The List of Foods to Eat and Avoid for Fatty Liver

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Fatty liver is a type of condition where the liver has excessive fat deposits. Fatty liver can lead to several symptoms such as unexplained weight loss, inflammation, fatigue, and recurring pain on the upper right part of the abdomen. There are some cases where the inflammation can result to liver scarring which in turn leads to decreased function of the liver and possibly, to liver failure. Diabetic, malnourished, obese and alcoholics usually face greater risks of having fatty liver than the general population.

In order to prevent this condition, one should keep a list of foods to eat and avoid for fatty liver. The American Liver Foundation notes that the best diet for fatty liver is one with low glycemic index complemented with regular exercise and gradual loss of weight. Glycemic index is a measure of carbohydrates’ effect on the blood sugar levels. Generally, foods that are considered high glycemic increase the levels of blood sugar and insulin in the blood, further increasing stress on the liver. It is thus recommended that affected individuals should eat foods which are low in fat and carbohydrates.

High in Fiber, Low in Carbohydrates

The most effective diet for a person with fatty liver is one that is rich in fiber and low in carbohydrates, sugar, and processed foods such as canned foods. Examples of foods rich in fiber and low on the glycemic index are fruits, non-starchy vegetables like lettuce and broccoli, and whole grains such as red rice, barley oats, flaxseed, wild rice, and wheat berries. Starchy vegetables such as carrots, peas, and corn can be enjoyed in moderation. On the other hand, some of the foods high on the glycemic index are white rice, white potatoes, and parsnips.


Protein is utilized by the body to repair and heal cells. While meats and dairy products, such as milk, contain high levels of protein, these foods also have tremendous levels of fat. The rule for a person with fatty liver is to limit daily intake of fats to at least 30% of the total calories eaten. Thus, the daily amount of dairy products and meats should be limited. Instead, organic meat should be eaten, since it does not contain steroids and antibiotics that could add to the fatty liver condition.

An example of a food high in protein yet low in fat is soy beans. Other legumes can help meet the body’s daily requirement for fat without additional fat level. Likewise, cheese and soymilk are considered good, low fat high protein alternatives to traditional dairy products.


Drinking enough water daily is important. Experts suggest drinking at least eight glasses of water everyday. However, alcohol, sodas, and other processed drinks can put more stress on an unhealthy liver. Aside from observing the right diet, it is recommended those with fatty liver exercise regularly, and gradually lose weight put less stress on the liver.

Living a healthy lifestyle is beneficial for most people with fatty liver. It is also advantageous for them to know the list of foods to eat and avoid for fatty liver to prevent further complications from developing.

References Fatty Liver

lovetoknow: Diet for Fatty Liver