Fatty liver can be linked to factors such as unhealthy eating habits, excess weight and an inactive lifestyle. A sound eating plan is important for looking after liver health, and it should be part of the follow-up your doctor recommends. Here are general dietary suggestions that are often discussed for people with fatty liver. They are not a substitute for medical care:
1. Choose Healthy Fats
Turn to healthy fat sources instead of saturated fats.
- To include: Olive oil, avocado, walnuts, almonds, flaxseeds, chia seeds.
- To limit: Fried foods, margarine, processed fats.
2. Limit Sugar and Refined Carbohydrates
Sugary foods and refined carbohydrates may increase insulin resistance and can make fatty liver worse.
- To include: Wholegrains (quinoa, oats, brown rice, wholewheat bread).
- To limit: White bread, sugary drinks, pastries, ready-made desserts.
3. Choose Your Protein Sources Well
Protein helps protect muscle structure.
- To include: Chicken, turkey, fish, lentils, chickpeas, beans, eggs.
- To limit: Processed meat products (sucuk, salami, sausages).
4. Eat More Vegetables and Fruit
Vegetables and fruit are rich in antioxidants and are part of a liver-friendly diet.
- Good choices: Broccoli, cabbage, spinach, carrots, apples, pears, citrus fruits.
- Fruits higher in sugar: Grapes, bananas and figs should be eaten in moderation.
5. Watch Your Fluids
Drinking enough water supports the body's normal functions.
- Daily water: A commonly given guide is 2 to 3 litres, unless your doctor has advised otherwise.
- To limit: Alcohol, fizzy drinks, too much caffeine.
6. Support It with Regular Exercise
Physical activity is part of managing weight and can be part of the plan for fatty liver.
- Suggested exercise: Walking, cycling, swimming, light weight training, once your doctor has said it is suitable for you.
- A commonly given weekly guide: at least 150 minutes of moderate exercise.
7. An Example Daily Eating Plan (to Review with Your Dietitian)
| Meal | Foods |
| Breakfast | Porridge oats, walnuts, almond milk, 1 green apple |
| Snack | A handful of walnuts, green tea |
| Lunch | Grilled salmon, quinoa pilaf, salad with olive oil |
| Snack | Yoghurt and flaxseeds |
| Dinner | Boiled chicken, bulgur pilaf, steamed broccoli |
| Evening drink | A glass of warm water with cinnamon |
8. Foods to Limit
- Fast food and fried foods.
- Very salty and processed foods.
- Alcohol and foods containing artificial sweeteners.
- Sugary desserts and pastries.
Healthy, balanced eating, together with regular activity and healthy lifestyle habits, is an important part of looking after liver health, and for some people it can be a key part of their care plan. Results vary from person to person, so build your own eating plan together with your doctor and dietitian.
This article is for general information only; please consult your doctor and dietitian about your own situation.
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The information in this article is general; what you need depends on your age, health and goals. Message us and we will build the plan that suits you together.
This content is for information only. For a personalised nutrition programme, please consult a dietitian.
