Step 2: What To Eat

cure-fatty-liver-2A diagnosis of Fatty Liver Disease can be a real downer, but it may hearten you to know that there are steps you can take to reverse this condition.

This second step in reversing Fatty Liver Disease is to change your diet.

Ouch! Very few of us want to hear that we need to change our diet. With some exceptions, the average modern citizen of Western Civilization does not eat healthy or follow the nutritional and dietary guidelines needed for good health.

Your fatty liver may well be a direct result of poor diet and nutrition, coupled with lack of exercise.

If this sounds depressingly familiar as a description of your lifestyle, not to worry – you won’t have to live on celery sticks and water for the rest for your life to reverse Fatty Liver Disease … but you will need to begin taking care of your health.

How Diet Helps Reverse Fatty Liver Disease

At this point, you might be wondering how you can go about putting your liver on a diet. After all, it’s your liver that’s fat, right?


However, in order to reduce the fat in your liver, you must reduce the fat in and on the rest of your body (at least 10%).

A healthy, nutritious diet instead of one made up primarily of fat, sugar and cholesterol laden empty calories can bring about a dramatic reversal of Fatty Liver Disease.

Here are some suggestions for what to eat if you want to lose weight and get rid of Fatty Liver Disease:

  • Vegetables
  • Lean meats
  • Beans
  • Fresh Fruits
  • Dairy
  • Healthy Fats and Oils
  • Eggs (including egg yolk)
  • Whole Grains

Eating a daily diet that is well balanced and includes all of the recommended food groups will be amazingly effective in reversing your disease.

The Fatty Liver Diet Guide has a complete diet plan and over 30 pages of recipes (including liver-friendly desserts!)

Just as important as knowing what to eat is knowing what NOT to eat.

Fatty Liver Disease: Foods to Avoid

Here are some suggestions on foods and beverages to avoid if you have a fatty liver:

  • Sugary, sweet, fructose-loaded foods of any kind
  • Sodas and fruit punches
  • Saturated fats
  • Trans fats
  • Alcohol

As a rule of thumb, you should avoid any highly processed foods, too, if you have Fatty Liver Disease.

If you have been eating a nutrient poor diet, you may be panicking and almost breaking out in a cold sweat at the thought of giving up those unhealthy foods you love and crave.

This is normal.

Almost everyone that has had to drastically alter their eating habits and learn to make healthy choices, such as eating a fresh carrot instead of reaching for a glazed donut, has experienced the same feelings you are and been where you’re at right now.

You Must Stick to Your New Way of Life – Reverse the Food Psychologists!

One of the marvelous things about the human body – not to mention the human psyche – is its ability to adapt. Over time, as you bypass those unhealthy foods that may have contributed to your disease in favor of healthy foods that help to reverse the condition, you will find yourself actually preferring the foods high in nutritional value.

Practice this the next time you go shopping: only stick to the walls of your grocery store. This is where all the fruits, vegetables and fresh meats and whole-grain breads are. AVOID the center aisles, as this is where the processed foods are.

Learn some food psychology, as grocery chains have spent millions of dollars on the best ways to get you to buy junk food – at eye level, using welcoming colors (and even scents), and at the checkout and the front of the store. Even the music is tested to see which is best to have you buy the most food.

When you do have to go to the middle aisles, look on the higher and lower shelves … this is where the less desirable (and thus likely the healthier and less marketed) food options are.

True, there will be times when you may find yourself Jonesing for a candy bar or a banana split. It’s okay to take a “break” once a week. But, for the most part, you will discover that both physically and mentally, your body will prefer to eat a healthy diet.

Your Body and Tastes Will Adjust, and You Won’t Want to Go Back

As for myself, I also had a history of high blood pressure. My doctor said to cut down the salt. Impossible, I thought!

For the first few weeks, I stuck with it, skipping the salt shaker, cutting down on salty foods, and beginning to look at how much sodium was in the processed food I bought (and trying to find low-sodium options). Luckily, I never really craved salt, but food was definitely more bland. I stuck to it, and sometimes substituted with hot sauce, being careful to choose sauces low in sodium.

After a month, I decided to have a pepperoni stick … and it burned my tongue! It tasted horrible. That’s because my body had actually adjusted itself and I lost the taste for salt. I can no longer enjoy a lot of menu items at restaurants, knowing the massive amounts of sodium they add. I ask to “hold the salt” and most cooks are accommodating.

Now, when I make soups and meals for family and friends, I tell them that they will have to add their own salt. I find that my soup tastes just right – others find that they need to add salt. To each their own. My blood pressure is down to normal, and I feel a lot better.

Same with the rest of my diet when I was first diagnosed with fatty liver disease. Two months after I began my diet of fresh fruits, vegetables and lean meat, I went to a restaurant and had a greasy burger (everybody slips.)

I got a stomach ache afterwards (not to mention I drank a lot of water due to the salt content), and I found that I was actually craving vegetables.

That evening, I ended up going to my local grocer for some fresh asparagus. I grilled it up, adding some olive oil and pepper, and ate them all. My body is literally addicted to vegetables!

Your body will adjust, and you will feel a lot better. When you begin eating the right foods, you are taking a giant step toward your health. Your liver (and by extension, the rest of your body) will love you for it.

  • […] And don’t forget that this fruit likewise contains fiber that can satisfy the appetite and lower the levels of sugar in the blood. This can assist you in stabilizing your everyday nutrition and fighting fatty liver disease simultaneously, by eliminating the harmful fats accumulated in the body to better the general function. You could start today simply by adding some avocado to your salad for instance? (adsbygoogle = window.adsbygoogle || []).push({}); Source: houseofhealthyfood.com Other Sources Included: fattyliverdietguide.org […]

  • Vipin says:

    Hi. Am having fatty liver sgpt 273. I have just started my diet with veggies fruits and have reduced rice which i used to eat mostly. Can i have

    1. Fish
    2. Chicken
    3. Skimmed milk mixed with chocolate powder.


    • Greg says:

      If your doctor has approved these foods, they should be fine. There is nothing I’ve discovered about NAFLD so far that limits protein unless the protein is excessive (which is actually harder to do than you might think). I don’t know what’s in the chocolate powder you mention – is it a protein powder? Greg

  • Travis says:

    Is eating a whole wheat Pizza with olive oil as sauce, topping spinach, cheese, and other veggies bad for fatty liver?

    • Greg says:

      LOL! Well, it sounds delicious…but eating ANY whole pizza just doesn’t sound like a good idea…veggies or not. Now, whether it’s bad for NAFLD specifically…1. Are you carb restricted per your physician? Don’t eat the whole pizza and count the carbs (approximate) in each slice. Eat to that amount. 2. Are you fat restricted? Don’t eat the whole pizza…and count the fat. 3. Is olive oil in moderation good for you? How about spinach and other veggies? Generally, yes. 4. Is the cheese good/bad for you? Many people with NAFLD can eat cheese in moderation; if calorie-restricted, watch the amounts as cheese adds up. Good luck.

  • gail benson says:

    I am on a diet for a fatty liver. is it ok to eat a medium size jacket potato?

    • Greg says:

      If you’re not carb-restricted or otherwise restricted per your doctor’s orders, there’s no reason you shouldn’t eat the occasional jacket potato (yum).

  • Jacqueline Dube says:

    Hello Greg, I must of been reading this thread all night lol. I have been experiencing pain (only slight dull pain) and only lasts a second a couple of times a day but with it came a pain in my right shoulder. I read that if the liver is enlarged its connected by a nerve to the shoulder so I am only assuming my liver is enlarged. I have been drinking alcohol for around 7 years now. The first 2 years just every other weekend drinking Rose wine. Then I started drinking wine at home 3 times a week, a bottle each time for 2 years. Now I drink lager 4% per can every night for the past 3 years. I can drink between 6 and 8 cans a night. I am a carer and work long hours. I feel it maybe a habit of mine because I never have the urge to drink during the day plus the drink makes me sleep. After getting pain today at work, it scared me a little and I have been researching for hours. It is 21:09 and it is my first night without alcohol in a long time. I have my list of foods for when I hit the supermarket tomorrow and all is good for the liver. Thank you so much for this blog. Im only 5ft 2inch and weigh 50kgs. Im not overweight at all and I have a good appetite. I intend to not touch any more alcohol. Hope to keep in touch with you and Thank you very much.

    • Greg says:

      If it is only a habit, would you be willing to try just not having the alcohol at all for a little while?

      Shoulder pain from a source in the abdomen is usually called referred pain and yes, it can run along a ligament, muscle or nerve and wind up in an odd place.

      Personally, I would NEVER let abdominal pain go on the assumption that I already knew what it was. Please see your doctor and report back to us.

  • Janet Gibson says:

    Hi I think ive got fatty liver, have all the same symptoms, I have been a little lax over last couple of years with diet and movement, but I have started altering this, regular walking..
    my problem is the pain, that deep ache on the right side, hospital said it wasn’t urgent yesterday so have a week to wait for confirmation of results, but I’m pretty certain, how do you get comfy at night, my pain has only appeared in last two nights not slept for either of them, feel exhausted, tried propping myself up, lie on pillows, only way I’m comfy is if I stand up, can / will pain killers work I’m loath to take anything but just cant sleep, ive got another week and a half to wait to see my doctor, earliest appointment, help!

    • Greg says:

      Pain is actually not a very common early-stage symptom of NAFLD. The exhaustion is also concerning. If you are in serious pain, please, please get to the ER or Urgent Care and get checked out.

  • Crystal K says:

    My husband has been recently diagnosed with NAFLD. I can not find 1 source that has like a grocery list and my eyes hurt from all the research today. Do you know of a good place to get one. I need an extensive list, usually I do all the grocery shopping & cooking, well he is kinda taking over lol. I need a safe extensive grocery list for him oh and recipe book would be awesome sauce! So If you have one on this site or know of one, Please point me in the correct direction. TIA

    • Greg says:

      Crystal, shop the perimeter of the store! PRIMARILY you want to make your purchases from what’s along the walls – protein, dairy, fruits, nuts and veggies. That is your perfect start.

      The difficulty with “one” grocery list is that any given person will have his/her own intolerances, conditions/issues and state of current health. For example, I have gluten-free people in my family. “Whole” grains should be fine for many people – but not for this particular family member. That’s just one example…there’s lots that can impact one’s health and “perfect” diet.

      Start out as non-processed as possible…in other words, start with proteins, veggies and fruits (the fruits should be in moderation). Then add nuts if you can, and add dairy, again, if tolerated. Start SIMPLE and go from there. Good luck!

  • xpressions says:

    which is better.sweet or irish potatoes for a nafld diet with weight loss goal in mind
    plus is wheat o.k? , say wheat bread

    • Greg says:

      I’m not sure what Irish potatoes are. You wouldn’t think so, but sweet and white potatoes aren’t that far off in their macros. See this fun infographic (we’re not affiliated). So as far as “better” for NAFLD specifically, that’s negligible but if you are on a restricted diet of some kind (say, restricted calories or carbs), you’ll want to take the macros of all your foods into account.

      Wheat should be fine in limited amounts but we go overboard on wheat products in general ever since the now-defunct Food Pyramid. IF you are struggling with any of the following, do restrict your wheat accordingly:

      * wheat sensitivity
      * Celiac disease (not the same as wheat sensitivity although it makes one wheat intolerant – in this case, ZERO wheat is acceptable)
      * calorie controlled diet (wheat as we eat it – very refined – tends to be highly caloric for a comparatively small portion of food)
      * Type II diabetes (many Type II diabetics are carb restricted; check with your doctor)

      Good luck!

  • Jesus says:

    Hello i have been diagnosed with fatty liver through a ct scan, 26 year old male . In my high school years and a lil bit after I did drink a little to much. My Dr send me to get a liver function test a year and 2 months ago everything was normal. Ct scan showed signs of fatty liver, normal size everything else normal, (this was perform with a different Dr )he said could be excessive fats , malnutrition ,alcohol etc , he advise me to eat healthy , excersise . Now i wanted to gegt a second opinion with my regural Dr he advise me to stop alcohol for good eat well and excirse and it should get better he didnt soimd too worried wich im doing everythin as they both advise me . I have surgery tomorrow for gallbladder removal wich has been causing me pain he said is inflamated and has a lot of Sludging wich is causing my pain. Now im really scared i have been reading about Nash,cirossis,Ald,Nald etc . Dr seems not to worried but i am a lot and it makes me think with out my gallbladder it will make it worse plz help

    • Greg says:

      I wouldn’t worry yet, honestly. For one thing, you’re doing all the right things and for another, you’re receiving medical care, not guessing…and that’s important. Have you asked your doctor specifically about if and how this surgery may affect your NAFLD condition?

      • Jesus says:

        Thank you for your response ~ Trust me i have asked my Dr millions of times if gallblader removal will affect or worsener fatty liver and he said no i wont , he gave me thia medicine called heppa merz to protect my liver now once i eecover from the aurgery ill be excirsing and hopefully i wont be that late for fatty liver reversal .im still really shocked scarred and disappoinment at my self perhaps for alcohol consumption .

  • Jeani says:

    My 11 yr old son has been diagnosed with fatty liver disease. We have been told to watch his sugar intake for th next 2 months…in doing so for th past 2 weeks …he has been experiencing light-headedness dizziness and nausea and i am worried…pulse rate is ok during these times…is this a side effect of FLD or should i be taking him back to the emergency room? ???? Help!!

    • Greg says:

      You MUST see his doctor about this and if the doctor is unavailable, yes, go to the ER or Urgent Care for severe dizziness and nausea.

  • Laurie says:

    Hi Greg- I got a shock a fewew weeks ago when I was told I had a fatty liver! I work out, don’t have an absurdly bad diet ( not a sugar person, don’t fry foods etc…).But I was a closet drinker for several years… This diagnosis has halted that completely!! My father died of cirrhosis at my age…And I’m afraid… I go to the doctor Monday to find out more…My question is, how much difference is there between alcoholic fatty liver and nafl?

    • Greg says:

      Laurie, please don’t panic yet. You’re doing the BEST thing, which is: addressing this right now, and getting appropriate medical care.

      Here is a cool article on the differences. And there definitely are differences so again, don’t panic. I am not trying to minimize the fact that your father died of cirrhosis. I am very sorry for your loss. I am sure you miss Dad terribly. Take care of yourself now and the likelihood of your NAFLD progressing to permanent scarring (i.e. cirrhosis) is very small. Let us know what your doctor says.

  • diamantina vega says:

    I found this site very educational and informative. I had high cholesterol all my life, I am 61 now, when my dr found out i was too young to take cholesterol pills because it will damage my liver. Well now when I began taking cholesterol pills i couldnt not tolerate any.\
    I had an ultrasound and i have fatty liver, i ask the doctor and he says in a laugh manner that he also have fatty liver and all he told me is to loose weight on my tummy. I am 5.0 high and 120 pounds, I am trying to loose some.
    Now the ultrasound didn’t say what level my liver is on relation to fat, i was reading the post and people are giving the level o how bad the liver is. is this something that i should ask my doctor.
    I am getting dizzy in the last while and i wonder if this is because the fat liver


    • Greg says:

      Dizziness can have any number of causes. I’m concerned that your doctor laughs at you…is it possible to look for a new doctor? Yes, NAFLD is common, but I can’t see laughing about it. In addition, 120 may be on the high side (BMI-wise) of “normal” for 5′ tall, but it’s not ridiculous or anything. Having a greater than 5% of fat as the total of your liver is, technically, the definition of NAFLD. Was this measured in the ultrasound? Did you get a rough percentage (estimate – it’s hard to get this exact even via ultrasound) and did the doctor give you a designation, say Stage 1?

  • Brittany says:

    Hi I’m a 24 year old female I weigh about 125lbs height is 5’4 I was just diagnosed with a mild fatty liver from a CT scan. My blood work (liver enzymes) were normal.. can eating alot of fast food and lack of exercise cause this?

    • Greg says:

      “Eating a lot of fast food” – yes and no. If you are over-fat even though at a normal weight (something that typically only happens when there’s lower muscle tone, so that most of the weight in question is in fat) then some of that excess fat can accumulate around and/or in the organs. This *could* happen from eating fast food, or even just from eating in excess. It is very difficult to say and it’s a bit of a stretch; only your doctor can clue you in there. However, since you obviously do have excess fat (showing in your liver), you want to reduce that. Have you changed your diet habits? What are you eating currently?

  • Wendy says:

    Hi Greg, just been diagnosed with fatty liver, feeling bit down about it, also have,polymyalga and on steroids for this complaint. Do they help give you fatty liver. And what foods can I eat is instant porridge with skimmed milk ok?is shredded wheat ok, find breakfast a problem,

    • Greg says:

      Steroids have been implicated in NAFLD though the exact causation/correlation argument hasn’t been determined yet. Don’t stop any drug regimen without asking your doctor, though.

      Depending upon your dietary restrictions if any, porridge or shredded wheat should be fine.

  • Jamie says:

    Hi Greg. I was curious what your thoughts were on artificial sweeteners such as Stevia. I know most of these sweeteners are bad for you but I was told Stevia may actually be beneficial.

  • John Agbo says:

    My name is John Agbo, I was diagnosed to have fatty liver disease, my stomach is swollen up and my legs, what should I do?

  • Mayra Castaneda says:

    Hello, I’m 21 and I was diagnosed with fatty liver about a week ago
    Can I drink milk with a fatty liver?
    I’ve read that milk has some percentage of salt
    And I’m doing a liver detox trying to eat only fruits and vegetables for 1 month I’m avoiding milk, eggs, gluten, sugar, salt, canned food, and red meat. Is this diet ok or is it to difficult? Also, It’s been a week already and I had a little bit of cake would that affect me in any way?
    And I’m breastfeeding I don’t want to leave my baby away from vitamins he needs what can I do?

  • Rona says:

    What would be a one day menu plan for breakfast, lunch and supper for non alcoholic fatty liver with no weight issue? Just looking for some suggestions on meals I could possibly eat on a daily basis.

    • Greg says:

      Hi…check here for some guidelines. Be sure to check your doctor regarding dietary restrictions or other issues that may be specific to you.

      Also have a look at the free ebook on the link to the right.

  • -Eileen Libbey says:

    Can one have more than two pieces of fruit, per day, if one is trying to reverse fatty liver? Are pineapple, and frozen (pitted) cherries, too high in sugar content to eat? I eat these with plain low fat yoghurt, and slivered almonds, and it appears to be a healthy way to have a hopefully healthy treat. Also, if one has dark chocolate, as an occasional treat, isn’t this kind of treat too high in sugar, and fat, to be healthy, if one is trying to reverse fatty liver? Chocolate is one of the things I REALLY miss on this very healthy diet! Thanks! – Eileen

    • Greg says:

      This will be very individual, but I can say I certainly eat at least two servings of fruit per day (watch what a serving is – it can be smaller than you think, and will vary from food item to food item).

  • bush says:

    what exerise to do while suffering from NAFLD and can noddles be eat?

    • Greg says:

      I don’t eat wheat anymore, but many individuals with NAFDL can tolerate small amounts of various types of pasta. Your mileage may vary, so after you’ve asked your doctor for the go-ahead, experiment. Remember that actual “portions” of pasta are MUCH SMALLER than the huge plates many of us are used to being served. As for exercise, what do you like to do and what are you goals?

      • Sravan says:

        I had non alcoholic fatty liver for an year. ..I practised both alopathy and ayurveda for 2 months each. ..but the result was same. ..later only know it needs 3 months to 1 yr will take for cure this disease..nw I am going with homoeopathy. .I reduced my food and avoided all junk foods. .my sgpt level is in the range 100-140..how long will take to normalise. ..any problem for taking fried fish once in a week…here I saw egg is good bt doctor told to avoid egg n white meat too

        • Greg says:

          How quickly your liver recovers depends upon so many factors, really. I have utilized homeopathy for various aspects of my health in the past but personally (this is just me) I was much more pragmatic with my NAFLD. I really got down there to work (physically) on revamping my diet and by incorporating exercise.

  • April says:

    My husband is suffering from stabbing, sharp pain around under his right shoulder blade. When I googled it says it could be related to liver problems. He had done MRI and so many other tests for his shoulder and everything shows good results and nothing wrong with the shoulder so I’m thinking that it could be connected to liver problems.
    What should we do? Help, please!

    • Greg says:

      Yes, it could be liver issues, but stabbing shoulder pain could have other causes. See your doctor right away. 🙂

  • Do you know if eating a lot of microwaved food could hurt your fatty liver. Almost everything I eat is cooked that way. And I have forever. Heating up restaurant food too! I over microware food. Thank you. Betty

    • Greg says:

      Nope. Microwaves only heat the water content in foods, so there is nothing unhealthy about microwaved food as opposed to cooking it any other way (but use glass or Corningware containers, not plastic, which could leach chemicals into your food). However, pre-packaged meals for the microwave (ie “TV dinners”) are bad, because of their highly refined nature – lots of added salts and sugars.

  • Vaibhav Sharma says:

    Its true a healthy diet is so important, i loved eating crisps, sugary stuff, lots of fat and oily food, result-Non Alcholic Fatty Liver Disease. I tremble on the thought of stop eating my “favourite” things. Down the line after 6 months I am so happy. I dont crave for those fries, crisps or matter of fact biscuits too (was shocked to see how much fat and sugar they contained). Got my blood test and the liver enzyme came normal, although just below normal level but the doctor said considering what it was 6 months ago it is very impressive and asked me to continue doing what I am doing right now. Its all about your changing mindset, eating healthy, regular excersie (a mix of cardio and strength) and staying away from those “favourite” food. And a big effort was from my wife too who kept nagging me to change my eating habits, true you need someone to keep an eye on you!

  • Susie says:

    I have fatty liver, diabetes, hypothyroidism and a few other health issues. My problem is I suffer from excessive bloating, gas and constipation. Dr. prescribed lactulose and beneficent. However, they are not working. When I do have a bowel movement which is a struggle in itself, I always have pain in my back and upper right part of my stomach. What can I do to make bowel movements easier. I eat plenty of fiber, my diabetes is under control. I need some relief & quick. Any suggestions please?

    • Susie says:

      I have Non alcoholic fatty liver. Forgot to mention that. I mostly drink only water sometimes I use water flavor enhancers. No sodas may drink tea sometimes. No added sugars. Thank you for any help or suggestions.

    • Greg says:

      Have you considered trying an elimination diet to find out whether you might have any food allergies/intolerances?

  • Shayne says:

    Hi Greg,

    I just found out that I have fatty liver. I’ve been researching on how to reverse it because a lot of illness come with it and I don’t want to be in this state anymore. The information and answers you shared are all very helpful. I just wanted to thank you and ask if I can still have some hot sauce on my veggies or white meat? Just to get some taste. Or do i have to give that up as well during my diet? Thank you.


    • Greg says:

      My stomach is sensitive to hot sauce (nothing to do with my liver, AFAIK…I’m talking the actual stomach lining) but I haven’t read or heard of any negative interactions with hot sauce and a fatty liver condition. If you are not sensitive to hot sauce, I can’t see why not.

  • Anu says:

    Hi Greg,

    Recently I have been diagnosed for a Fatty Liver Grade 1. also a diabetic with hypertension. ,

    Am walking 60 mins in a day (30 mins morning and evening each), reduced 2 kgs from 61. Now am 59Kgs.

    My doctor has not prescribed any medicines for Fatty liver as such. Am a pure vegetarian, trying to change my life style eating more nature friendly to the body addressing my above problem.

    Please suggest how can I get of this Fatty Liver in a natural way. I work for an IT organization in India.

    Thanks in Advance.

    • Greg says:

      Have you checked out the free ebook? Sounds to me as if you’re on the right track. I agree with your doctor not starting out with meds. Generally, NAFLD (in its early stages particularly) is best treated by (logically) getting the level of fat down in the liver, which involves reducing fat throughout the body. You are doing everything right.

  • Brock says:

    Hello can u give me the link to yr book please

    • Greg says:

      Hi there…please click on the link on the right-hand sidebar if you’re using a desktop device. 🙂 ->

  • carol steward says:

    Greg what cereals besides oatmeal is safe to eat when on a fatty liver diet? I eat oatmeal every morning with fruit but like cold cereal in the evening. Thank you for all the information.

    • Greg says:

      Hey, Carol. This depends upon your body and what it can handle. What you’re talking about here is a lot of carbs in one sitting. That can be just fine for some people; others need to restrict for related issues (for example, pre-diabetes) or for weight loss (fewer carbs generally means a lowered appetite and it physiologically means a lower insulin spike). If your body is handling the carbs fine then really any cereal you chose will work for you. Obviously, if it were me I’d be going for the one with the least (added) sugar and highest nutrients just for overall health sake no matter how my insulin and other factors were. Good luck!

  • llinda Mays says:

    I have fat around my liver I am in pain could I get a copy of your ebook

  • Cristina says:

    Are spinach tortilla wraps ok to eat if only once a month? I have been eating raw and substituted hummus for almost every meal. No alcohol, quit smoking and only drink water or tea. A splash of ACV or aloe help spice up my water. I’m only 123 pounds and 5’3 so weight loss isn’t my main priority. Getting healthy-er is all I’m focused on right now. I’ve been a vegetarian for most of my life but have now gone back to including small amounts of fresh fush. I’d love it if I could throw a bunch of veggies in a spinach wrap.

    • Greg says:

      Sure, why not? Unless you have a gluten intolerance (many vegetable wraps contain wheat) I can’t see why you shouldn’t have these occasionally. If you have carb reaction issues then watch the amount of carbs. Sounds like you’re on the right track to getting healthier. And yes, load up your wrap with more veggies. Actually…you’re making me hungry!

  • Hanster says:

    Hi again, I have a fatty liver 🙂 , Last question, how much Avocado can I eat per day? Thank you!

  • Vivien lane says:

    I had my gall bladder removed March 2015 no advice on diet so carried on eating as I was a recent trip to hospital and a scan of my stomach revealed I have NAFLD, I was told I needed a cholesterol test and my gp is phoning me in the morning as she needs to discuss the result so I know it’s bad news I’m trying to change my diet but it’s hard I also started taking milk thistle as an aid to liver health how long will it take for an improvement to show and can I cheat occasionally?

    • Greg says:

      Milk thistle is great and supportive of a healing liver. Be careful on the “occasional cheating.” I know it’s tough not to EVER cheat. But right now, you have more than one condition going on so you have to really “eat clean” at least for the time being. You may not have bad news on the cholesterol – all these issues are often related but not one hundred percent of the time. Looks like your doctor is just being cautious, which is a good thing. Follower he advice and let us know how things go for you.

  • Jody says:

    I was put on a liquid diet (slim fast 4 shakes a day, 3oz piece of grilled chicken, sugar free jello, water) for 2 weeks for gall bladder surgery due to fatty liver. I have 9 more days. I’m starving and I’ve lost 10 lbs in the last 6 days. I don’t think I can keep it up because my cycle started. Would it be ok to have boiled shrimp or some shrimp in soy sauce? I don’t have chicken. Thanks in advance.

    • Greg says:

      Jody, how did your surgery go? In my experience extremely restrictive diets can’t work for the long haul. They are necessary for some procedures (such as yours) but did your doctor give you recommendations for a post-surgery diet that becomes less restrictive over time (as you heal)?

  • Don says:

    I have severe fatty liver. I cannot eat ANYTHING without being extremely bloated to the point where it is hard to breathe. My liver is constantly in pain. Sharp severe pains and long burning pains. Can I juice some carrots and drink daily with beets to help?

    • Greg says:

      If you are bloated after eating pretty much anything at all, in any quantity, please see your doctor. Good luck and good health to you.

  • Chris says:

    23 years old and have a fatty liver 6ft 212 ponds I am down to 201. Breakfest. Eggs with onions sweet peppers four pieces of bacon,apple sauce and cottage chesse. Supper is fruit,nuts and sliced ham. All meats are right from the deli. I do cheat a little for breakfest i do have a glass of chocolate milk everything eles i drink is water. I got the frist 10 off wich everyone says is the “easy 10”. Doctor wants me to 190. Before I go back to see her. Anyone got any suggestions of other food to be eatting?? I’ve been a month and 10 days away from alcohol so I know this is also helping.

    • Greg says:

      Chris, the only thing I’d suggest would be to get in more veggies. They bulk, they add fiber, vitamins and minerals, and they are generally (if non-starchy) very low-cal. I would also watch the nuts portion. One ounce is not a whole lot of nuts, so count them out. Way to go on your first 10.

  • Greg says:

    Hello, Alek. Sourdough bread, while delicious, packs the same carbohydrate punch (if you’re watching that in your diet) as more refined breads. I do enjoy sourdough bread in moderation. 🙂 So you may be able to work it into your diet depending upon what the rest of your diet looks like. Try the 80/20 rule: eat cleanly 80% of the time, allow 20% for refined foods. Good luck!

  • Ashley says:

    My husband is scared about his liver health. (And has not been to the Dr yet) He is a heavy drinker on the weekends but trying as hard as he can to cut back. I told him I think that we (I want to be as supportive as possible) should try to eat better, “liver-friendly”, foods. I see that lean beef is an okay option, but what about game meat? Elk, venison…etc.

  • Constance Jackson says:

    Can we eat cauliflower

  • sheila hughes says:

    hello ,i have been told by the doctor.i have a fatty liver.high glucose and high chlostrael. i dont eat many different types of foods. usually just red meat. crisps sometimes fries.pies not very often.drink occasionally.i only like raw carrots nothing else.sandwhiches.so i am really struggling with what to eat.would be grateful for your advice.thankyou.

    • Greg says:

      Hi there! You really need to expand the foods you like. 🙂 Have you tried soups with veggies pureed in them? Tomato soup “covers” a lot of other veggie flavors, for example.

      Do you like fruit? Nuts? Yogurt?

  • Hazel says:

    I have my liver enzymes elevated they are high I was told that I have a mild fatty liver and it was enlarge. what can I eat I don’t want to make it worse

    • Greg says:

      Your doctor told you this? What did he recommend?

      We offer a free ebook that is a good general jumping off point toward liver health. However, if diagnosed, I do NOT recommend your taking anyone’s advice – including mine – over the advice of your doctor, who has actually seen you in person, knows your medical history, etc.

      Good luck & good health to you!

  • Susan says:

    I just saw the post from Freida about the cantaloupe. Cantaloupe IS a trigger for gallbladder problems. I had my cholecystectomy in 1986 and still avoid cataloupe because of the symptoms it produces even now. I can eat most foods, even buttery, cheesey dishes, as long as I avoid my Real enemy, trans fats.

  • John Andrew says:

    Is it okay to eat pork or chicken meat? Because i have fatty liver

    • Greg says:

      Unless your doctor has given you dietary restrictions against pork or chicken, these can be a healthy part of your liver health program. Choose lean cuts and make sure you get your vegetables in as well.

  • Elizabeth says:

    Can I eat pork if I have fatty liver and what can I take to help me reverse it

    • Greg says:

      Unless your doctor has given you restrictions against pork, lean cuts of pork are fine, as well as lean cuts of beef, chicken or fish.

  • Melissa says:

    Hi Greg! I just got diagnosed with a fatty liver..im having an aching pain on my ride side near my ribcage for days now..ultrasound showed i had an enlarged liver and a smallstone on my gallbladder..i havnt gotten any other tests done yet or bloodwork..im extremely desperate to know what is causing all of this..Ive been to several gi docs and they tell me excercise and a healthy diet is all i can do..im 5’4 weigh 156 pnds. 29 years old.. i just started changing my diet i was never a healthy eater. Do you have any suggestion?? I also have an underactive thyroid..and i am having muscle aches in my legs and knees, hairloss and shortness of breath!!! Thanks in advance!! Im so worried!!!

    • Greg says:

      Don’t worry yet, but do go back to your doctor. Did you inform him/her of your hair loss, shortness of breath, etc.? Exercise and a healthy diet are definitely places to start. Improper diet is a very very common reason for NAFLD. Please report back and let me know what your doctor says and how you are feeling.

  • Nawaz says:

    in case of enlarged liver, is eating chowmein ok? Thanks

    • Greg says:

      It can be, depending upon how it’s prepared. It can be tricky to know exactly what went into a takeout/restaurant dish (careful – you won’t always get the whole truth if you ask; I’ve had this experience), so I’d recommend finding a healthy recipe using lean cuts of chicken, beef or pork (depending upon the type of chow mein you want) and focusing on lots of vegetables in the dish.

  • Quenz says:

    Good day,

    I would like to take some advises from you. In my abdomen ultrasound it shows that I had a mild diffuse fatty liver changing to grade 1. Please give me some advise on how to get a normal and healthy liver? I had gallbladder removal 1 month ago and right now I avoided to eat hig fatty foods. But most of the time I feel I have acidic and gases in my stomach.

    • Greg says:

      Have you read the ebook? See the sidebar to get your free copy. As to the acidic reaction, from what I understand, this is not uncommon for some gallbladder removal patients, but I would ask the doctor about this issue.

  • Mary Ann says:

    I recently had an ultrasound due to pain I had which I thought was due to my gallbladder because gallbladder problems run in my family. However, the result was “early fatty liver infiltration” which is the earliest stage of fatty liver disease. My blood work was normal. So I have joined a gym and, although I was eating pretty well the last few months , have really made good choices with my diet. I need to lose a substantial amount of weight. I have lost 13 pounds in the last 2-3 months. The doctor thinks it was caused primarily from my weight. With this condition, do you think the fatty liver condition can be reversed easily since it is in such an early stage? I really enjoy your blog, too! It has given me hope. Thanks!

    • Greg says:

      Given what you’ve said here, yes, it sounds as if your NAFLD is reversible. The liver has remarkable healing capabilities if treated correctly. It sounds as if you’re doing that by revamping your diet and getting plenty of exercise. Congratulations and continued good health to you.

  • Marilyn says:

    Recently diagnosed with NAFLD. I am trying to find a balance between the proper foods to eat to reverse NAFLD but with GERD coupled with gluten and lactose intolerance I am have difficulties finding a balance. I cut out all fried and processed foods (except 1 slice of bacon 1 time a week). Most fruits make the GERD flare, citrus is a definite no no. Any suggestions would be helpful

    • Greg says:

      Are you working in conjunction with your doctor on a diet that will address all these issues? There are a number of things going on here and it sounds like your body has been under a lot of stress from all different directions. Healing may take a while. How are you with veggies? Lean meats? Are you able to tolerate those? I’d stick with lean protein and vegetables as my primary diet for a while and see how that works out, as these two categories tend to be low on the reactive scale even for people with sensitivities.

      • shankar says:

        Sir i hv fatty liver i m drinking daily morning egg its good for lever or not?

        • Greg says:

          Eggs contain choline, which is excellent for the liver!

          Ask your doctor if you have any egg restrictions. If not, your egg each morning should be fine.

  • Ayesha Cader Hathy says:

    Many Many thanks to Greg and all contributors who have helped me a lot in understanding my Grade 11 Fatty Liver. I have been advised to walk till I sweat for half an hour daily and my dietitian has place me on a months meal plan after which a review is required. No carbs, oil, butter, cheese, any type of sweets , juices the lot. Instead lots of veggies, a small piece of fruit after every meal, lean meats, fish. Dinner before 7.30pm. Boiled grain for breakfast with fruit at least three times a week. Eg: Cow pea, chick peas, green gram. I squeeze over lots of lime juice with no salt and it tastes great. But daily 10am and 3pm green or plain tea with two crackers or a piece of fruit. I have to lose 5 kgs in a month !!. My cholesterol and pressure is under control Thank God. Greg I have taken a lot of advise re the type of veggies that are good for this type of condition from your Blog. Once again many many thanks and blessings on you and your family. Ayesha

    • Doreen Porter says:

      I have been eating for breakfast bran flakes with blueberries and tablespoon of honey
      Oatmeal with silk milk soya with cinnamon and honey I feel good with that .
      But I just had salsa and tortilla chips and I got a sore shoulder.
      I dont think that was not good.i am making egg salad just a little mayo I watch the sat fat and trans.😥

  • Nawaz says:

    Hi. Can you please tell me if eating chowmein is ok if one has enlarged liver? Thanks

    • Greg says:

      Chow mein noodles are carbohydrates and are often cooked in oil, and the fat content is high … so, I would avoid them.

  • Michelle Tijerina says:

    I’m not sure if my symptoms are related to my liver or not. All of my tests (labs, ultra sound and CT) have come back normal. But, I feel like I did before I had my gallbladder removed 3 years ago.

  • Dawn says:

    in trying to eat right i have switched from white potatoes to sweet potatoes/yams.. i was just informed in the past few days that i have fatty liver, and my liver functions isn’t working properly. growing up i had meat and potatoes every meal. have replaced alot of potatoes, rice and pasta with more veggies. and sweet potatoes.. will the sweet potatoes hinder my liver from improving? having them about once or twice a week.. roasted in the oven with a mix of olive oil and a touch of butter. where i used to put alot of brown sugar and cinnamon i no longer eat them that way .. i eat them plain.. and found out they are great with no sugar .. the doctor told me to add a dash of cinnamon to it for its good for health as well.. am assuming the sweet potatoes are ok with her approval for the use of cinnamon..what is your opinion on this?

    • Greg says:

      You are absolutely right! Sweet potatoes have a lower glycemic index – less sugars and more vitamins and fiber – over regular potatoes. Cinnamon is fine, brown sugar is not (it is simply white sugar with molasses). Keep up the good work!

  • mirella says:

    Help! My son age 16 was diagnosed with a fatty liver and it has been very difficult for him to change his eating habits, it has also been difficult for me to explain to him the importance of the changes he has to make, because being his mom he thinks I’m nagging at him…I would like to know if you have recipes that will help the transition to healthier eating be easier for him. Thank you for your time.

    • Greg says:

      There are a lot of recipes in the guide I suggest – also see if you can persuade him to take up some activities – team sports, swimming, etc. One trick that worked for me was swapping Pepsi with soda water and a squirt of juice to make a spritzer. It’s all about swapping bad foods for better foods. Maybe also try swapping potato chips for organic tortilla chips? Ice cream for frozen yogurt? Introduce trail mixes? Do a search for “swap snack foods” for some ideas. Best of luck! I have a grandson about to enter his teenage years, so I know how tough it can be!

  • Jennifer Sicat says:

    I have diagnosed recently diffuse fatty liver changes. i don’t drink alcohol and i’m less than a 100 lbs at 5’4″. how did i get it and what can i eat and what can i not eat?

    • Greg says:

      Causes are poorly understood, but there is more direct evidence that it is a metabolic disease interlinked with obesity, bad diet (ie refined breads, soft drinks and “junk food”) and diabetes. It could also have been caused by certain medications, or even just hereditary. I wish I can help more, but the steps I suggest should help give you an idea of healthy foods to eat to help stop and even reverse the condition. Best of health!

  • Jyothi says:

    Hi Greg,

    It is really nice to see your response/feedback for all those who are facing some problems. It is really appreciated.

    Is it ok to have fruits like 2 tangerine; plum; few berries per day who is suffering from fatty liver and sugar levels in border? How about Israeli pearl couscous/qunioa once a week and rest of the day’s cracked wheat?

    It is really helpful if u can guide us..

    Thanks and God bless you

    • Greg says:

      That should all be good, but talk with your doctor if you have other issues. The main things to avoid are refined sugars, pastries, white bread, soft drinks and other foods where sugars and carbs are not locked with fiber. The fiber helps your liver process the sugars more slowly, and thus helps avoid any sugar spikes that could further harm your body. Take care!

  • Leela. says:

    I have really learnt a lot reading all this. I have a question….as ive been prescribed “Brown Bread” can i
    toast it,to lessen its “impact”? Ive tried all the others and i get a pain in my Liver,which is discouraging.
    So,i do not eat any Bread.. brown or otherwise. Is this okay? What about carbs?
    I really appreciate what i am learning and also to know that there are other people like me with NAFLD stage 3.
    The Dr has put me on a strict diet…chicken/fish,all vegetables,avocado,papaya,citrus fruit,brown bread and coffee and dark chocolate.Oh yes,and extra virgin olive oil.I am feeling better following this,i admit. Thanks alot,Greg for your patience,

    • Greg says:

      Toasted brown bread has the same carbs as regular. The only reason why whole wheat bread is better than white is because of the fiber, which helps bind the sugars – carbs are converted to sugar in your body. With fiber, the sugar is processed more slowly. Plus, it makes you feel fuller, so you don’t eat as much. That’s why, for diabetics, juice is bad (no fiber), but certain fruits can still be eaten (sugar plus fiber). Take care!

  • Lindsay Carrol says:

    I am learning some info that I was not aware if before now about fatty liver. I read a report from my doctor about me and it reported I drank from 0-2 drinks which I do not. Right now I an kind if confused. The report also had more mistakes. What can or how can I follow up with getting better information.

  • MBT says:

    How long does it take to reverse fatty liver?

    • Greg says:

      It all depends on your current health and stage of the disease. I had moderate fatty liver, and it took about eight months to show normal liver enzymes. But I’ve heard ranges from 3 months to 2 years, so it’s best to talk to your doctor.

      • Whoodat ? says:

        Must be different with the NA type. I went from stage three to normal, for a 60 year old, in 28 days….by skipping the 1/2 to one liter per day rum habit.
        My enzymes were also fine with the fat ? Nothing unusual. They stayed the same after the return ultrasound. The LDL dropped from 241 to 186, Trigs went from 128 to 80
        I guess I’ll take the $500/month liquor savings and go buy new Yamaha.

  • Lynn says:

    Great website here, extremely informative and useful! I have been also diagnosed with a fatty liver a few months ago and decided to completely change my lifestyle in order to reverse this condition that really scares me. I saw that there are a ton of different approaches to diets, what to eat and what not to eat when it comes to a fatty liver, so I’ve decided that the best approach is a semi-vegetarian one, without consuming any alcohol or fried foods. Veggies and fruits are our friends in this case and everybody will be shocked how well they will feel after changing to a healthy diet. I personally lost almost 20 lbs in three months after changing to this healthy diet. I was indeed overweight and lost more in the first month, while now it’s about 2-3 pounds per week, but my weight is still going down, I feel a lot better and I never starve myself.

  • Freida says:

    Hi fellow gardener! lol I have been reading all your responses and have learned soooo much. Thank you so much! I had my Gallbladder out 6 months ago and after suffering for 20 years with it I was so happy to have it out. Right after the surgery I went back to the doctor and he said I had a Fatty Liver but I I thought it was because I was overweight and no big deal. So I went on to try every food I could not have before and had great fun for a while.

    But this last week I have been having all the symptoms and pain in my right side. I was afraid to eat anything so I went to juicing a nice green drink. However I now have diarrhea. I read it’s okay to eat eggs so I just made some. We will see! lol My question, Is Cantaloupe a problem with a Fatter Liver. I had a huge slice of it last week which I could swear it touched this off. I washed it really good and took a one inch huge slice though the middle and ate it all. It felt like too much at the time. Wow, lots of bathroom runs since then. Well, now I am getting more serious about me SoCal Garden! I’m 67 and I hope it’s not too late for me!

    Thanks again for your generous tips!

    • Greg says:

      Hello Freida!

      Ha, I don’t think it was the cantaloupe. Likely it was stomach upset due to “fruit binging” (is that possible?) Cantaloupe is good for you, but like all fruit, it does “loosen” things up inside. Happy gardening! I’m harvesting another batch of tomatoes today for salsa.

  • Amber says:

    hello. I have been diagnosed with grade III fatty liver. My doctor suggested that I should start walking to bring my weight down. I have been walking for 15 mins for the past 10 days. Now i have been feeling pain in my right side (below rib cage) when i start walking. I have taken a break for the past 2 days. Why am i feeling this pain & what can i do to prevent it?

  • Ray Davis says:

    Is it ok to eat chicken liver while on a fatty liver diet?

    • Greg says:

      Yes! It is a great source of choline, a type of B vitamin that is needed for a healthy liver. (Choline is also found in egg yolks)

  • Pat says:

    How long does it take to not feel so tired I started this diet before I bought this book I get full really fast and was wondering if this is normal and also I am not hungry I have to eat even though I am not hungry .also been on this diet for 5 days I have lost 5 lbs already I do not want to shock my liver is this normal thx Pat

    • Greg says:

      That’s too much weight to lose, too fast. I would definitely check with your doctor to see if something else is going on. Feeling tired and a lack of appetite is a symptom of hepatitis. If you have a hepatitis infection, you should get better on its own after a few weeks, though it may take a couple months, but definitely get it checked out, as certain types can be more serious. Did you get blood tests done to rule this out?

    • Cecelia says:

      Hi pat
      What the name of your book?

      • Greg says:

        The Liver Diet Guide. I didn’t write it, I just read it for my own bout with fatty liver – it worked, I’m healthy again, and I decided to start a blog to help others.

  • Anyolo Samuel says:

    can the condition (fatty liver)be completely reversed?

    • keith gutterson says:

      I have fatty liver grade 3, I am on a diet now, but recently I had cows liver as I am fond of it, is it bad or good for my fatty liver. Can you also suggest some fruits and vegetables I can eat, and also if I can have Egg.

      • Greg says:

        Yes, you can still eat liver, and eggs are great because they contain choline. There’s some studies (like this one) that say a diet deficient in choline (a type of B vitamin) contributes to fatty liver. Best fruits and vegetables would be apples, pears, raspberries, oranges, avocados, beets, tomatoes, broccoli, carrots and cabbage … but pretty well all fruits and veggies are good. I’d reduce eating bananas and potatoes, which have lots of sugar and starch.

    • iola says:

      is pasta and spaghetti sauce bad for a fatty liver

      • Greg says:

        Well, if you’re looking to reduce your weight (don’t know if you are), pasta can be difficult as the amount of carbohydrates per “standard” (U.S.) plate of pasta tends to be quite high and can drive hunger for many people. This means ultimately you eat not only all that pasta but you’re hungry an hour or two later.

        As far as the actual effects of wheat on the liver, people vary on this. Many people who follow our plan eat pasta and bread in controlled amounts. Ask your doctor whether it’s safe for you to consume wheat products and if she says yes, add them back into your diet slowly and watch for a return of symptoms and your general feeling, as well as keeping an eye on test results if your doctor has you taking updated tests regularly.

        Spaghetti sauce can vary in its composition but people react to tomatoes differently. Some individuals are sensitive to the acidity in tomatoes and there is also a segment of the population who reacts, usually with a flushed face/hot feeling, from tomatoes. If you don’t have these indications, tomatoes should be fine for you and for your liver.

  • Wency says:

    I feel sad right now because I have fatty liver and I LOVE food! I am 7 pounds overweight. It’s not really the sad end-of-the-world-sad. I just miss eating burgers, fries, pizza, donuts etc. Now I see my family eating those and I envy them so bad. I wonder if I can reverse this in a month so I can have just one bite of those foods again? I won’t go back to my old habit but I reaaaaally want a bite. Just a bite :(. I am not making any sense. I think I am having withdrawal symptoms :).

    • Greg says:

      I certainly understand, Wency! I had (sometimes still have) the cravings. What you can do is have a one day a week break, but don’t go overboard (ie one donut, not six!), and make sure it’s only that one day. Make sure you are also exercising regularly. It definitely is unfair to see your friends eating whatever you want, and not getting sick. You might not believe it, but if you do stick to a new “lifestyle diet,” you won’t crave the fat and grease in those foods anymore.

      With me, it was salt, and I had hypertension along with fatty liver. So, I cut out the salt as well. It was very difficult at first, however, I persevered. About a month later, I had some potato chips … and it stung my tongue! It tasted horribly salty! I thought maybe I had a bad batch. Nope, it turned out my body actually started getting used to less salt. I can’t stand salty foods anymore, and I have to ask them to halve the salt when I go to restaurants.

  • Anyolo Samuel says:

    In African set up, it is very difficult to get such foods as spinach how do I substitute?

  • Do you every have any exercise suggestions for people with numb legs/nerve dmg.. from 3 back surgeries, that the feet can walk if my brain says to walk, i have to be very focused. It seems everything includes walking! I have a job that I am seated most of the day and have gained weight in the last 20 years, now it hits! Ansy suggestions that others might use, not the ones that are so fortunate to have the use of their legs. Sue M. Anderson

    • Greg says:

      A lot of “losing weight” actually focuses on what you eat – the number of calories burned per day vs. the number you consume. So, instead of fighting to exercise, try a Mediterranean diet instead (which is what I have done) – olive oil, fish, vegetables and fruit. Talk to your doctor or a nutritionist to chart out the best approach for you.

    • Al says:

      Try aqua aerobics or walking in the swimming pool/beach. Takes th weight and pressure off your legs etc

  • Peggy Trout says:

    Can you eat eggs? I love eggs.

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