If you’re one of the many Americans diagnosed with nonalcoholic fatty liver disease (NAFLD), you need to watch your diet. 

NAFLD is most often a symptom of an unhealthy lifestyle. Poor diet, lack of exercise, and obesity are major contributing factors to excess fat buildup in the liver. 

Fortunately, fatty liver disease can be reversed through proper diet and exercise. Below we’ll discuss some of the best foods for fatty liver as well as some of the worst. 

Keep reading to learn more. 

Best Foods for Fatty Liver

1. Leafy Greens

Leafy green vegetables like spinach, kale, and broccoli are full of vitamins and antioxidants. They’re also low-calorie and have plenty of fiber to help keep your weight in check. 

Most notably, however, leafy greens contain compounds that help fight fatty liver. A 2021 study found that leafy greens lowered the risk of NAFLD. 

2. Fish

Fish is an excellent source of lean protein, an important component for muscle building and weight loss. Oily fish, like tuna, salmon, and even sardines may be especially useful for fighting fatty liver. 

Fatty fish contain omega-3 fatty acids, healthy fats known for reducing inflammation, lowering liver fat, and boosting HDL (the good kind) of cholesterol. 

3.  Coffee

Good news if you’re a coffee drinker – it just might save your liver. According to studies, drinking coffee regularly lowers your risk of NAFLD. It also appears to reduce liver fibrosis in people who already have fatty liver.

Additionally, caffeine in coffee may help lower the abnormal level of liver enzymes associated with liver disease. 

Worst Foods for Fatty Liver

 1. Alcohol

Alcohol is toxic to your liver and is responsible for fatty liver disease in people who consume too much of it. 

You should avoid alcohol if you are concerned about your liver health. Even small amounts of alcohol can contribute to liver damage, especially if you have been diagnosed with NAFLD. 

2. Red Meat

Red meats like beef and pork are high in saturated fats, which contribute to fatty liver disease. Processed meats especially should be avoided as these are even higher in fat and may contain other more harmful ingredients for your liver. 

3. Sugar

Sugar causes high blood sugar levels which contribute to weight gain and fat buildup in the liver. Avoid overly sweet foods like cookies, cakes, or pastries. 

Stick to natural sugars, like fruit, to satisfy your sweet cravings instead. 

Can Supplements Help Fatty Liver?

Supplements are a great way to get essential nutrients into your diet. They may also be useful for supporting liver health.* 

The Daily Liver Vitamin (TDLV), by Zen Nutrients, is a multi-nutrient supplement formulated for promoting liver health.* The unique set of ingredients was formulated by veteran pharmacist, Devan Patel, and a team of health professionals. 

Each nutrient and herb was chosen based on clinical research for their effectiveness in helping reduce symptoms of fatty liver.* Consuming a daily supplement like TDLV may be beneficial to your liver health when combined with a healthy diet and exercise.*

The Takeaway

Nonalcoholic liver disease is common but reversible when the correct actions are taken. Knowing what not to eat for a fatty liver can greatly improve your chances of recovery. 

Supplements for fatty liver are continually being researched for their effectiveness in promoting liver health. Including a supplement in your fatty liver regimen may be beneficial.*

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.