12 foods and drinks that you should eat for a fatty liver

By Medically reviewed by Hello Doktor Medical Panel

Diet is often one of  the top recommended treatment options for fatty liver. Simply put, the meal of a person with fatty liver should contain loads of fruits and veggies, high-fiber plants like legumes, whole grains, just a little sugar, salt, trans fat, refined carbohydrates, and saturated fat, and no alcohol at all.

Here are some good foods to include in your healthy liver diet:


According to research, fatty liver patients who drink coffee experience less liver damage than those who don’t. It’s believe that caffeine is effective in reducing abnormal liver enzymes.

Green veggies

Animal studies prove that broccoli may help prevent fat buildups in the liver. Other green veggies such as spinach, Brussels sprouts, and kale also good at keeping you in shape.


An animal study conducted by the University of Illinois found that soy protein from foods like tofu may lower the buildup of fat in the liver. The good thing about tofu is that it’s low in fat and high in protein.


Fatty fish such as salmon, sardines, tuna, and trout are great sources of omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties. They also improve liver fat levels.


In need of energy? Carbohydrates from whole grains are your best solution. The fiber content of whole grains like oatmeal fills your stomach, boost up your energy level, and help you maintain a healthy weight.


Some people just can’t tolerate the distinctive smell of fish oil pills. If you are one of them, walnuts are your savior. Walnuts not only taste great but also contain loads of omega-3 fatty acids. Studies show that liver patients experience significant improvements in liver function after eating walnuts.


Avocados are packed with healthy fats. The chemical content of avocado is believed to be effective in reducing liver damage. The high fiber content is another plus as it greatly helps with weight control.

Milk and other low-fat dairy products

In 2011, researchers studied the effectiveness of whey protein and found that whey protein might protect the liver from further damage. So, if you are not a fan of dairy products, it’s time you give it a try.

Sunflower seeds

Sunflower seeds are full of vitamin E, an antioxidant that has possitive effect in protecting the liver.

Olive oil

Olive oil is another plant-based option for omega-3 fatty acids. Olive oil is better for cooking, compared with margarine, butter, or shortening. Olive oil reduces liver enzyme levels and help you keep a healthy weight.


Some people may be overwhelmed with the smell of garlic at first. But when you get used to it, garlic actually adds flavor to food, making them much more pleasant to the pallate. Besides, studies on garlic powder supplements show that these may help with weight loss and fat reduction on people with fatty liver.

Green tea

Although the evidence is not enough to establish a conclusion about the effectiveness of green tea against fatty liver, statistics suggest that green tea may interfere with fat absorption. More studies are being conducted to find out whether the effect extend to the fat storage in the liver, and whether it can improve liver function.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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Review Date: July 17, 2017 | Last Modified: December 9, 2019

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