What Is Fatty Liver Disease?

Fatty liver disease occurs when excessive fat accumulates in the liver, making up at least 5–10% of its weight, which can disrupt normal liver function. [3] It most commonly appears as non-alcoholic fatty liver disease (MASLD), often tied to obesity and metabolic issues, or as alcohol-related fatty liver disease (AFLD) caused by chronic heavy drinking.

Non-alcoholic fatty liver disease (MASLD): formerly known as NAFLD, now renamed to metabolic dysfunction–associated steatotic liver disease (MASLD) to better reflect its connection to an altered metabolism. This type of fatty liver is more reversible with diet changes, as an unhealthy diet is one of the root causes. ^[4] Liu J, Li C, Yang Y ‌Special correlation between diet and MASLD: positive or negative? Cell Biosci. 2025;15(1):44. Published April 12, 2025. doi:10.1186/s13578-025-01382-1

Alcoholic fatty liver disease (AFLD): fatty liver disease caused by chronic heavy drinking, which may be reversed by avoiding alcohol for extended periods of time. ^[5] NHS Choices. Treatment - alcohol-related liver disease. NHS. Published 2019.

Some individuals may have a combination of MASLD and AFLD as a result of metabolic dysfunction and chronic drinking, known as metabolic dysfunction and alcohol-associated liver disease (MetALD).

This article will focus primarily on MASLD and the liver-friendly foods that have been shown to be most beneficial for this condition. Major risk factors for MASLD include excess weight, insulin resistance, type 2 diabetes, high cholesterol, and high blood pressure. ^[6]  Diagnosis of NAFLD & NASH. National Institute of Diabetes and Digestive and Kidney Diseases. Published 2021. Accessed August 28, 2025.

Doctors usually diagnose fatty liver with a combination of blood tests, imaging studies like ultrasound or MRI, and sometimes a liver biopsy to confirm the severity. ^[7] Non-alcoholic fatty liver disease (NAFLD). www.nhsinform.scot.

What Does the Liver Do?

The liver is one of the body’s most important organs, serving as your body’s natural detoxification center. It works to process everything you eat and drink, making it essential for a healthy metabolism via its role in clearing out toxins, drugs, and waste products.

It also produces bile, a greenish-yellow fluid to aid in the digestion of fats, stores essential vitamins and minerals, and helps regulate blood sugar and cholesterol levels. And while it has the ability to regenerate, it can still become damaged over time due to excess fat accumulation, alcohol consumption, infections, or other causes. ^[8] Cleveland Clinic. Fatty Liver Disease: Risk Factors, Symptoms, Types & Prevention. Cleveland Clinic. Published 2020.

When the liver becomes damaged from an unhealthy diet, lifestyle, or alcohol intake, toxins can build up, and the metabolism becomes impaired. This is why prioritizing the right foods for fatty liver is essential for your overall well-being.

Foods That Support Liver Health

Here are the basics of what to eat for fatty liver, starting with the categories of foods to include for optimal liver health.

Detoxification and Fat-Reducing Plants

Certain plant-based, high-fiber vegetables, such as leafy greens, broccoli, cabbage, and beets, are rich in fiber, an essential nutrient that promotes regular bowel movements, aiding in the removal of toxins from the body and the liver. ^[9] Zhu Y, Yang H, Zhang Y Dietary fiber intake and non-alcoholic fatty liver disease: The mediating role of obesity. Front Public Health. 2023;10:1038435. Published January 6, 2023. doi:10.3389/fpubh.2022.1038435. Fiber also supports blood sugar management, reduces fat accumulation in the liver, and promotes healthy gut bacteria that play a role in liver health. ^[10]  Hsu CL, Schnabl B The gut-liver axis and gut microbiota in health and liver disease. Nat Rev Microbiol. 2023;21(11):719-733. doi:10.1038/s41579-023-00904-3.

Antioxidant Defense Fruits

Nutrient-rich fruits, such as berries, apples, bananas, and grapefruit, contain natural antioxidants known as polyphenols. These compounds protect liver cells from damage caused by stress and inflammation, while also helping your body process fats more effectively, reducing the likelihood of fat accumulation in liver cells. ^[11] Ezhilarasan D, Lakshmi T; A molecular insight into the role of antioxidants in nonalcoholic fatty liver diseases. Oxid Med Cell Longev. 2022;2022:9233650. Published May 11, 2022. doi:10.1155/2022/9233650. , ^[12] Wang R, Yan R, Jiao J Fruit and vegetable intake and the risk of non-alcoholic fatty liver disease: a meta-analysis of observational studies. Front Nutr. 2024;11:1398184. Published June 21, 2024. doi:10.3389/fnut.2024.1398184

Anti-Inflammatory and Metabolic Support Proteins and Fats

Omega-3 fatty acids from salmon and other fatty fish can help calm inflammation and reduce fat in the liver, as well as vegetarian sources of omega-3s found in walnuts, olive oil, and avocados. ^[13]  Vell MS, Creasy KT, Scorletti E Omega-3 intake is associated with liver disease protection. Front Public Health. 2023;11:1192099. Published July 19, 2023. doi:10.3389/fpubh.2023.1192099.

Additionally, plant proteins such as lentils, tofu, and chickpeas also support balanced blood sugar levels and provide the liver with the necessary building blocks to function optimally. Many plant proteins are also lower in fat than some animal proteins, and so eating more of them may result in a lower overall fat intake and fat accumulation in the liver. ^[14] Nikparast A, Sohouli MH, Forouzan K; The association between total, animal, and plant protein intake and metabolic dysfunction-associated fatty liver disease in overweight and obese children and adolescents. Nutr J. 2025;24:75. doi:10.1186/s12937-025-01142-4.

Functional Foods and Beverages for Liver Protection

It’s not just food that can offer support for the liver⸺your favorite warm beverage may possess some hidden benefits.

Coffee contains compounds that may help slow down scarring and reduce the risk of progression to a more severe form of liver disease, like fibrosis. ^[15] Ebadi M, Ip S, Bhanji RA; Effect of coffee consumption on non-alcoholic fatty liver disease incidence, prevalence and risk of significant liver fibrosis: systematic review with meta-analysis of observational studies. Nutrients. 2021;13(9):3042. Published August 30, 2021. doi:10.3390/nu13093042. The amount of coffee needed to reduce this risk is still being investigated.

Green tea is rich in catechins, plant chemicals that can help the liver break down fats and protect against further fat storage in those with MASLD. ^[16] Mahmoodi M, Hosseini R, Kazemi A; Effects of green tea or green tea catechin on liver enzymes in healthy individuals and people with nonalcoholic fatty liver disease: a systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2020;34(7):1587-1598. doi:10.1002/ptr.6637.

Curcumin, the active ingredient in the golden-yellow spice turmeric, also provides anti-inflammatory and antioxidant support. Studies have shown that supplementing with curcumin is associated with improvements in liver enzyme levels and fat metabolism in individuals with fatty liver disease. ^[17] Jalali M, Mahmoodi M, Mosallanezhad Z; The effects of curcumin supplementation on liver function, metabolic profile and body composition in patients with non-alcoholic fatty liver disease: a systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2020;48:102283. doi:10.1016/j.ctim.2019.102283.

Flaxseeds may also show promise in reducing liver fat content and inflammation when taken in combination with a healthy lifestyle. ^[18] Yang C, Yang L, Yang Y Effects of flaxseed powder in improving non-alcoholic fatty liver by regulating gut microbiota-bile acids metabolic pathway through FXR/TGR5 mediating. Biomed Pharmacother. 2023;163:114864. doi:10.1016/j.biopha.2023.114864.

Foods to Limit or Avoid

While no foods need to be completely avoided on a fatty liver diet, certain foods and beverages should be limited as they can exacerbate the disease.

Added sugars & refined carbs

Sugary drinks and sweets such as soda, juice, sugar-laden coffees, energy drinks, and baked goods promote fat buildup in the liver and worsen insulin resistance. ^[19] Shimony MK, Schliep KC, Schisterman EF; The relationship between sugar-sweetened beverages and liver enzymes among healthy premenopausal women: a prospective cohort study. Eur J Nutr. 2016;55(2):569-576. doi:10.1007/s00394-015-0876-3. This is why they are among the top fatty liver foods to avoid. Limiting these as much as possible and choosing low-sugar or sugar-free beverages, along with enjoying naturally sweet foods like fruit, will support better liver health.

Saturated & trans fats

Fried foods, red meats, and ultra-processed snacks, such as cookies, candy, and potato chips, increase inflammation and liver fat due to their saturated fat content. ^[20] Luukkonen PK, Sädevirta S, Zhou Y; Saturated fat is more metabolically harmful for the human liver than unsaturated fat or simple sugars. Diabetes Care. 2018;41(8):1732-1739. doi:10.2337/dc18-0071.

Ultra-processed foods & processed meats

Ingredients found in ultra-processed foods and processed meats, such as sugary cereals, hot dogs, bacon, and packaged baked goods, contribute to chronic inflammation, metabolic stress, and the accumulation of fat in the liver. ^[21] Grinshpan LS, Eilat-Adar S, Ivancovsky-Wajcman D; Ultra-processed food consumption and non-alcoholic fatty liver disease, metabolic syndrome and insulin resistance: a systematic review. JHEP Rep. 2023;6(1):100964. Published November 17, 2023. doi:10.1016/j.jhepr.2023.100964.

Alcohol

Alcohol accelerates liver cell injury and inflammation, compounding the fat buildup seen in fatty liver disease. ^[22] Patel R, Mueller M; Alcohol-associated liver disease. [Updated July 13, 2023]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; January 2025. Medical experts recommend minimizing alcohol intake, even in non-alcoholic fatty liver disease, as any additional stress on the liver can worsen outcomes.

Diet Tips for Managing Fatty Liver

Not sure where to start? Here is your fatty liver diet action plan to put it all together.

Focus on plant-forward meals

Vegetables, fruits, whole grains, and legumes are rich in fiber and antioxidants, which support liver function and reduce inflammation. ^[9]  Zhu Y, Yang H, Zhang Y Dietary fiber intake and non-alcoholic fatty liver disease: The mediating role of obesity. Front Public Health. 2023;10:1038435. Published January 6, 2023. doi:10.3389/fpubh.2022.1038435.

For these reasons, they should be one of the biggest priorities on your NAFLD diet plan.

Include lean protein and healthy fats

Options like fish, poultry, beans, nuts, and olive oil help stabilize blood sugar and support weight management without adding excess saturated fat. ^[20] Luukkonen PK, Sädevirta S, Zhou Y; Saturated fat is more metabolically harmful for the human liver than unsaturated fat or simple sugars. Diabetes Care. 2018;41(8):1732-1739. doi:10.2337/dc18-0071.

Avoid crash diets—aim for gradual weight loss

To achieve a healthy weight, a slow and steady weight loss is recommended. Not only is a gradual approach more sustainable, but it is also less stressful on the liver and more effective in the long term in improving fatty liver disease.

Stay hydrated

Drinking enough water is also essential, which helps your body metabolize nutrients efficiently to support overall liver health. ^[23] Zhao N, He Y, Li Y; Association of plain water intake with risk of all-cause and cause-specific mortality in individuals with non-alcoholic fatty liver disease or metabolic dysfunction-associated steatotic liver disease. Front Nutr. 2024;11:1478194. Published October 30, 2024. doi:10.3389/fnut.2024.1478194.

Consider Mediterranean or DASH-style eating patterns

Both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets emphasize whole foods and heart-healthy fats, which have been shown to reduce fat buildup in the liver and help manage hypertension, the medical term for high blood pressure. ^[24] Anania C, Perla FM, Olivero F; Mediterranean diet and nonalcoholic fatty liver disease. World J Gastroenterol. 2018;24(19):2083-2094. doi:10.3748/wjg.v24.i19.2083.

Note: Always consult your healthcare provider before starting any new diet, especially if you have a medical condition like fatty liver disease.^*

Conclusion

By making small, consistent changes to your eating habits and lifestyle, you can help protect your liver, enhance your overall health, and potentially even reverse early-stage fatty liver. Remember that every little step you take is a step toward better liver health and overall well-being.