Fatty Liver Diet Chart - Foods to Avoid & Take with Fatty Liver

Medically Reviewed by Dr. Aman Priya Khanna
Written by Dr Sania Datta, last updated on 26 September 2023
Fatty Liver Diet Chart - Foods to Avoid & Take with Fatty Liver

If your liver contains excessive fat, you likely have a fatty liver. Although the liver does not store fat, there are specific conditions, like heavy alcohol use, high cholesterol, and high blood pressure, due to which the fat may start to build up. Issues like inflammation may arise if the fat in your liver exceeds 10 per cent of your liver's weight and is left untreated.

However, you can quickly improve your liver's health by incorporating a diet chart for fatty liver and making some lifestyle changes. The best strategy to reduce liver fat is to lose weight and adhere to a diet chart for fatty liver grade 2 as it slows fat accumulation in the liver.  So, below are all the details you must know to ensure that your liver is in excellent health.

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Role of Food in Fatty Liver

Fatty liver is of two types:
  1. Alcoholic fatty liver disease: It is caused due to the heavy usage of alcohol
  2. Non-alcoholic fatty liver diseases: It is caused due to several factors such as being overweight, having high cholesterol, high triglycerides, etc. 
If a person suffers from fatty liver, regardless of the type, diet plays a vital role in reversing the disease. Dietary changes are one of the primary treatments for fatty liver disease. A balanced diet chart for fatty liver helps lower liver inflammation and aid in the condition's recovery. A well-balanced diet chart for fatty liver grade 2 typically consists of adequate fibre, nuts, fruits, veggies, Whole grains and minimal saturated fats only from animal products.
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Foods to Eat

Include the below-mentioned food in your diet and say bye to the fatty liver:
  1. Tofu
    Soy protein, found in tofu, aids in preventing fat accumulation. This lowers the pressure on the liver and helps to reduce cell damage. 
  2. Green Leafy Vegetables
    Antioxidants found in kale, spinach, and other green leafy vegetables, shield your body from harmful free radicals. Additionally, they contain inorganic nitrate, which is vital in preventing fat buildup in your liver.
  3. Avocado
    Fibre-rich avocados with a healthy fat content can help with weight management, and one effective way to treat liver weight is to lose weight. Also, avocados contain a substance called glutathione that helps detoxify your body. 
  4. Coffee
    According to research, caffeine helps to delay the development of liver cirrhosis, fibrosis, etc. Consuming one cup of black coffee daily helps in promoting your liver's health.
  5. Olive Oil
    Healthy fats can be found in various oils like Sunflower, sesame, safflower oil and olive oil. In addition to lowering liver enzyme levels.
  6. Chia seeds and Flax Seeds
    Flax and chia seeds are dietary sources of omega-3 acids. As they lower the amount of liver fat, these acids are an ideal diet chart for fatty liver grade 2, whether it results from alcohol use or not.
  7. Soya and beans
    In addition to being nutrient-dense foods, legumes, including lentils, peas, soya, and chickpeas, also include resistant starches that support better gut health. Consuming beans may even benefit obese people with blood sugar and lipid levels.
  8. Lean Meat And Fish
    Omega-3 fatty acids are abundant in lean meat and fish like tuna and salmon. They lower triglyceride levels and increase the beneficial HDL cholesterol, thus reducing liver fat.
  9. Turmeric
    Curcumin, a substance found in turmeric, helps treat nonalcoholic fatty liver disease. An essential sign of fatty liver is inflammation and turmeric may help to alleviate this.

Foods to Avoid

It is advised doctors not include a few food items in the diet of a person suffering from fatty liver disease. The dieticians recommend a list of food items that you must prevent adding to your diet chart, which is:
  1. Fried And Salty Food
    Eating fried food increases calorie consumption resulting in weight gain and fat buildup. Therefore, it is better to avoid eating fried food. It is advised to keep your daily sodium consumption to no more than 2,300 mg. 
  2. Saturated Fat
    Consumption of saturated fat increases the fat accumulation around your liver. Red meat, such as pork and beef, is high in saturated fat, so it is best to avoid these food items. 
  3. Added Sugar
    Avoid foods and beverages with added sugars like candies, sodas, etc. The quantity of fat accumulation in the liver rises with high blood sugar levels.
  4. Refined flour
    Due to the absence of fibre in white flour, which is often highly processed, foods produced with it can cause your blood sugar to rise.
  5. Alcohol
    One of the leading causes of fatty liver diseases is alcohol. In patients with liver diseases, moderate or excessive alcohol consumption might worsen the condition and lead to fat buildup in the liver. 

Food to Consume and Avoid Summary

Consume Avoid
Soya bean, white rice, daliya Maida/refined flour
Any fruit except citrus fruits Frozen fruits, coconuts, and dates
All lentils but not urad dal All frozen lentils
Lean meat and fish Red meat
Haldi Excessive red chilli and salt

Diet Plan

Below is the fatty liver diet chart Indian that one can follow:
Morning 5 soaked almonds + 1 soaked walnut + green cardamom water
Breakfast Oatmeal; you can add chia seeds, any fruits
Mid-morning Have a cup of green tea/coffee or a fruit bowl or salad
Lunch Any lentil curry with chapati or steamed rice or grilled chicken or fish with cooked vegetables. 
Evening snack A bowl of apples and papayas or hummus and vegetable sticks
Dinner A large bowl of sautéed seasonal vegetables, salmon, and a mixed bean salad, all combined with one cup of quinoa
Post Dinner Walk for at least 15 minutes. Have a glass of lukewarm water


Summing up, specific dietary and lifestyle modifications can help maintain the health of your liver. It helps to reverse the effects of fatty liver too! By following the diet chart for fatty liver, you will soon have a healthy liver. 

Following a strict diet can be challenging, especially if surrounded by unhealthy foods and beverages. However, it will help you to maintain your liver’s health. HexaHealth provides free consultation services that are available both online and offline. They will also connect you with the top surgeons if you or someone you know requires liver surgery.

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Frequently Asked Questions

What is the best breakfast for fatty liver?

The best breakfast for fatty liver is oatmeal; since oatmeal is rich in fibre, it helps to cut down liver fat. Studies have demonstrated that non-alcoholic fatty liver patients benefit from a nutrient-rich diet abundant in  high-fibre foods like oats, whole grain bread, and cereal which may lower triglyceride levels.

What meals are good for fatty liver?

The diet chart for fatty liver must contain a balanced meal that consists of lean protein, a good amount of carbohydrates, and fibre. The best meal should include spinach and dark leafy green vegetables; whole grain roti. 

Which Indian food is good for fatty liver?

The best fatty liver diet chart Indian includes daliya which works best as breakfast. For lunch, you can have chickpeas, a good protein source, and brown rice. Any lentil soup, vegetable soup, or rasam can be a good choice for dinner. Other foods that you can include are flax seeds, khichdi, ragi chapati, and also haldi.

Which fruit is best for the liver?

For a healthy liver, one should include berries, apples, grapes, oranges, and other citrus fruits in their diet chart for fatty liver. Dark berries such as blueberries, cranberries, and raspberries contain polyphenols and antioxidants that pose to be good for overall health..

Which Dal is best for the liver?

Moong is best for your liver as it is easily digestible, so the liver does not have to work hard to remove the toxins.  Also, it is a source of several nutrients and helps promote liver health, reducing high cholesterol and maintaining the blood sugar level .  

Is rice good for fatty liver?

One can avoid white rice since it is rich in carbohydrates. However, brown rice cereal is substantial in fibre and B-complex vitamins. As a result, you can consume brown rice in small quantities. 

Which oil is best for fatty liver?

Olive oil works best for fatty liver as it reduces insulin resistance. According to several studies, if you consume olive oil it can dramatically lessen the fat deposit in the liver and thus aids in cleansing your liver. 

Is roti good for fatty liver?

Roti made from whole grain flour is good for fatty liver. Whole grain flour is a good source of vitamins, minerals, and carbohydrates. Since they are high in fibre,it doesn't put pressure on the liver to digest.

What foods can damage your liver?

You must avoid alcohol and food with added sugar and saturated fat. Excessive consumption of alcohol can severely affect your liver since it can damage the liver cells and cause various liver diseases. Fried foods are high in saturated fat. Sweetened beverages, like dosa, contain added sugar, and the liver can convert the extra sugar into fat, eventually leading to fatty liver. 

Which vegetable is good for the liver?

All leafy green vegetables, such as spinach, broccoli, and kale, are suitable for the liver as they are rich in fibre and antioxidants. 

Is Chicken Good for Fatty liver?

You can include chicken in your diet chart for fatty liver. However, it should only be lean chicken, such as chicken breasts. 

Are eggs good for fatty liver?

Egg whites are beneficial for your liver, but eating too many of them can cause digestive problems, and the yellow egg yolk is a source of bad cholesterol.

What are the three signs of a fatty liver?

The early signs of fatty liver are:
  1. Stomach bloating 
  2. Nausea
  3. Swollen abdomen

What foods help repair a liver?

Green leafy vegetables, whole grains, and fibre-rich food can help repair your liver. So, when preparing a diet chart for fatty liver, one must include spinach, kale, broccoli, oatmeal, chia seeds, and vegetables. 

Is banana good for the liver?

Yes, bananas contain high levels of vitamins B6, C, and A. Additionally, it has a lot of resistant starch, which is excellent for the liver's health. These nutrients guarantee that the liver operates appropriately.

Updated on : 26 September 2023


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


Dr Sania Datta

Dr Sania Datta

BDS (Panjab University) I MBA Hospital & Health Management (IIHMR Jaipur)

8 Years Experience

She is a high-impact healthcare management and medical content professional with enriching work experience in Parexel, HexaHealth Technologies, Apollo Munich, Credihealth and Fortis Hospital. Armed with deep and c...View More

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