What is a fatty liver diet, and does it really help? A fatty liver diet is a way of eating that mainly helps reduce your consumption of sugar, improves the types of fats you eat, and avoids processed foods to help you gradually lose weight and maintain your results.
Many diet plans use a Mediterranean-style diet, which means eating more whole foods and cutting out ultra-processed choices. This type of diet can help reduce the fat in your liver and gradually improve your health.
What “Fatty Liver” Means
Fatty liver means there is extra fat stored inside your liver cells. Small amounts of fat are normal, but too much excess fat can affect how your liver works.
“Fatty liver” also goes by other names depending on the root cause of the disease and whether it is metabolic or related to alcohol use. Some of the other known terms used to describe fatty liver include:
- Steatotic Liver Disease (SLD)
- Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD)
- Nonalcoholic Fatty Liver Disease (NAFLD)
These terms are used to describe fatty liver issues caused by insulin resistance, obesity, and metabolic issues, where your body is unable to properly process fat. Your body does not move or store fat and cholesterol as it should, so it accumulates in your tissues and bloodstream.
Hepatic Steatosis
This is a general term used to describe fat in the liver.
Alcohol-Associated Liver Disease (ALD)
This is damage done to your liver caused by excessive alcohol consumption that happens gradually over many years. It causes toxins to build up and cause inflammation, fat accumulation, and scarring (cirrhosis).
Why A Fatty Liver Diet Matters
Your diet is one of the first things that is often looked at if you are diagnosed with fatty liver because it is closely linked to your weight, blood sugar, and cholesterol levels. Everything you eat can either help or make things worse.
Three Goals Of A Fatty Liver Diet
A fatty liver diet has three main objectives:
- To cut out the consumption of any added sugar.
- To avoid saturated fats and switch to healthier fats like olive oil, nuts, and fish.
- To concentrate on making changes that help you lose weight slowly and gradually instead of relying on quick fixes.
Foods to avoid with fatty liver include:
Sugary drinks and sweets
These are one of the biggest contributors to liver fat.
- Soda, sweet tea, energy drinks
- Juice drinks with added sugar
- Desserts like cakes, cookies, and candy
Refined carbohydrates
These break down into sugar in your body very fast, do not keep you satisfied, and can increase cravings.
- White bread and white rice
- Pastries and baked goods
- Chips and packaged snacks
Ultra-processed and fried foods
These are usually high in calories and unhealthy fats and provide very little nutrition.
- Fast food
- Pre-packaged food and snacks
- Food that is deep fried.
Alcohol
- Even small amounts of alcohol can put added stress on your liver.
- Your body perceives alcohol to be a toxin, so it goes to work right away to clear it out of your system.
- Your body puts many other important functions, like burning calories for energy on the back burner.
If your doctor has you on a special diet for fatty liver, it is very important that you follow the diet guidelines and double check before you consume anything that you may have doubts about.
What Foods Should You Eat Most Often On A Mediterranean Diet For Fatty Liver?
Many doctors and medical sources like the Mayo Clinic recommend a Mediterranean-style diet for fatty liver because it consists of whole foods and healthy fats and can help achieve sustainable weight loss, which can improve your liver health.
The foods that you should focus on eating on a fatty liver diet include:
Whole Foods
- Vegetables like leafy greens, broccoli, peppers
- Fruits in moderate portions
- Beans and legumes such as lentils and chickpeas
- Whole grains like oats, quinoa, and brown rice
Healthy Fats
- Extra-virgin olive oil
- Nuts and seeds
- Avocado
Proteins
- Fish and seafood a few times per week
- Poultry and eggs in moderate amounts
- Limit red and processed meat
Beverages & Hydration
- You should drink more water than anything else.
- Black coffee may help your liver’s health (Cleveland Clinic).
- Avoid drinks with added sugar.
- Avoid alcoholic drinks
What Does a Sample Mediterranean Diet Menu Look Like For A Day?
A fatty liver Mediterranean-style menu would look something like this for a day:
Breakfast
- Greek yogurt with berries and a sprinkle of nuts
- Oatmeal with cinnamon and sliced fruit
Lunch
- Salad with grilled chicken, olive oil, and vinegar
- Whole grain wrap with turkey, veggies, and hummus
Dinner
- Grilled salmon with roasted vegetables and quinoa
- Chicken with olive oil, herbs, and a side of greens
Snacks
- Almonds
- Apple slices
- Carrots with hummus
What Are Good Choices For A Fatty Liver Diet If You Eat Out?
- Choose grilled instead of fried
- Order a salad with protein and dressing on the side
- Stick to water or unsweetened drinks
Swapping out poor choices for better ones can make a big difference.
| What to Change | Instead of this | Try this |
|---|---|---|
| Beverages | Soda, sweet tea | Water, unsweetened tea |
| Refined Carbohydrates | White bread, white rice | Whole grain bread, brown rice |
| Cooking fat | Butter, margarine | Olive oil |
What Are Some Mediterranean Diet Grocery Staples?
If you are new to healthier eating, some of the things you need to put on your grocery list to get started should include:
- Olive oil
- Leafy greens
- Berries
- Oats
- Brown rice
- Salmon or tuna
- Chicken breast
- Eggs
- Almonds or walnuts
- Beans and lentils
- Avocado
- Plain yogurt
Tips To Help You With Portions For A Fatty Liver Diet
- Fill half your plate with vegetables.
- Fill a quarter with protein.
- Fill the other quarter with whole grains.
When You Need A Liver Specialist
You should speak to a liver specialist if any of these apply to you:
- You have abnormal liver blood test results.
- Your doctor spots fatty liver on an imaging test.
- You have high risk factors like diabetes or high cholesterol.
Your Appointment With The Specialist
Your first appointment with a specialist will most likely involve testing like blood work to check how your liver is functioning and imaging tests like an ultrasound. The specialist will also want to talk about your medical history and your current diet and lifestyle habits.
You should be prepared with a list of what you typically eat, so it is a good idea to prepare a food journal for a few weeks prior to your appointment.
Your doctor will also need a list of all the medications you take.
Keep a small notebook nearby so you can write down the questions or concerns you wish to discuss at your appointment.
Where Can I Find A Liver Specialist In Miami?
If you are wondering if you have fatty liver disease, the best thing to do is get expert guidance from an experienced specialist.
Dr. Okeefe Simmons is board-certified in internal medicine, gastroenterology, and obesity medicine, with a specialty in liver treatments and digestive health.
He takes the time to understand your full picture of health so your care is personalized, tailored to target your needs and fit your circumstances. Contact Simmons MD Weight & Healthcare Solutions today in Aventura, Florida, to get answers and the guidance you need to improve your health and lifestyle.
Schedule a consultation now.
FAQs
Can Diet Improve Fatty Liver?
Yes. Making changes to your diet can often help reduce fat in the liver. The results will depend on how consistently you practice healthy lifestyle habits, your weight, blood sugar, and more.
What Foods Should I Avoid with Fatty Liver?
A fatty liver diet avoids foods that are high in sugar, refined carbohydrates, and unhealthy fats.
Do I Have to Stop Carbs Completely on A Fatty Liver Diet?
No. The goal is to choose better carbs, like whole grains, and control your portions. This way you get the nutrition your body needs, and you stay feeling full longer.
Is Coffee Okay to Drink on A Fatty Liver Diet?
Yes, for most people. Coffee may be helpful for some people with fatty liver, but it has the most benefits when it is consumed black, without any additions.
