For a fatty liver, you should limit or avoid butter due to its saturated fat content, opting instead for healthier unsaturated fats like olive oil, avocado oil, or avocado itself, nuts, and seeds, which support liver health. If you must use butter, consider spreadable versions blended with vegetable oil or whipped butter for reduced saturated fat, but prioritize plant-based oils as better alternatives, advises TODAY.com and Liverwellness.com.
Eating for liver health means avoiding saturated fats, trans fats and sugars. This means limiting processed foods including biscuits, cakes, burgers, chips, fried snacks, pastries, pies, processed meats, pizza and frozen meals. Fats to avoid include coconut oil, palm oil, butter, cream, lard and some margarines.
Grapeseed and avocado oils are also healthy oils. These plant-based oils are liquid at room temperature and can be used instead of butter or margarine. Don't use oils with the terms "hydrogenated" or "partially hydrogenated" on their nutrition labels. These are not healthy fats.
Opt for whole grain breads and pastas, and unrefined grains such as brown rice and rolled oats which are higher in fibre. Fried and Processed Foods: These are high in unhealthy fats and calories, contributing to obesity and worsening fatty liver.
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.
Sample fatty liver meal plan
Excessive Alcohol Consumption
When alcohol is consumed, the liver works overtime to metabolize it. Over time, excessive alcohol consumption can lead to inflammation, scarring, and even cirrhosis of the liver. This chronic damage significantly increases the risk of liver cancer.
Spread the mashed avocado evenly over one side of the whole grain bread. Layer the sliced cucumber, shredded carrots and romaine lettuce on top of the avocado spread. Drizzle lemon juice over the veggies and season with freshly ground black pepper to taste.
Here are five ways to reverse or reduce fatty liver disease:
Avoid flavored, non-fat or low fat yogurts because these contain more added sugars. It is okay to eat cheese, but choose unprocessed cheeses be cautious not to overeat. Fats are an essential part of the diet, but should be chosen carefully. Choose foods higher in omega-3 fatty acids.
Grass-fed, organic, and whipped butter are among the healthiest options to consider.
Refined carbs (like white bread, white rice and white pasta) are linked to increased liver fat. Reducing these in your diet can support overall liver health and well-being.
The animal fats in butter means it has higher levels of saturated and trans fats. These fats can lead to higher cholesterol, greater chance of heart disease, and lower levels of HDL cholesterol—the "good" cholesterol that unclogs arteries.
Ripe tomatoes: Ripe tomatoes are not only rich in vitamins and minerals but also help prevent fatty liver and other liver-related diseases. Silkworm pupae: Silkworm pupae help lower cholesterol levels in the body and improve liver function.
Adopt a calorie-restricted diet – Reduce your intake of processed foods and focus on whole, nutrient-dense meals. Increase protein intake – Lean meats, fish, tofu, and legumes help maintain muscle mass while reducing fat. Incorporate physical activity – Regular workouts burn excess liver fat and improve metabolism.
The goal is to lose 7 to 10% of body weight per year and exercise more than 200 minutes per week. The good news is that NAFL and NASH are reversible. However, once fatty liver has progressed to cirrhosis or liver cancer, it is no longer reversible.
Aerobic exercise (such as brisk walking, cycling, swimming, jogging, dancing and team sports) is particularly beneficial for the management of fatty liver and also improves the health of your heart, blood vessels and your aerobic fitness.
Eating a high-fat meal — say, a cheeseburger and fries or a pepperoni pizza — disrupts liver function, a new, small study reveals. Researchers found that the high levels of saturated fat found in such rich foods immediately alter the work of the liver, possibly setting the body up for serious disease down the line.
Fatty fish such as salmon, tuna, trout, etc. have high amounts of omega-3 fatty acids, which make them great food to cure liver problems like fatty liver disease. These fish help reduce liver fat, boost levels of good cholesterol (HDL) in the body and help regulate the triglyceride levels.
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.
The fastest way to repair your liver involves immediate lifestyle changes: stop alcohol/smoking, adopt a healthy diet (whole foods, less sugar/fat/processed items), manage weight/exercise, and avoid liver-harming medications, all while consulting a doctor for personalized guidance, as severe damage needs medical intervention for reversal.
Symptoms of non-alcoholic fatty liver disease
Some people have symptoms including: feeling very tired. feeling generally unwell. liver pain or discomfort, which is felt in your tummy (abdomen) under the right side of your ribs.
Imaging procedures
Abdominal ultrasound, which is often the first test used when liver disease is suspected. Magnetic resonance imaging (MRI) or computerized tomography (CT) scanning. These tests are better at finding excess liver fat and cirrhosis.