Easy and Safe Best Food Diet for Fatty Liver

To combat fatty liver disease, it is essential to improve the diet. Therefore, you must know the foods that help recovery and those that can be harmful.

A diet for fatty liver is an eating plan that helps improve liver function to avoid health complications. Its goal is to help fight the accumulation of fat to minimize the symptoms of this disease.

Although the treatment may vary according to its level of severity, in general some nutritional guidelines should be considered to achieve an optimal recovery. In fact, before resorting to medications, it is advisable to make changes in the diet to get an improvement.

What are the recommended foods? What should be avoided? Solving these questions is very important when you suffer from this condition. Therefore, next we want to review the guidelines that should be taken into account in a diet for fatty liver.

What is the fatty liver?           

Fatty liver, known in medical terms as hepatic steatosis , is a disorder that develops due to the accumulation of fat in the liver cells. It can occur due to a poor functioning of the metabolism or due to the damage suffered by the organ due to alcoholism.

It is also related to the excessive accumulation of cholesterol and triglycerides, although several detonating factors are almost always identified. In its initial stages it can pass asymptomatically, but almost always leads to various ailments and complications.

Symptoms of fatty liver

Many patients with fatty liver ignore that they have this disease because there are no strong symptoms. However, as it evolves, some discomforts are unleashed to identify it. The most commons are:

  • Mild or moderate pain in the upper right part of the abdomen
  • Yellow skin and eyes (jaundice)
  • Inapetence and weight loss
  • Sensation of heaviness and gas after eating
  • Nausea and dizziness
  • Weakness and chronic fatigue
  • Concentration problems
  • Enlargement of the liver
  • Dilated blood vessels

Diet for fatty liver: allowed and forbidden foods

A blood test and a liver biopsy can help confirm the diagnosis of fatty liver. Depending on the symptoms and severity, the doctor may suggest some medications. However, much of the treatment depends on the diet.

Therefore, it is essential to know how to make a diet for fatty liver, limiting the intake of products that can be harmful. In the next space we share in a more detailed way what is best to eat and what is not.

Allowed foods

The most recommended foods in a diet for fatty liver are those that provide nutrients such as omega 3, antioxidants and vitamins and minerals. Although the total carbohydrate and protein must be lower, they should not be excluded from the diet.

So, be sure to eat ingredients such as:

  • Fatty fish (salmon, tuna, sardine, herring, etc.)
  • Lean meats (chicken and turkey)
  • Natural low-fat yogurt
  • Legumes (moderately)
  • Nuts and seeds
  • Whole grains (especially oats and brown rice)
  • Fresh fruits and vegetables

Forbidden food

People with hepatic steatosis have a slower metabolism and have greater resistance to insulin. Because of this, your diet must exclude foods that increase the concentration of glucose in the blood and the formation of fat cells.

These include:

  • Refined sugar and derivatives
  • Bread and industrial bakery products
  • Refined cereals for breakfast
  • Soft drinks, soft drinks and sports drinks
  • Potato chips or package
  • Beer and alcoholic beverages
  • Whole Dairy
  • Fast and canned food
  • Red meats and sausages
  • Meals with too much starch

General characteristics of a diet for fatty liver

The best diet for fatty liver is one that adapts to the age, nutritional status and current weight of the affected. However, there are some generalities that everyone can take into account when implementing it:

  • It is a calorie controlled diet, which includes all the nutrient groups, in its proper measure.
  • Limit the consumption of saturated fats and simple sugars.
  • It allows losing weight gradually while improving liver function.
  • It reduces symptoms such as abdominal pain and heaviness after eating.
  • He proposes five meals a day instead of three.
  • It is accompanied with the abundant consumption of water and healthy infusions.

Example of a diet for fatty liver

The menus on a diet for fatty liver should be light, with easily digested foods. The following example is a simple guide to know how the five meals of the day should be done. Each one can be varied according to taste, following the previous advice.


  • Glass of skim milk or plain yogurt (200 ml)
  • Bowl of strawberries (150 g)
  • Slice of wholemeal bread with tomato and olive oil
  • Coffee or tea


  • Infusion of artichoke with lemon
  • Rye bread with olive oil
  • Puñadito of nuts (20 or 30 g)


  • Green salad with tomato and vinegar dressing
  • Baked fish or roasted chicken
  • Vegetable soup
  • Apple portion
  • Slice of wholemeal bread


  • Jelly with fruit.


  • Steamed vegetable garnish or celery salad
  • Integral toast with tuna
  • Glass of grapefruit juice (200 ml)

Last considerations

The symptoms and risks of fatty liver disease can be markedly reduced by decreasing between 5 and 10% of the body mass index (BMI). So, in addition to improving the diet, it is also beneficial to follow a regular exercise routine.

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