Foods For Fatty Liver

Fatty liver disease, also known as “Hepatic Steatosis”, is a condition where extra fat has built up within your liver. There are two kinds of fatty liver- Alcoholic and non-alcoholic. Not surprisingly, alcoholic fatty liver is much more serious than non-alcoholic fatty liver. This is due to alcohol’s damaging effects.

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As the name makes clear, excessive drinking increases your likelihood of getting alcoholic fatty liver disease. If the drinking problem is left untreated for too long, the liver will eventually fail and shut down.

In the less extreme case, non-alcoholic fatty liver has two subtypes:

Simple Fatty Liver- This is the most common type. With this type, there is fat in your liver, but you may not have any inflammation in your liver or damage to your liver cells. It usually doesn’t get worse or cause any serious problems with your liver.

Nonalcoholic steatohepatitis (NASH)- This is much more serious than simple fatty liver. NASH means that you have inflammation in your liver. The inflammation and liver cell damage that occur with NASH can cause serious problems, such as fibrosis and cirrhosis, which are types of liver scarring, and liver cancer. Non-alcoholic fatty liver is caused by a combination of poor diet and genetics.


Foods To Avoid

Apart from minimizing your alcohol consumption, controlling your diabetes and increasing your daily exercise, these are some foods you should avoid as much as possible if you wish to reduce your chances of developing a fatty liver to begin with. In a nutshell, steer clear of saturated fats, sugars and bad carbs, which lead to more fatty deposits in your liver. These include:

– Poultry, except for lean white meat
– Full-fat cheese
– Yogurt, except low-fat
– Red meat
– Baked goods and fried foods made with palm or coconut oils.
– Sugary items like candy, regular soda, and other foods with added sugars, including high-fructose corn syrup.

The Mediterranean Diet is the most highly recommended diet to help prevent and treat fatty liver. This diet includes vital lean proteins, healthy fats, antioxidants, and good complex carbohydrates. Listed below are some of the best foods to treat a fatty liver that you should keep well stocked in your kitchen.


Legumes might get a bit of a negative rep because they can cause some flatulence, but that usually only happens if you stew them or eat too much of them in one meal.

Some of the best legumes that you should add to your menu include beans, lentils and chickpeas, preferably dried and not canned. This is because food in a can is somewhat processed and often has potentially harmful ingredients added to it. Legumes are delicious in many dishes, such as salads and soups. They can also make a satisfying, tasty snack by themselves.

Fruits And Vegetables

There are so many fruits and veggies to choose from on the Mediterranean Diet. Go ahead and fill up your grocery wagon and shopping list with these yummy and super nutritious fruits and vegetables:

– Fruits: avocados, berries, kiwi, apples, oranges and lemons.
– Starchy And Non-Starchy Veggies: sweet potato, turnips, yams, broccoli, spinach, kale, onions, leeks, asparagus, artichokes, peppers, onions, mushrooms,
carrots, tomatoes and cauliflower.
– Apart from salads, you can also try to create your very own fruit and veggie smoothie.

Whole Grains

Not all grains are equal. Some grains are a big no no in any diet. Put back those bad non-whole grains and look for those good whole grains. These whole grains are a fantastic choice: oats, 100% stone-ground wheat, barley, bulgur, farro, wheat berries and brown rice.

Additionally, you can include dark breads made with these whole grains, such as pumpernickel or whole wheat bread. However, bread becomes carbs in the body, so you should keep it to a minimum, especially if you’re diabetic.

Lean Proteins

Some people may have told you that all meats are not good for you, but that’s entirely untrue. Some meats are very important for our health, as they contain vital protein and essential amino-acids.

Fill up your plate with these lean meats: white meat chicken, turkey, pork and vegetarian protein. Alternatively, if you’re a vegetarian, eggs would also make a great choice.

Fatty Fish

Fatty fish should be a staple for your table for many reasons. Apart from their various very well known health benefits, fatty fish also contain omega 3 fatty acids, which are anti-inflammatory. This makes fatty fish a crucial choice for those who have been diagnosed with alcoholic fatty liver in particular. These fish include salmon, tuna and sardines. If you can’t tolerate fish, as many people don’t find it appetizing, you can try taking Omega 3 fish oil or spirulina algae supplements instead.

Low-Fat Dairy

Don’t worry, you don’t have to give up that beloved pizza, milk or ice cream. As long as it’s low fat, you’re good to go. Some other good low fat dairy choices include: greek yogurt and kefir. If you’re lactose intolerant, try looking for low fat dairy products that also have low lactose labels on them.

Final Thoughts

The Mediterranean Diet may be helpful in treating and reducing fatty liver for many people, but not all the foods may be suitable for you.
Therefore, you should check with your doctor first to see which foods are indeed safe for you to add to your diet.

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