When someone has been diagnosed with fatty liver disease, one of the first topics of discussion involves the role of diet in liver health.

Diet has a major impact on the management of liver damage. Depending on the state of liver damage, diet and lifestyle changes can even help reverse fatty liver disease in many people. In this article, you’ll discover an overview of fatty liver disease, foods to include in a fatty liver diet plan, and foods to avoid.

What Is Fatty Liver Disease?

Fatty liver disease occurs when fat builds up in the liver. There are two types of fatty liver disease: nonalcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease.

Nonalcoholic fatty liver disease occurs without the heavy use of alcohol. There are two types of NAFLD:

• Simple fatty liver occurs when there is excess fat in the liver tissue, but there is no inflammation, and the liver cells are not damaged. It typically does not progress or cause liver damage or complications.
• Nonalcoholic steatohepatitis (NASH) occurs when there is fat in the liver and inflammation, and the liver cells are damaged. This can cause the liver to develop scarring and may lead to cirrhosis or liver cancer.

Alcoholic fatty liver disease occurs due to heavy use of alcohol. It can progress to cirrhosis or liver cancer.

About 25% of the world has NAFLD, and it is the most chronic liver disease in the United States. Both types of fatty liver disease have few or no symptoms. Someone with fatty liver disease may experience fatigue and discomfort in the upper right side of the abdomen.

What Is the Fatty Liver Diet?

Since there is currently no medical treatment for NAFLD, which will be the focus of this article, the best treatment options are healthy eating habits and lifestyle. The primary diet used to support liver health includes one high in fruits and vegetables, healthy fats, whole grains, and lean or plant-based proteins. Fat should comprise a maximum of 30% of daily calories. A fatty liver meal plan should include plenty of mono- and poly-unsaturated fatty acids, which may help reduce inflammation.

Foods You Should Add to Your Healthy Liver Diet

Certain key foods should be included when developing a fatty liver meal plan. These foods contain key nutrients like fiber, omega-3 fatty acids, and vitamins and minerals.

Whole Grains

It is recommended that half of the grain-based products consumed daily should be made from whole grains. Whole grains include the three parts of the grain kernel: the bran, germ, and endosperm. Refined grains strip out the bran and germ, leaving only the endosperm.

Since whole grains contain all parts of the kernel, they are higher in fiber and contain more vitamins and minerals than their refined grain counterparts.

Fiber may benefit liver function and help keep it working optimally. Choosing whole-grain options like whole-grain bread, brown rice, oatmeal, and whole-grain pasta rather than refined options helps meet the “half your grains whole” goal while supporting healthy liver function.

Wild-Caught Salmon or Tuna

Salmon and tuna – wild-caught being the best source – are rich in omega-3 fatty acids, which have been shown to provide protection for the liver and should be included in a fatty liver diet plan. Other foods high in omega-3s include mackerel, herring, sardines, anchovies, chia seeds, walnuts, and soybeans.

Nutrient Rich Foods

Other nutrient-rich foods to include in a fatty liver diet plan are listed below. While many of them show the potential of reducing the risk of developing NAFLD in research studies, these foods are also considered healthy for those with NAFLD.

• Coffee: Coffee has been shown to lower the risk of the development of liver fibrosis in those with NAFLD
• Leafy greens: Including leafy greens, especially raw spinach, may lower the risk of developing NAFLD
• Beans and lentils: Having beans and lentils frequently in a fatty liver diet plan may help the liver stay healthy both due to their fiber content and may reduce the risk of developing NAFLD
• Nuts: Walnuts, in particular, have been shown to be associated with improved liver function tests in those with NAFLD
• Sunflower seeds: Sunflower seeds are a rich source of Vitamin E, an antioxidant that helps reduce inflammation.

Foods You Should Avoid to Keep Your Liver Healthy

Just as there are foods to focus on including in a fatty liver diet plan, there are also foods that should be avoided. The foods listed below are linked with increased inflammation. When working to improve NAFLD, lowering inflammation is a key goal.

Fried Foods

Fried foods are high in fat and calories, and many are high in saturated fats. Saturated fats have been linked to an increase in damage to liver cells.

Added Sugars

Excess sugar, especially added sugars, is thought to significantly contribute to the development and progression of fatty liver disease. It is also associated with increased inflammatory markers in the body. High fructose corn syrup is another major contributor to fatty liver disease. Since added sugars and high fructose corn syrup negatively impact the liver in multiple ways, all efforts should be made to avoid them.

Processed Foods

Processed foods typically contain added sugars, salt, and other inflammatory-promoting compounds. Consumption of ultra-processed foods is associated with rises in inflammatory markers. In addition to avoiding added sugars, salt intake should be minimized because it may increase the risk of developing and exacerbating NAFLD.

Alcohol

Alcohol causes fatty liver and other liver diseases. As the liver detoxifies the alcohol, harmful substances are generated that cause inflammation and damage the cells of the liver. For those with NAFLD, alcohol should be avoided to minimize further damage to the liver.

The 7-Day Fatty Liver Diet Plan to Improve Liver Health

Having a list of foods to eat when you are focusing on improving your liver’s health can help, but it can still be challenging to put meals together using the list. That’s why we’ve developed seven days of meals that can be used as a guide when meal planning.

Day 1

Breakfast

• 2-3 egg omelet with veggies & low-fat mozzarella, 1-2 slices whole grain toast

Lunch

• Chicken breast with brown rice, steamed broccoli & cauliflower, 1/4 avocado

Dinner

• Baked salmon, asparagus, and sweet potato (sheet pan or air fryer). Season with Mrs. Dash or garlic, onion, pepper.
• Optional: Tossed salad with tomato, cucumber, sweet peppers; light balsamic or Italian dressing

Snacks

• Baby carrots with hummus, Greek yogurt with berries

Day 2

Breakfast

• Overnight oats (½ cup quick oats, 1 tbsp chia seeds, low-fat milk). Add berries, Greek yogurt for protein, optional cinnamon

Lunch

• Chicken salad (Greek yogurt, light mayo, celery, salt, pepper, garlic powder). Serve with whole-grain crackers

Dinner

• Grilled pork chops, sweet potato, grilled zucchini.
• Optional: Unsweetened applesauce

Snacks

• Apple slices with 2 tbsp nut butter

Day 3

Breakfast

• Whole grain wrap with 2 scrambled eggs, sprinkle low-fat cheese

Lunch

• Chicken noodle soup: whole grain pasta, chicken breast, carrots, onion, celery, garlic, low-sodium stock, and fresh parsley
• Side salad

Dinner

• Baked sweet potato topped w/ crockpot chicken, low-sugar sauce of choice and full serving of vegetables

Snacks

• Orange slices and a handful of mixed nuts

Day 4

Breakfast

• Whole grain toast with nut butter, 1/2 cup low-fat cottage cheese & pineapple

Lunch

• Ground turkey burger, lettuce wrap, served w/ 1 serving baked sweet potato fries

Dinner

• Baked tofu with broccoli, wild rice

Snacks

• Carrot sticks with guacamole dip

Day 5

Breakfast

• Rolled oats w/ Stevia & cinnamon, topped w/ plain Greek yogurt

Lunch

• Flatbread with whole grain pita, sliced chicken, low-fat mozzarella cheese, veggies of choice

Dinner

• Grilled white fish, couscous, steamed broccoli
• Garnish and serve w/ lemon slice

Snacks

• Whole grain crackers with boiled egg; apple with a handful of mixed nuts

Day 6

Breakfast

• Whole grain English muffin with ½ avocado, lemon juice, and chili flakes.
• Serve w/ 1-2 eggs.

Lunch

• Homemade ground turkey & bean chili, served w/ side green salad.

Dinner

• Turkey meatloaf (ground turkey, whole wheat breadcrumbs, spices, an egg) served with shredded cabbage salad with cucumber and tomato.
• Dress with olive oil and balsamic vinegar.

Snacks

• Apple slices with nut butter; cucumber sticks with avocado dip.

Day 7

Breakfast

• Oatmeal (made with water or milk) with mixed nuts. Served w/ low-fat cottage cheese 
• (Nuts are rich in monounsaturated and polyunsaturated fats, which are beneficial to your liver and can be enjoyed in moderation)

Lunch

• Tuna salad- plain greek yogurt, light mayo, garlic and onion powder and salt and pepper to taste
• Serve with a whole grain bun or lettuce wraps, and raw vegetables on the side

Dinner

• Grilled shrimp or seafood of choice, 1/2 baked sweet potato, sautéed onions & peppers

Snacks

• Plain Greek yogurt topped with fresh fruit

Conclusion

When someone has NAFLD, adopting a diet full of fruits and vegetables, fatty fish, and whole grains while eliminating fried foods, added sugars, and processed foods may help reduce the inflammation in the body and slow the progression of the nonalcoholic fatty liver disease. 

Learning to follow a healthy, low-inflammation diet to help minimize the effects of fatty liver disease may seem daunting. A dietitian can help you understand what dietary changes are beneficial and why and help you make small, sustainable changes that also incorporate your personal needs and food preferences.patients create and follow a personalized Lyme disease diet. Contact us today to discover how we can help you.