Nearly one in four American adults has fatty liver disease, yet many don't even know they have it. The condition, involving a buildup of fat in the liver, often flies under the radar because there are no obvious symptoms in the early stages, and it’s not easy to detect during routine screenings. Non-alcoholic fatty liver disease (NAFLD) occurs when excess fat builds up in the liver, often without symptoms in the early stages.The good news? If you do have fatty liver, you're far from powerless. Research shows that diet can help manage and even reverse fat buildup in the liver. Many people with fatty liver disease go on to live healthy lives with the right lifestyle changes. Diet and lifestyle changes are the primary way to reverse fatty liver disease, with many people seeing improvements within months to a year.
This article provides a detailed guide on how to manage and potentially reverse fatty liver disease through diet, offering a 7-day meal plan and practical tips for building lasting habits.
Understanding Fatty Liver Disease
What is Fatty Liver Disease?
Non-alcoholic fatty liver disease (NAFLD) is a condition where excess fat builds up in the liver. When you consume excess sugars, refined flours, and ultraprocessed foods, your liver converts them into fat. Steatosis refers to a buildup of fat in the tissues and steatotic (fatty) liver is a buildup of fat in the liver. When this buildup causes problems, it’s considered steatotic liver disease (SLD).
Gia Eapen, MD, explains, “In general, the liver is quite resilient, but over time, a poor diet can overload the liver with more fat than it can process. Then the fat starts to accumulate and this slows down the liver's function, leading to inflammation.”
Fatty Liver and Insulin Resistance
Fatty liver disease and insulin resistance feed off each other in a destructive cycle. When your body becomes resistant to insulin, more fat circulates in your bloodstream, and much of it ends up stored in your liver. Meanwhile, the inflammation from fatty liver disease makes insulin resistance even worse.
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This cycle explains why fatty liver disease is closely linked with type 2 diabetes and obesity.The good news? Your diet can break this cycle and become your most powerful tool for reversing fatty liver disease.
Fatty Liver Disease Renamed
The conditions associated with steatotic liver have been renamed in order to better clarify the potential causes.
Fatty liver disease -> steatotic liver disease (SLD)
SLD refers to a buildup of fat in the liver and includes multiple subcategories that are based on the associated risk factors.
Nonalcoholic Fatty Liver Disease (NAFLD) -> Metabolic dysfunction-associated steatotic liver disease (MASLD)
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MASLD is named for the metabolic risk factors that are associated with it. These include obesity, type 2 diabetes, high blood pressure, and hyperlipidemia (such as high cholesterol and high triglycerides). This type of liver disease is not associated with heavy alcohol use, which is why it used to be called “nonalcoholic.”
Alcoholic liver disease > alcohol-related liver disease (ALD)
In ALD, excessive alcohol intake causes some of the liver cells to die. These cells are unable to be replaced by new cells fast enough so fat builds up (steatosis).
How Diet Affects Fatty Liver Disease
The liver is a powerful multitasker, functioning as your body's detox center. It produces bile to digest fats, stores glucose for energy, and makes essential proteins. Diet has a major impact on the management of liver damage.
What to Eat for Steatotic (Fatty) Liver Disease
No single diet is recommended for steatotic liver disease. The American College of Gastroenterology recommends reducing calories, emphasizing fruits and vegetables, and limiting processed foods and added sugars. Although many diets may be beneficial for MASLD, the Mediterranean diet seems the most popular among researchers and clinicians.
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The Mediterranean diet is an eating plan that focuses on whole grains, fruits and vegetables, beans and legumes, nuts and seeds, and olive oil. It also includes moderate amounts of dairy products, eggs, fish, and poultry.
The Best Diet for Fatty Liver Disease
The main goals of a fatty liver diet are simple:
- Reduce liver fat
- Lower inflammation
- Improve how your body uses insulin
Registered Dietitian, Rebecca Blake, RD, says, “The best diet for fatty liver is one that’s rich in omega-3 fatty acids, low in saturated fat, and with a strong emphasis on vegetable and fruit intake. The Mediterranean diet is an excellent starting place for someone with non-alcoholic fatty liver disease (NAFLD). If weight is elevated, a reduction in body weight by 5-10% can be incredibly helpful in reducing the severity of the disease.” The best meal plan for fatty liver emphasizes whole foods like vegetables, fruits, lean proteins, and healthy fats while limiting processed foods and added sugars.
Choosing the Right Fats
The type of fat you eat matters more than the total amount.
- Limit or avoid: Saturated fats, found in red meat, butter, and many processed foods
- Choose: Unsaturated fats, which help fight inflammation. Monounsaturated fats in olive oil, avocados, and nuts have been shown to reduce liver fat. Omega-3 fatty acids from fatty fish, such as salmon, are also superstars for reducing liver fat and improving liver enzymes.
Limiting Sugars and Refined Carbs
When you consume more sugar than your body needs, your liver converts the excess into fat. Studies show a strong link between high sugar intake (found in sodas and processed foods) and NAFLD.
Swapping white bread and pastries for whole grains like oats and quinoa, as well as whole fruits and vegetables, gives your liver a much-needed break.
It is also recommended to eat less red meat and limit sweets and added sugars. This study found an association between red meat consumption and MASLD. In a population with low red meat consumption, those who ate the most red meat had higher risks for MASLD. Research suggests that diets high in simple sugars may be associated with fat buildup in the liver.
Foods to Avoid: Saturated Fats and Added Sugars
Avoiding alcohol is an important part of reducing complications from steatotic liver. This applies to all types of steatotic liver disease including both ALD and MASLD. This is because alcohol can increase the buildup of fat in the liver.
Nutrient-Rich Foods to Include in a Fatty Liver Diet Plan
Salmon and tuna - wild-caught being the best source - are rich in omega-3 fatty acids, which have been shown to provide protection for the liver and should be included in a fatty liver diet plan.
Foods to Focus on Including in a Fatty Liver Diet Plan
- Whole grains
- Fruits and vegetables
- Healthy fats
- Lean or plant-based proteins
Foods to Avoid
- Fried foods
- Excess sugar, especially added sugars
- High fructose corn syrup
- Processed foods
- Alcohol
7-Day Meal Plan for Fatty Liver
This 7-day meal plan for fatty liver is a sample to help you get started and provide some ideas on how to structure your meals. Plus, herbs and spices are your friends and provide a burst of flavor without adding sugar and too much salt or fat.
Day 1
- Breakfast: ½ cup rolled oats cooked with water, topped with ½ cup of mixed berries and 1 tablespoon of chopped walnuts. Sprinkle some cinnamon powder for an anti-inflammatory boost
- Lunch: Large mixed greens salad with chopped cucumber, bell peppers, tomatoes, and ½ cup of chickpeas, dressed with olive oil, lemon juice, and Italian spices
- Dinner: 4 oz baked salmon seasoned with herbs, served with 1 cup of steamed broccoli and ½ a baked sweet potato. Sprinkle a little garlic salt on the broccoli for added flavor
- Snacks: Apple slices with peanut butter, rice cakes with banana, a cup of unsweetened green tea
Day 2
- Breakfast: ¾ cup plain Greek yogurt (2% fat) topped with 5-6 sliced strawberries and a handful of chia seeds. If you like, you can swap the berries for a kiwi or cantaloupe
- Lunch: Tuna salad. Mix 1 can of tuna (packed in water, drained) with diced cucumber, cherry tomatoes, red onion, 1 tbsp olive oil, lemon juice, and fresh herbs like parsley or dill. Serve with whole-grain crackers. Optional: add a spoonful of Greek yogurt
- Dinner: Chicken and vegetable stir-fry. Sauté a sliced chicken breast with 2 cups of mixed veggies (like snap peas and carrots or bok choy and carrots), garlic, and grated ginger in olive oil and low-sodium soy sauce. Serve with ½ cup of brown rice. Optional: Cook the brown rice in low-sodium vegetable broth for more flavor
- Snacks: A handful of almonds, air-popped popcorn
Day 3
- Breakfast: Morning boost smoothie made with 1 cup of spinach, ½ banana, 1 tablespoon of flaxseed powder, and 1 cup of unsweetened almond milk
- Lunch: A large salad with 3 oz of grilled chicken strips, mixed greens, cherry tomatoes, and a light vinaigrette
- Dinner: Hearty lentil soup made with cooked lentils of your choice, sautéed onions and garlic, cumin powder and paprika (add any other spices of your choice), and low-sodium vegetable broth. Add cooked seasonal veggies for fiber and flavor. Serve with a slice of whole-grain toast
- Snacks: Carrot sticks with 2 tablespoons of hummus, mashed avocado on toast
Day 4
- Breakfast: ½ cup rolled oats cooked with water, topped with sliced banana or some peaches, and 1 tablespoon of chia seeds
- Lunch: Turkey and avocado wrap using a whole-wheat tortilla, filled with lettuce, a sliced tomato, and cucumber slices, with salt and pepper. Add a dollop of Greek yogurt if you want a “creamier” feel without mayonnaise
- Dinner: Sheet pan chicken and veggies. Toss 4 oz chicken breast and 2 cups of chopped vegetables (zucchini or squash and red onion) with 1 tablespoon of olive oil and herbs. Roast at 400°F (200°C)
- Snacks: A small pear, a boiled egg
Day 5
- Breakfast: Loaded scrambled eggs with 2 eggs, sautéed mushrooms and onions, and a handful of spinach. Add a dash of any spices you like. Serve with a slice of whole-grain toast
- Lunch: Turkey lettuce wraps. Sautee lean ground turkey with low-sodium soy sauce, minced ginger and garlic, the whites of green onions, and a little sriracha sauce or chili paste for heat (you can use paprika to reduce the spice level). Garnish with the chopped greens from the green onion and wrap in lettuce leaves to eat. Swap turkey for tofu to make it vegan
- Dinner: Quinoa bowl. Top ½ cup of cooked quinoa with ½ cup of black beans, ¼ avocado (sliced), and a generous spoonful of pico de gallo made with chopped tomatoes, onions, serrano or jalapeno peppers, a little cilantro, and lemon juice
- Snacks: A handful of walnuts, roasted chickpeas
Day 6
- Breakfast: Savory steel-cut oats cooked in water and low-sodium vegetable broth and garlic powder. Top with a poached egg, green and red peppers (saute them if you don’t like them raw), and fresh herbs of your choice. Swap the peppers for lightly blanched spinach or bok choy if you prefer
- Lunch: Chickpea salad sandwich. Make chickpea salad with canned chickpeas, chopped tomatoes, cucumber, herbs, and your favorite vinaigrette. Add to whole-grain toast slices. Optional: add lettuce leaves for more crunch
- Dinner: 4 oz baked cod with lemon and dill, served with 1 cup of roasted asparagus and a small side salad
- Snacks: A mandarin orange, Greek yogurt with blueberries, or pear slices
Day 7
- Breakfast: Smoothie made with 1 cup of kale, ½ cup of frozen mango or berries, 1 tablespoon of almond butter, and 1 cup of unsweetened almond milk
- Lunch: A large spinach salad topped with 2 hard-boiled eggs, slivered almonds, and a light balsamic dressing
- Dinner: Turkey meatballs (made with lean ground turkey) in a no-sugar-added marinara sauce, served over 1 cup of spaghetti squash
- Snacks: A small bowl of mixed berries, carrot sticks with a spoonful of almond butter
Additional Meal Ideas:
- Baked salmon, asparagus, and sweet potato (sheet pan or air fryer). Season with Mrs.
- Overnight oats (½ cup quick oats, 1 tbsp chia seeds, low-fat milk).
- Chicken salad (Greek yogurt, light mayo, celery, salt, pepper, garlic powder).
- Oatmeal (made with water or milk) with mixed nuts.
- Burger (grilled turkey or chicken) with lettuce and tomato on top and a side of sweet potato fries.
Building Lasting Habits
A 7-day plan is a great start, but the goal is to create sustainable habits.
- Stay hydrated: Water is essential to keep your liver healthy and helps flush out toxins. How do you know if you’re getting enough water? If your urine is a light yellow or clear and you’re rarely thirsty, you’re likely well-hydrated
- Get moving: Physical activity helps your muscles use up blood sugar for energy and can contribute to weight loss. This is helpful for liver health. The US CDC recommends 150 minutes of moderate activity per week, like brisk walking
- Aim for gradual weight loss: Research shows that even a 5-10% weight loss can significantly reduce liver fat and inflammation if you are overweight. Slow and steady is the best approach, with a focus on sustainable weight loss over time
Incorporating Lifestyle Changes
- Regular physical activity: Aim for at least 150 minutes of moderate exercise a week, such as walking, yoga, or swimming.
- Time-restricted eating: Consider practicing time-restricted eating (aka intermittent fasting) to aid in weight management and enhance insulin sensitivity.
- Reflection: Keep a food log to track what you eat, how you felt after (mentally and physically), and how much you enjoyed the meal.
The Role of a Dietitian
Blake, RD, says, “People who may be relying on convenience foods such as fast food and packaged snack foods for much of their nutrition may find adapting to a new way of eating challenging without enough support. While whole foods-based eating can be incredibly delicious and rewarding, there is also a learning curve if this is very new for a person.”
In such situations, it’s okay not to manage all this change alone.
“For people who eat out frequently, I would recommend reaching out to a registered dietitian who can help in planning meals, snacks, and grocery lists that will fit into their lifestyle,” adds Blake, RD. “These nutrition experts can also support goals to reduce fatty liver severity.”
Learning to follow a healthy, low-inflammation diet to help minimize the effects of fatty liver disease may seem daunting. A dietitian can help you understand what dietary changes are beneficial and why and help you make small, sustainable changes that also incorporate your personal needs and food preferences.patients create and follow a personalized Lyme disease diet.
Frequently Asked Questions (FAQs)
Can you reverse fatty liver?
According to Eapen, MD, “Fatty liver disease can be reversed, particularly in the early stages. If you have alcohol-related fatty liver disease, in earlier stages, quitting drinking can help your liver get healthy in as little as 2 weeks. Non-alcoholic fatty liver disease (NAFLD) can take a few months to a year to be reversed, depending on the severity of the disease, the amount of weight loss, and other factors like insulin resistance.”
Can you eat eggs with a fatty liver?
Some studies show that eating eggs may increase the risk of fatty liver disease, while others indicate that eggs are an excellent source of protein and contain choline, a nutrient that can boost liver health. In other words, the jury’s still out. A NAFLD dietitian can help you personalize a diet plan based on your medical history, severity of fatty liver disease, cholesterol levels, and much more.
Is coffee good for fatty liver?
Yes, it turns out that coffee may actually be good for non-alcoholic fatty liver disease (NAFLD)! Studies show that coffee can reduce the risk of getting NAFLD and scarring on the liver. However, if you’re making changes to your diet, it’s best to consult a healthcare provider, particularly if you are pregnant or have a pre-existing heart condition.
What fruit should be avoided with fatty liver?
You don't need to avoid whole fruits if you have fatty liver.
Whole fruits contain dietary fiber that slows sugar absorption and provides essential nutrients. However, it's best to limit fruit juices, dried fruits, added sugars and sweeteners, and ultraprocessed foods. The dietary fiber in whole fruit makes them a better choice than these concentrated sugar sources.