Eat foods rich in fiber, which helps your liver work at an optimal level. Fruits, vegetables, whole grain breads, brown rice and cereals can take care of your body's fiber needs. Drink plenty of water, which prevents dehydration and helps your liver to function better.
Oatmeal. Foods high in fiber, like this breakfast favorite, can help protect your liver from inflammation. They also may help keep your blood sugar and electrolytes in line.
Many don't know that eggs are a food that's good for fatty liver. This is because eggs are rich in choline, which plays a role in transporting and lowering LDL or “bad” cholesterol.
Only have diet or low joule options
Sweetened breakfast cereals. Look for more grain based cereals or those sweetened with added fruit. Good examples include Weet Bix™, All Bran™, All Bran with Fruit™, Sultana Bran™ , traditional oats and other similar cereals.
4. Refined grains: Refined grains contain carbs that can contribute to weight gain and worsen fatty liver. Grains that are highly processed are prepared by removing their fibre. Pastas, white bread, burger buns etc are all made with processed grains and must be avoided if you have fatty liver.
We recommend the Mediterranean diet to our liver patients. The Mediterranean diet is everything you would expect a dietitian to recommend – more fruits and veggies, more whole grains, more nuts and legumes, lean meats, less red meat and less sweets/added sugars.
Oats may have protective effects for the liver as they contain a specific type of fibre called beta-glucan. One study showed that beta-glucan reduced liver damage and oxidative stress in individuals with obstructive jaundice.
Veges such as broccoli, cauliflower, brussels sprouts, cabbage and kale contain glutathione, which kickstarts the liver's toxin cleansing enzymes of the liver. Eating them will increase production of glucosinolate in your system, which helps flush out carcinogens and other toxins.
Foods that support liver health include berries, cruciferous vegetables, beans, whole grains, nuts, and fatty fish. Coffee and green tea contain antioxidants that are helpful for liver health.
Look for “whole grain,” “whole wheat,” “sprouted grain,” and “high fiber” on package labels. Choose foods with at least three grams of dietary fiber and fewer than eight grams of sugar per serving.
A strict 900kcals diet that is low in dietary carbohydrate and fat will encourage your body to use up glycogen (carbohydrate that is stored in the liver) and fat stores, thus helping to shrink the size of the liver. A very low calorie diet (VLCD) is designed to completely replace usual food intake.
Processed cheese is bad for your liver as it comes under the category of processed foods and has high sodium content and saturated fats. Excess consumption can lead to fatty liver diseases, plus obesity.
The liver converts sugars into fat for storage and excess sugar can lead to fatty liver disease. Excess sugar consumption is associated with increased body weight which should be avoided for good liver health. This includes potatoes, white rice and white bread, which are digested rapidly by the body.
Fatty Liver Foods to Avoid
Steer clear of saturated fats, which lead to more fatty deposits in your liver. This includes: Poultry, except for lean white meat. Full-fat cheese.
Daily consumption of synbiotic yogurt decreases liver steatosis in patients with nonalcoholic fatty liver disease: a randomized controlled clinical trial.
Fish. Ironically, eating fatty fish helps combat a fatty liver. Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation.
Blueberries: If you have a fatty liver, blueberries are a must-addition to your everyday diet. Blueberries are rich in antioxidants and can help you overcome liver problems, particularly fatty liver disease.
According to the USDA's FoodData Central, one large hard-boiled egg contains 147 milligrams of choline, making it the second-richest source of the nutrient behind beef liver.
Tomato is also good for liver health. Tomato has detoxification effect in the body. Probably it is due to the presence of chlorine and sulfur in tomatoes. According to some studies, 51 mg of chlorine and 11 mg of sulfur in 100 grams size of tomato have a vital role in detoxification process.
Chicken is a good option for a fatty liver diet as long as it's cooked with minimal fat. Always aim to incorporate healthier cooking methods like grilling, roasting, boiling, poaching or steaming chicken. Talk to a nutritionist to learn how much chicken you should eat based on your needs.
Stay Away From Fatty Foods
French fries and burgers are a poor choice to keep your liver healthy. Eat too many foods that are high in saturated fat and it can make it harder for your liver to do its job. Over time it may lead to inflammation, which in turn could cause scarring of the liver that's known as cirrhosis.