Fatty liver disease can develop when too much fat builds up in the liver. It is often linked to factors such as an unhealthy diet, excess weight, alcohol consumption and conditions like diabetes. While changing your diet cannot replace medical treatment, making healthier food choices can support liver health and help manage the condition. Knowing what to eat and what to limit can be a good first step towards a healthier lifestyle.
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Foods You Should Include
Making nutritious food choices can help support overall liver health. Here are some foods that can be included in a balanced diet:
- Leafy vegetables: Spinach, broccoli and other vegetables are rich in fibre and nutrients and can be part of a liver-friendly diet.
- Fatty fish: Salmon and sardines provide omega-3 fatty acids, which may help support healthy fat levels and reduce inflammation.
- Oats and whole grains: These are good sources of fibre and can help support healthy blood sugar and cholesterol levels.
- Garlic: Garlic can be included in a balanced diet and provides beneficial plant compounds.
- Green tea: Green tea contains antioxidants that may support overall health. However, it should not be considered a treatment for fatty liver disease.
- Olive oil: Replacing saturated fats with healthier unsaturated fats, such as olive oil, can be a better choice for overall heart and liver health.
- Walnuts and almonds: Nuts provide healthy fats, fibre and other nutrients that can be part of a balanced diet.
- Avocados: Avocados contain healthy unsaturated fats and fibre, making them a nutritious addition to meals.
Foods You Should Limit
Some foods can contribute to weight gain, high blood sugar and excess fat accumulation, so they are best limited as part of a healthy diet.
- Sugary drinks: Soda, sweetened beverages and some packaged juices can contain high amounts of added sugar and excess calories.
- Fried foods: Foods such as chips, fritters and other deep-fried items can be high in unhealthy fats and calories.
- Processed and fatty meats: Sausages, bacon and other processed meats are best limited as part of a healthy eating pattern.
- Refined carbohydrates: White bread, pastries and other highly refined foods can cause quick increases in blood sugar and may provide little fibre.
- Alcohol: Alcohol can contribute to liver damage and can be particularly harmful for people with alcohol-related liver disease. People with fatty liver disease should discuss alcohol use with their healthcare professional.
- Highly processed and salty foods: Packaged foods can be high in salt, added sugar and unhealthy fats, so they are best consumed in moderation.
Why Liver Health Matters
The liver plays an important role in the body’s metabolism and helps manage energy according to the body’s needs. It can store glucose after a meal and release it when the body needs energy.
The liver also produces bile, which helps the body digest and absorb fats and fat-soluble vitamins such as vitamins A, D, E and K. Liver disease can affect nutrient metabolism and, in some cases, may contribute to nutritional deficiencies.
A healthy diet, regular physical activity and maintaining a healthy weight can all play an important role in supporting liver health. However, people diagnosed with fatty liver disease should speak with a doctor or qualified healthcare professional for personalised advice and treatment.
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