prevent NAFLD and live a healthy life. Also not forgetting a healthy lifestyle, regular exercise, drinking enough water, and regular sleep patterns are also very important in treating and answering the question, “How To Reduce Fatty Liver.”

Frequently Asked Questions

Q. What Beverage Is Best For Fatty Livers?

Ans. Fruit juice from any citrus fruit, such as orange, lemon, watermelon, or even lemonade, is the best beverage for fatty livers.

Q: What Should We Eat In A Hepatitis E Diet Plan?

Ans: In a Hepatitis E diet plan, it is important to eat a well-balanced, nutrient-rich diet that is easy to digest and promotes liver health. This may include foods like fruits, vegetables, whole grains, lean protein sources, low-fat dairy products, and healthy fats like nuts and seeds.

Q. What Is The Quickest Method To Treat A Fatty Liver?

Ans. The quickest way to treat fatty liver is with the correct medication and diet in combination.

Q. Is Banana Good For Fatty Liver?

Ans. Bananas do help with fatty liver. However, since they contain fructose, which can cause a fatty liver, you should limit your intake to one per day.

Q. How Can You Get Fat Out Of Your Liver? 

Ans. You can lower your blood lipid levels with a fatty liver diet, exercise, and medications for serious illnesses.

Q. How Long Does It Take For The Fatty Liver To Recover?

Ans. Depending on the severity of each person’s case, it varies from person to person.

Q. What Ate The Stages Of Fatty Liver?

Ans. Simple fatty liver, steatosis, fibrosis, and cirrhosis of the liver are the four phases.

Q. What Can I Eat For Breakfast, If I Have Fatty Liver?

Ans. For someone with a fatty liver, a cup of black coffee or a cup of green tea with a bowl of oats or any other whole-grain cereal can be a satisfying and healthful breakfast.

Q. Is Oatmeal Safe For Fatty Liver?

Ans. Yes. It is a good source of complex carbohydrates. You can even add berries for that extra flavor and color. You can also have oats cookies.

Fun Fact

When the liver is fatty, it stores an excessive amount of fat. Your liver may eventually fail if it is not handled well. However, you can begin treating a fatty liver with a diet rich in nutritious fruits and vegetables like fresh broccoli.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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