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What should I eat

Foods to Eat and Avoid with Fatty Liver Disease

Focus on simple, wholesome foods that support your liver and help reduce fat build-up. A balanced diet with fiber, healthy fats, and lean protein can improve liver health.

  • Coffee (moderate, low sugar)
  • Leafy greens (spinach, kale)
  • Beans, lentils, and soy foods
  • Fatty fish (salmon, sardines)
  • Oats, Brown rice
  • Nuts and seeds
  • Healthy fats (olive oil, avocado)
  • Garlic and turmeric

Simple meal ideas

Healthy eating doesn’t have to be complicated – here are easy meal options you can try:

  • Breakfast: Oats with nuts and fruit or whole-grain toast with eggs
  • Lunch: Brown rice with vegetables and grilled fish/chicken or dal
  • Dinner: Light meal with veggies and protein (fish, lentils, or tofu)
  • Snack: Fresh fruit or a handful of nuts
  • Alternative meal: Salad with leafy greens, beans, and olive oil dressing

Foods to limit or avoid

These foods can increase fat in the liver and worsen your condition.

  • Sugary foods and drinks
  • Refined carbs (white bread, bakery items)
  • Fried and fast foods
  • Foods high in unhealthy fats
  • Processed and high-salt foods
  • Red and processed meats
  • Alcohol