The Best Diet for Fatty Liver: What to Eat and What to Avoid

Fatty liver disease has now become a common health condition among the general population. Despite misconceptions, fatty liver disease can affect individuals regardless of their alcohol consumption levels.  Characterised by excess fat stored in liver cells, it can lead to permanent liver damage if ignored. However, it’s not all doom and gloom! The good news is that diet plays a pivotal role in managing and potentially reversing fatty liver disease. Here we will shed light on the best diet for fatty liver and provide practical recipes to kick-start your journey toward a healthier liver!

In this article you will learn:

• What is Fatty Liver?
• What is the Best Diet for Fatty Liver?
• Mediterranean diet and fatty liver disease
• What foods should I avoid?
• Fatty liver diet recipes to get you started

There are two main types of fatty liver disease: alcoholic liver disease (ALD) and non-alcoholic fatty liver disease (NAFLD). While ALD is directly linked to excessive alcohol consumption, NAFLD is often associated with lifestyle factors such as obesity, diabetes, and high cholesterol. In fact, recent statistics reveal that up to one-third of Australian adults have NAFLD, reflecting the rising rates of obesity (1). Regardless of the cause, fatty liver disease involves the accumulation of fat in the liver. This can cause inflammation, progressively leading to scarring (fibrosis), and ultimately, liver failure (2).

Research shows that diet has a crucial role in managing and reversing fatty liver disease. The Mediterranean diet, in particular, has shown to be the best diet for fatty liver to date (3). High in fruits, vegetables, whole grains, healthy fats (especially from extra virgin olive oil), and lean protein, this diet not only aids in reducing liver fat but also in minimising inflammation—a key player in liver disease progression.

Studies have shown that the Mediterranean diet can lead to a remarkable reduction in liver fat, even without weight loss. For instance, a quality study found that individuals following a Mediterranean diet for six months experienced a substantial decrease in liver fat, with over 30% of participants showing a complete resolution of NAFLD (4). This diet’s richness in polyphenols, unsaturated fats, and antioxidants plays a crucial role in this improvement by enhancing insulin sensitivity and reducing inflammation.

Key components of the Mediterranean diet include (5):

• Fruits and Vegetables: Loaded with antioxidants, they help neutralise harmful free radicals, reducing liver inflammation.
• Legumes: Sources like lentils, chickpeas, and edamame are rich in fibre in protein, helping keep you fuller for longer, stabilise blood sugars and reduce cholesterol – important factors for liver health.
• Whole Grains: Their high fibre content aids in weight management, crucial for reducing liver fat.
• Healthy Fats: Omega-3 fatty acids, found in fish, nuts, and seeds, are potent anti-inflammatory agents beneficial for liver health.
• Lean Protein: Sources like poultry, fish, and legumes, support liver function. 

Although the Mediterranean diet is the best diet for fatty liver disease, there are also specific anti-inflammatory foods that have been shown to be of benefit. Some of the best foods include (5):

• Turmeric: Contains curcumin, which has been shown to decrease liver enzymes, markers of liver inflammation.
• Garlic: there is growing evidence that taking 800mg garlic powder per day can improve liver markers; however, fresh garlic may also prove to have some benefits (6). 
• Berries: Blueberries, strawberries, and raspberries are rich in antioxidants called polyphenols, which help protect the liver from damage.
• Green Tea: Known for its high concentration of catechins, a type of antioxidant that has been linked to improved liver function.
• Nuts and seeds: Especially walnuts, are high in omega-3 fatty acids, which help reduce liver fat and inflammation.

To create the best diet for fatty liver, steer clear of the following (7):

• Sugary Foods and Beverages: High fructose levels can exacerbate liver fat accumulation. Sugary drinks to limit include soft drinks, cordials and even fruit juices. 
• Refined Carbohydrates: White bread, pasta, and rice can spike blood sugar levels, leading to more liver fat. 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. Examples of these types of foods include fast food, processed meats and chips.
• Alcohol: Even small amounts can cause additional liver damage. Opt for non-alcoholic drinks such as kombucha, sparkling water with lime or non-alcoholic cocktails and wines.

To help you get started on creating the best diet for fatty liver disease, here are two of our favourite Mediterranean-style recipes that include a variety of antioxidants and nutrients to boost your liver function!

Berry, banana & oat smoothie (serves 1)

Ingredients:

• ¼ cup rolled oats 
• 100g probiotic yoghurt 
• ½ cup green medium banana 
• ½ cup frozen mixed berries
• 1 tsp chia seeds 
• 1 cup skim milk 

Method 

1. Add all ingredients to a food processor or blender and blitz until smooth. 
2. If the consistency is too thick, add more milk until desired consistency is reached. 
3. Serve & consume immediately. 

Lunch: Mediterranean veggie wrap (serves 4)

Ingredients:

• 2 capsicums, chopped into 1cm strips 
• 1 small eggplant, diced 
• 1 large zucchini, diced 
• 2 cloves garlic, minced 
• 1 tbsp extra virgin olive oil 
• 1/2 cup (125g) hummus 
• 1/4 cup (45g) pitted black olives, sliced 
• 1/4 cup (170g) feta cheese, crumbled 
• Fresh coriander bunch, roughly diced 
• 4 whole grain, high protein wraps

Method: 

1. Preheat the oven to 200°C and line a large baking tray. 
2. To the baking tray, add the capsicum, eggplant, zucchini, and garlic. Drizzle with the olive oil. Bake for 20-25 minutes until vegetables are tender and beginning to brown, mixing occasionally. 
3. After the vegetables have cooled slightly, start to assemble the wraps. To each wrap, add 2 tbs of hummus then layer the roasted vegetables, olives, coriander and feta.

The Mediterranean diet, with its emphasis on whole foods and anti-inflammatory foods, has shown to be the best diet for fatty liver disease. By incorporating the fatty liver diet recipes provided, you’re taking a significant step towards reversing the effects of fatty liver disease and paving the way for a healthier you!