diet for reducing a fatty liver


A busy lifestyle and an unhealthy diet can lead to many health problems, one of them is Fatty Liver. If it is not treated at the time, it can take a serious form. Your diet plays an important role in treating this disease. And today in this post I am sharing diet for reducing a fatty liver.

What Is Fatty Liver?

Fatty liver is the condition when the amount of unnecessary fat increases in the liver cells and it poses a threat to permanent damage. Inflammatory action leads to tightening of the liver’s tissue. If you want to be safe and healthy, then you should definitely treat it as soon as possible.

There are two main types of fatty liver disease

(i) Non-alcoholic fatty liver

(ii) Alcoholic fatty liver

Whatever type of fatty liver you can get from them, with the right diet, you can get help to correct it.

Usually, a person with fatty liver disease should take care of these things


Usually, a person with fatty liver disease should take care of these things:-

(i) Take lots of fruits and vegetables

(ii) Eat high fiber foods such as legumes and whole grains

(iii) Do not take sugar, salt, trans fat, refined carbohydrates, and saturated fat.

(iv) Do not consume alcohol.

Let us know about some specific food items that should include or exclude in your diet to fix fatty liver.

Foods To Eat:

Here I am giving some foods that should in your diet for reducing a fatty liver. These foods will help you to reduce fatty liver.




A study of fatty liver sufferers has found that unlike those who do not drink coffee, people suffering from coffee have suffered liver damage due to this disease. It is believed that caffeine in coffee reduces the amount of abnormal liver enzymes that cause less damage to the liver.

Green Vegetables:

Green Vegetables


Make broccoli, spinach, cabbage, part of your diet. It helps you lose weight and thus puts a big reason for fatty liver in control.




An American University study conducted on rats has found that the soy protein found in tofu is effective in reducing the accumulated fat in the liver. In addition, fat is reduced in tofu and the amount of protein is high.




In Salmon, sardines, tuna, and trout omega-3 fatty acids are found more in fish. Omega-3 fatty acids help improve the level of fat in the liver and they also reduce inflammation.




Carbohydrates present in oatmeal (porridge) give energy to your body and fibers present in them fill your stomach, and in this way, it is helpful to keep your weight right.




The amount of omega-3 fatty acids in the nut is high. One study has found that eating nuts has improved the liver function test of people suffering from fatty liver disease.




In an abundant abundance of healthy fats in Avocados, researchers say that they contain some chemicals that can slow down liver damage. It is also a fiber-rich fruit which is also helpful in weight control.

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Sunflower Seeds:

Sunflower Seeds


Vitamin E is found in excessive amounts of sunflower seeds rich in antioxidants and can prevent the liver from worsening even worse.

Olive Oil:

Olive Oil


Olive oil contains omega-3 fatty acids. It is better for cooking than margarine or butter. Research has shown that this liver is helpful in reducing enzymes and weight control.




Some studies have found that garlic powder is helpful in reducing weight and fat in people with fatty liver disease.

Green Tea:

Green Tea


Green tea is very beneficial in itself and scientists are studying the role of reducing its “fat absorption”. Studies on some animals have found that consumption of green tea reduces fat absorption from the diet.

Foods To Avoid:

If you have fatty liver, then definitely you should stay away from food items that help increase your blood sugar or weight. Avoid these foods and beverages. Exclude these foods from your diet for reducing a fatty liver.




The main reason for alcohol fatty and other liver diseases is to stay away from it.

Aided Sugar Things:

Aided Sugar Things


Cold drinks, fruit juices, soda, toffee, cookies, etc. High Blood Sugar increases fat buildup in the liver, so stay away from edible sugars.

Fried Foods:

Fried Foods


Avoid fried food because they contain lots of fat and calories.




More salt food can stop excessive water than your body needs. So eat less salt.




White bread, pasta these things are less fiber and they are made of highly processed flour which can increase your blood sugar.

Red Meat:

Red Meat


Red meat such as mutton, pork, etc. contains a high amount of saturated fat. People with fatty liver should not eat them.

So, this is the foods which you should include and exclude to your diet for reducing a fatty liver. These will help you to recover from fatty liver.

By Amrita

Hi, I am Amrita a nutritional advisor and a passionate article blogger. I am currently working for While working with I felt that we should love ourselves first and take care of ourselves by maintaining proper nutrition. Giving people nutritional advice and help them is full of joy. That's why I enjoy writing about the information about health and wellness that I get. By doing this I also seek some new experience of health and wellness.