The liver is the largest internal organ of your body. Its main function is to process nutrients that come from food and to protect your organism by removing toxins. Your liver filters the blood that comes from the digestive system before it flows anywhere else.

Fatty liver disease (otherwise called ‘steatosis’) is a result of excess fat building up in the liver cells. Some amount of fat is normal for the liver, but if it takes more than 10 percent of the whole organs’ weight – it’s a sign of fatty liver. Two major types of this disease are alcohol-induced and nonalcoholic. The latter usually develops in people whose main ration contains a lot of processed foods, people with obesity, or those who lead sedentary lifestyle.

How to eat right with fatty liver disease

One of the most important things you should think about in case of having this disease is your diet. Fatty liver diet should be built according to the specifics of your condition. Too much fat in your liver prevents it from normal functioning, and sometimes it could even lead to inflammation of the organ – this condition is serious, and it needs to be treated correctly.

Nonalcoholic fatty liver disease, due to the excessive fat in the liver, also requires special diet. Generally, it includes:

  • High-fiber plant-based products (legumes, whole grains, etc.)
  • A lot of fruits and vegetables

There are also things you should definitely avoid in case of having fatty liver:

  • A lot of saturated fat, sugar, refined carbohydrates
  • Alcohol

A good diet for reducing a fatty liver should be low-fat, with some calorie restriction. A good nutrition plan can also help reduce the risk of adopting the disease. However, it is not always clear which foods are good for you, and which should be avoided. Here is the list of products to include into your diet plan for a healthy liver!

Fatty Liver Disease: Best Products for a Diet Plan

Green veggies

green veggies

Not only eating more greens can help you with a general weight loss, it can also prevent the buildup of fat in your liver. Try including broccoli, spinach, kale, and other greens of your choice in your meals – you can eat them fresh in salads, or add them to any hot dish.

Tofu

tofu

Tofu is a soy byproduct. Apart from being a great source of plant protein, it also serves the same purpose of reducing the amount of excessive fat in the liver. Try replacing your regular serving of meat or chicken with tofu from time to time – your liver will thank you later.

Coffee

coffee

As sudden as it seems, studies show that caffeine can actually reduce the amount of abnormal liver enzymes. Just make sure to stick with a black coffee, or to add little amount of cream and sugar to your beverage. However tempting it might be, sweet and sugary coffee drinks are something to avoid at this point.

Walnuts

walnuts

The best diet for fatty liver treatment should include healthy fats. Walnuts contain a lot of omega-3 fatty acids, which are crucial for your livers’ normal function. Studies has shown that people with fatty liver disease who included walnuts in their diet showed better liver function on tests.

Avocados

avocado

Just as the one above, avocados are a great source of healthy fats, and they are rich in fiber. Research also suggests that some chemicals present in avocados could slow liver damage. Try your avocado on a whole grain toast or add it to a salad.

Green tea

green tea

Although it is not completely clear whether green tea can positively impact liver function (however, research mostly supports this theory), it still has a lot of benefits to your health. It lowers the level of cholesterol and helps your body get rid of toxins. So, having a cup of green tea will most likely support your body – just remember that a good green tea is a very effective diuretic.

Sunflower seeds

seeds

Those are a great source of vitamin E – an antioxidant that can protect your liver from damage. Sprinkle your salad with sunflower seeds or add them to your homemade trail mix.

Fish

salmon

Fatty fish (salmon, tuna, sardines) is also high in omega-3 fatty acids, which can calm inflammation and improve liver fat levels. Try your fish with a green salad or a whole grain bread.

Meet Your Fitness Goals with This App
Your body transformation starts with sticking to a healthier and more active life filled with regular exercise.
Written by Verv Experts
We are an integral part of the Verv team, the articles we create are the result of a collaborative effort. We are happy to share our experience and discoveries...
View all articles

Get our health & fitness newsletter

Great!

You’re subscribed.
Thanks for joining us!