What is the fatty liver diet? + food plan

Fatty liver is the result of excessive fat accumulation in the liver, and a healthy diet is the first treatment for it. This liver disease is one of the diseases caused by lifestyle, such as alcohol abuse, unhealthy lifestyle, or genetics. According to the Centers for Disease Control and Prevention, liver disease and cirrhosis have increased by 31% in a few years. In this section of Nutrition Hello doctor, we are talking about proper nutrition for people with this disease.

What is fatty liver disease?

The primary symptoms of an unhealthy liver are:

  • bad breath
  • flatulence
  • Indigestion
  • Sudden weight loss
  • Premature graying of hair

But many patients with fatty liver do not show symptoms until it is too late. For this reason, you should be more careful and improve your diet and lifestyle. In this article, the foods and diet that protect you from this disease will be examined, but first, if you have this liver disease, you should know how the liver and body function and its effect on this disease. you have.

How does fatty liver affect the liver?

This disease can interrupt the main function of the liver, which is to remove toxins from the body. The liver is the second largest organ in the body and its task is to purify the blood and metabolize drugs and other chemicals. However, the consumption of alcoholic beverages and other diseases such as type 2 diabetes, insulin resistance, genetic diseases and a sedentary lifestyle prevent the body from fully metabolizing glucose, and excess glucose is stored as fat in the liver. .

There are two types of fatty liver:

Alcoholic fatty liver

Alcoholic fatty liver is caused by excessive alcohol consumption.

Non-alcoholic fatty liver

This type is caused by genes, metabolic disorder or sedentary lifestyle and is commonly known as NAFLD (Non-Alcoholic Fatty Liver Disease). NASH or non-alcoholic steatohepatitis is a type of NAFLD that causes inflammation due to excessive accumulation of fat, and if not treated in time, liver damage occurs.

If you don’t start making immediate changes in your diet and get active, your liver can develop cirrhosis, liver cancer, and liver disease. Here is a list of foods you can eat and foods you should avoid.

Proper nutrition and useful foods for this disease


Fatty fish are full of omega-3 fatty acids, which reduce inflammation and help reduce weight by keeping the ratio of omega-3 to omega-6 at a normal level. Scientists have proven that consuming fish that is rich in omega-3 fatty acids can help reduce fat in the liver, which is an excellent way to treat NAFLD and NASH.

Consume wild salmon, mackerel, silver carp and hilsa to reduce weight and excess fat in the liver and reduce stress.

Fatty Liver

olive oil

Olive oil improves blood lipids, glucose metabolism and glucose sensitivity. Olive oil is an excellent source of polyunsaturated fatty acids that help patients with NAFLD to improve their condition.

Consume 4 to 5 tablespoons of olive oil a day. Use olive oil for salad dressings, grilling, baking, and frying vegetables.


This fruit with its buttery and mild taste is rich in unsaturated fatty acids (MUFAs). MUFAs reduce inflammation caused by weight gain and the levels of bad cholesterol (LDL) and triglycerides in the blood and increase good cholesterol (HDL). Therefore, avocados play a role in weight loss, and when you lose weight throughout the body, as a result, liver fat also decreases.

Walnuts and the control of fatty liver symptoms

Scientists’ research shows that walnuts are a rich source of antioxidants and healthy fats. Walnuts help reduce liver triglyceride levels, reduce inflammation, and increase insulin sensitivity. Another study conducted by French scientists showed that walnuts reduce the accumulation of fat in the liver. You can regularly add walnuts to your breakfast or salad bowl and eat them.


Tofu is a good source of protein and antioxidants. By examining its immune properties for the body, scientists found that regular consumption of tofu lowers bad cholesterol levels, reduces weight, and increases total protein and albumin.

Grill tofu or cut it into small pieces and add it to your salad for lunch or dinner.

Fatty Liver

Vegetables and fruits

Daily consumption of vegetables and fruits reduces the percentage of fat in your body, and as a result, liver fat is also reduced. Use colorful vegetables and fruits because you will get different nutrients from each one.

Also, eat four servings of five types of vegetables and three servings of three different types of fruit every day. Within two weeks, you will lose a lot of weight and your liver will begin to rebuild itself.

Green tea and fatty liver treatment

Green tea It is one of the best drinks for weight loss. This refreshing tea is a source of antioxidants that reduces inflammation of the liver, reduces the amount of fat in the liver and lowers the level of liver enzymes in patients with non-alcoholic fatty liver disease (NAFLD).

Drink 3 to 4 cups of green tea a day to get rid of excess fat.


Garlic is a great food. Allicin in garlic is a strong antioxidant and protects you from various diseases, including non-alcoholic fatty liver disease and alcoholism. Garlic helps to reduce inflammation, remove toxins from the body, and reduce the amount of fat in the body.

It is better to eat a clove of raw garlic in the morning. If not, add garlic to soup and salad dressing or fry it.

Sunflower seeds

Sunflower seeds are rich in unsaturated fatty acids and are a rich source of fiber and copper. Scientists found that by consuming sunflower seeds, oxidative stress is reduced and non-alcoholic fatty liver disease (NAFLD) is treated.

Add sunflower seeds to your smoothie or breakfast, or eat a handful of these seeds before or after exercise.

Barley and treatment of fatty liver

Oatmeal is a popular weight loss food because it is a good source of fiber and omega-3 fatty acids. Regular consumption of oatmeal helps in losing excess fat and treating non-alcoholic fatty liver disease (NAFLD).

Prepare oatmeal with milk and add honey or a little salt to it instead of sugar (it gives it a good taste). You can also add berries and nuts to keep you full longer and give you energy. You can also add some vegetables such as carrots, broccoli and mushrooms to oats and eat them for lunch or dinner.

Fatty Liver


Broccoli is an antioxidant-rich vegetable that everyone loves. All joking aside, regular consumption of broccoli helps to reduce body fat and remove toxins from the body. Scientists believe that broccoli reduces liver triglycerides and liver macrophages, thus promoting liver health.

For lunch or dinner, eat a small cup of steamed or grilled broccoli to prevent worsening of this liver disease.

Here is a list of the top 11 foods that protect your liver. You should also be aware of the consumption of foods that cause this liver disease. Here is a list of foods you should not eat.

Improper nutrition for fatty liver


Excessive alcohol consumption causes liver steatosis, which can lead to liver cirrhosis and liver cancer. The first step is to limit alcohol consumption. If you are diagnosed with this liver disease, you should stop drinking alcohol immediately and do not drink alcohol for at least three weeks.


Sugar is a type of poison that gradually affects the body. You become addicted to it, gain weight, become insulin resistant and develop diabetes, and if you don’t change your diet, you develop non-alcoholic fatty liver disease (NAFLD). Cut out refined sugar and use honey or herbal sweeteners instead.

white bread

White bread is a food with a high glycemic index and can be digested quickly. That’s why no matter how much white bread you eat, you don’t notice how much you consume. What will be the final result? The result of consuming a lot of white bread is the accumulation of fat in different parts of the body. If you are not careful in its consumption, it will lead to this liver disease. Instead of using white bread and packaged breads, use wheat bread or homemade breads.

Carnivorous diet

Red Meat

Eating too much red meat puts cardiovascular health at risk because it is high in saturated fat and can lead to elevated triglycerides and bad cholesterol (LDL).

Trans fats

Trans fats are found in all fried foods, biscuits and crackers. Excessive consumption of this type of food leads to obesity, diabetes and non-alcoholic fatty liver disease (NAFLD).

Carbonated drinks

Carbonated drinks are full of sugar. High consumption of sugar leads to obesity and weight gain and this liver disease. Avoid carbonated drinks, even the diet type, and use buttermilk, coconut water, water, green tea, and coffee instead.

Salt and occurrence of fatty liver

High consumption of salt causes water retention in the body and prevents glucose metabolism, which leads to overweight and obesity, diabetes and this liver disease. Minimize the amount of salt in your food to prevent liver damage.

Now it is clear that the only way to prevent this liver disease is to eat healthy food. If you are looking for a healthy diet plan, we suggest the following diet chart.

Therapeutic properties of the DASH diet

An example of a diet for fatty liver

Type and amount of food consumption Meal
1 cup of warm water with half the juice of a lemon + 1 clove of garlic early morning (6 to 7 am)
1/2 avocado with a piece of toasted wheat bread + 1 cup of bitter coffee / green tea Breakfast (6:45 a.m. to 7:45 a.m.)
1 banana Snack (10:30 am)
Salad with grilled tofu + 1 cup of coconut water Lunch (12:30 to 1 pm)
1 cup of green tea + 1/2 cup of boiled peas evening (3 pm)
Poached salmon and grilled vegetables Dinner (6:30 PM)

The benefits of this diet

  • Help to lose weight
  • Protection against diabetes
  • Reducing bad cholesterol (LDL)
  • It keeps you active and energetic throughout the day
  • Improve liver function

Fatty liver diet, apart from preventing fat accumulation in the liver, has many other benefits. By starting this diet, you will eat healthier, be more active in protecting your liver, and live longer. take care of yourself!

Source: Dr. Salam

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