Foods To Eat And Avoid If You Have A Fatty Liver

Diet plays a major role in managing fatty liver disease. We spoke to an expert to find out about a healthy diet plan for those with fatty livers. 

Navya Kharbanda
Written by: Navya KharbandaPublished at: Jun 14, 2022Updated at: Jun 14, 2022
Foods To Eat And Avoid If You Have A Fatty Liver

Your body collects fat in many parts of the body, including liver. If the fat storage in your liver is too much, then this might be a symptom of fatty liver disease. Dietary changes is a primary treatment method for this disease. Small amounts of fat are always stored in the liver over a time but too much of it can be a risk for your liver health. More fat in the liver can lead to inflammation in the liver, which can result in liver failure in a span of a few months. Fatty liver disease is of two types, namely alcoholic and non-alcoholic fatty liver. Onlymyhealth editorial team exclusively spoke to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, to know about the foods to eat and avoid if you have a fatty liver. 

Foods to eat and avoid for fatty liver 

Diet plays a major role in managing fatty liver disease. There are several food groups one should include and avoid in their diet to prevent the worsening of FLD symptoms. Here are 3 foods to eat and avoid if you have a fatty liver: 


1. Garlic

Most Indian recipes have garlic as a major ingredient. Garlic activates several enzymes in the body that can help in reducing liver fat over time. This kitchen ingredient is also useful in preventing the worsening of fatty liver disease. You can even have two crushed garlic cloves daily, but only after talking to your doctor. 

2. Green tea

Since ages, the practice of involving tea in the diet is considered beneficial. Green tea has an added bonus of antioxidants that can prove to be helpful in reducing the fat around your liver. 

3. Soy

The fat buildup in your liver can be reduced by the intake of soy foods. Soy contains antioxidants also known as isoflavones, that tend to decrease the fat in your body by regulating the insulin levels and increasing its sensitivity. You can have soy products like tofu and soy milk to enhance the metabolic effects in people with a fatty liver. 

Also read: Fatty Liver Disease: What Is Fatty Liver Disease, Symptoms, Types And Diagnosis


1. Baked products

Baked products and sugary food items (such as cakes, icecream, pastry, pie, etc.) contain high amounts of sugar and carbs that can make treatment difficult for fatty liver patients and also worsen their condition.

2. Alcohol 

Alcohol intake is not recommended as it will worsen the damage of your liver. Even if you have NAFLD or AFLD, it is suggested to restrict alcohol consumption at all costs. 

3. Fried and salty foods 

Calorie restricted diet is advised by experts, so you should reduce the intake of fried and salty foods from your diet as they have high calorie content. Also, it is observed that if FLD patients consume salt, it leads to outcomes such as dysregulation of the renin-angiotensin system, which can increase the risk for fatty liver patients. Avoid junk foods as they often are deep fried.