How To Cure Fatty Liver Disease

A proven 6-step process to jump start your fatty liver recovery

Greg Daniels – December 16th 2017

Note From the Author

Hey there, welcome to FattyLiverDietGuide.org!  

This page is here to act as a road-map to your liver recovery. 

Below I have outlined a 6-step process on how to cure your fatty liver disease.  

These are the very same steps that I personally took to heal my own fatty liver.

Don't be overwhelmed by all the different health advice you read out there - getting a lean and healthy liver again may be easier than you think.

I try to break down all the complex medical information and give you the stuff that actually works!  I'm no doctor, just a guy who has been where you are. 

In Good Health,
Greg Daniels


diagnosed with fatty liver disease

So, you have been diagnosed with Fatty Liver Disease, and now you’re full of questions and wondering where to go from here.

Perhaps the very first thing you should do, before anything else, is to gain a clear understanding of exactly what this disease is.

In a nutshell, Fatty Liver Disease refers to a chronic, ongoing condition in which your liver simply has too much fat (lipids) in or between your liver cells. A build up of excess fat in your liver compromises its ability to do the jobs it was designed for in keeping you healthy.

Alcoholic Fatty Liver Disease and the Nonalcoholic version are practically the same – as the names imply, one is caused by drinking too much alcohol and the other is due to alternative reasons.

You are considered to have this disease if the lipid content in your liver is more than 5% by weight. Complications can start to occur if it’s higher than 10%.

The liver has many very important tasks that are absolutely essential to good health and wellness. When it is unable to do these things efficiently, your health suffers.

Knowing what the disease is and its repercussions on your health and well being will be helpful in taking the first step toward reversing it.

Yes, it can be reversed.

The liver is the only organ in the human body that has the capabilities of regenerating and repairing itself. But, you should realize that it cannot do this by itself. It needs help to restore itself back to an optimal state of health.

In short, it needs YOUR help.

How to Reverse Fatty Liver Disease

There are things you can do that will assist your liver in becoming healthy again after a diagnosis of Fatty Liver Disease. Here are some of the ways you can start to improve your prognosis:

  • Eat a healthy, well balanced and nutritious diet – Your liver needs good food from the basic food pyramid, including dairy, vegetables, “good” fats, fruits and proteins. Limit cholesterol and fatty or sugar laden foods. Add more cold-water fish to your diet for omega 3 fatty acids, which help repair cell structure.
  • Avoid high glycemic carbohydrates and sugar – This includes anything “white” – white rice, white bread, sugar, and most breakfast cereals. Substitute with brown rice and whole-grain bread.
  • Avoid alcohol – If you have the alcoholic form of the disease, you MUST stop drinking altogether … forever. Sorry, but it’s either continue drinking or staying alive. For the non-alcoholic version, limit your intake to a glass of wine once a day, which actually helps your liver. (Beer and spirits have no positive effect.)
  • check-circle
    Lose Weight … Slowly – If you are obese or overweight, begin a healthy diet and exercise to shed those excess pounds. Remember, if you are carrying too much fat, chances are your liver is, too. However, don’t go into “starvation mode” – this will actually worsen your condition.
  • check-circle
    Exercise – Getting enough healthy exercise can help you and your liver become healthier. Besides being good for you in so many ways, exercise can also help you lose weight, which will help get rid of the extra fat in your liver. 
  • check-circle
    Avoid certain medications, such as Tylenol and Aspirin – Talk to your doctor about any medications you are currently taking, as many prescription meds are hard on your liver.

Stages of Nonalcoholic Fatty Liver Disease

Basically, there are two types of this condition:  

  • 1
    Benign Fatty Liver Disease  has fatty infiltration of the liver without inflammation
  • 2
    Nonalcoholic Steatohepatitis, or NASH  has inflammation that can progress to cirrhosis.

There are three stages of Fatty Liver Disease:

  • 1
    Fatty Infiltration  In the first stage, your liver has too much fat but no inflammation.
  • 2
    Inflammation – The second stage develops when the excess fat in your liver leads to its inflammation.
  • 3
    Cirrhosis – The third and final stage is cirrhosis, which causes scarring and hardening of the liver.

Beyond cirrhosis, additional concerns such as liver cancer, liver failure, transplant surgery and liver-related death are more likely.

Regardless of which stage your Fatty Liver Disease may be in, it is still possible to improve or reverse it. The lifestyle and diet changes needed to deal with this health condition are the same for each stage. Even if you are in the third stage of the disease, you can make the changes that will improve the health of your liver, or at the very least halt progression of further damage.

Before embarking on any of the steps required to reverse the disease, you must work on your mindset and prepare yourself mentally and emotionally to cure it.

Get in the Groove to Improve

Getting in the groove to reverse Fatty Liver Disease will be an enormous help to you, psychologically speaking, in making the necessary changes to your habits and lifestyle. You might say that where your mind goes, your body will follow.

Rest assured, there is a lot you can do – many simple changes – to reverse it. Diabetics will need to adjust their diets according to the recommended ADA requirements.

STEP TWO  What to Eat For Liver Health?

Foods that heal fatty liver

A 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.

The 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?  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
  • Healthy Fats and Oils
  • Eggs (including egg yolk)
  • Nuts
  • 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.

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.

A step-by-step meal plan can greatly ease the transition into your new diet.  The "Fatty Liver Diet Guide" has a complete diet plan and over 30 pages of recipes, including liver-friendly desserts!  Check it out here.

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.

STEP THREE  Vitamins, Minerals & Herbs

natural herbs to heal sickly liver

Being diagnosed with Fatty Liver Disease isn’t a good thing, but if you take the necessary steps, you can reverse this condition with some simple lifestyle changes.

In this, Step 3, we talk about a few well chosen natural herbs and supplements, such as vitamins and minerals known to be liver friendly.

People have been turning to homeopathic healing aids such as herbs and natural supplements for centuries. Nowadays, we are seeing an increasing number of folks who are disenchanted with conventional modern medicine and its long list of prescription drugs for every imaginable condition.

While it can’t be argued that there are some health problems and diseases that require the use of prescription drugs, there are many that don’t – they can be successfully treated with safe, natural remedies and the occasional liver cleanse.

Science is finally starting to catch up, with tests and controlled studies validating the effectiveness of several herbs used for centuries.

Vitamins and Minerals for Fatty Liver Disease

Vitamins and minerals play an important part in your overall health and wellness, and can be exceedingly helpful in liver health.  Here are some that promote liver health:

  • B Vitamins B vitamins are your liver’s helping hands when it comes to detoxification of harmful substances in your body. Your body requires B vitamins for such jobs as breaking down bile in the liver that aids in digestion, as well as breaking down cholesterol.
  • Zinc – This mineral serves many useful purposes in your body, including healing wounds and normal clotting of blood. It also helps to neutralize harmful free radicals and can be a helpmate to the liver if it is compromised due to damage or disease, by strengthening the immune system. It is especially handy if your liver is overworked and unable to function at its optimal efficiency.
  • Antioxidants  Both Vitamin E and C are natural antioxidants that aid in healthy tissue repair and fight infection. They are believe to stop damage caused by free radicals and to help your liver perform its detoxifying role.
  • Choline  Choline, a B Vitamin, is an essential nutrient that transports fats from the liver. Recent studies such as this one suggests that a lot of fatty liver cases are caused by choline-deficiency. Choline-rich foods include egg yolks, beef liver and peanuts.

If you have Fatty Liver Disease and want to reverse it, or simply want to practice preventive care to keep your liver healthy, you should consider adding these vitamins and minerals to your daily diet.

Liver Friendly Herbs

Along with vitamins and minerals, there are several herbs that have long been believed to aid in liver health and function. These include:

  • White Byrony
  • Dandelion
  • Milk Thistle
  • Chelidonium Majus

Each of these herbal remedies can help you achieve and maintain healthy liver function and assist in reversing Fatty Liver Disease. You can also try a detox spray that you conveniently spray under your tongue a few times a day to deliver the liquid extracts of these herbs.

Herbs to Avoid If Your Liver Has Been Compromised

Be aware that all herbs are not liver friendly. In fact, some are unfriendly and downright hostile to liver health. When your liver is compromised, a lot of previously safe and ordinary ingredients are suddenly suspicious.  Here’s a list of some popular herbs to avoid if your liver is already damaged:

  • Mistletoe mixed results, but may damage the liver if improperly taken
  • Yerba Mate – can lead to liver cancer if consumed in large quantities
  • Peppermint and products containing Menthol   can be used as a liver detoxifier, but large quantities (especially in oil form) is too aggressive, causing dangerously elevated liver enzymes
  • Valerian  possibly toxic to the liver in large quantities
  • Kava root  linked to liver damage, except when prepared as a traditional tea
  • Sassafras  studies in the 1960’s linked this herb to liver cancer in laboratory rats, and it was banned by the FDA until 1994
  • Pennyroyal  highly toxic to the liver and kidneys
  • Nutmeg   Contains trimyristin, a saturated fat that contributes to fatty liver disease.

If you are diabetic, you should definitely check with your doctor before adding any herbs, extra vitamins, minerals, or supplements to your diet.

Using the appropriate herbs, vitamins and minerals can be therapeutic for those suffering from liver problems. Along with proper diet and exercise, they can be part of a healthy prevention regime for anyone who wants to keep their liver operating at its full capacity.

STEP FOUR  Losing Weight the Proper Way

lose weight to heal liver

If you have been told you have Fatty Liver Disease by a doctor, one thing is a certainty: You will have to lose weight if you are overweight now.

Having to go on a diet and lose weight is no walk in the park for anybody. Living in today’s society has predisposed many of us to gain weight and make it harder to lose it if we do pack on some pounds.

One reason why obesity is of epidemic proportions in the Western world is that so many people lead sedentary lives, especially as compared to our forefathers back a couple of generations ago. They didn’t have television, computers and movies.

Obesity And Lifestyle, Then and Now

For instance, in 2009-2010, an estimated 37.5% of adults in the United States were obese, and a startling 16.9% of children and adolescents were obese, as well.

Back before WWII, a majority of families lived in the country, growing and raising almost everything they ate. Adults and children of the household all worked outside raising food crops, along with the farm animals that furnished meat, eggs and milk.

With so many chores to do, a lot of calories were burned up on a daily basis. You ate fresh, home-baked foods and meat without growth hormones and antibiotics. Your chances of becoming obese back then were slim – no pun intended.

Contrast that to the ordinary lifestyle now, where a majority of us earn our living sitting all day at a desk. We then come home to the couch or kick back in the recliner and watch television. The only chores are putting the dirty dishes in the dishwasher, throwing laundry in the washer, and pressing the remote for the Roomba to clean the house.

Add to this scenario the temptation we’re faced with in the form of fast food, pizza delivery, grocery shelves loaded with every kind of sugary, high calorie treat and goodie imaginable, plus long rows of two liter soft drinks beckoning us to buy.

No wonder it’s so easy to pile on all that extra weight!

So, how are you supposed to avoid all that, especially if overeating has caused your Fatty Liver Disease?

Losing Weight to Reverse Fatty Liver Disease

If you have Fatty Liver Disease and you want to reverse it and restore your liver to its normal state of optimal efficiency, the way ahead is clear and unambiguous: You must lose weight. Period.

There are no qualifiers to this statement. If you are overweight or obese and have Fatty Liver Disease, you absolutely, positively HAVE to shed that excess fat. There is no other, easier way. It might not be fun, but you can do it and if you want to be healthy; you will do it.

One thing to stress, however, is that you have to take the extra weight off slowly. Chances are that you didn’t gain those extra pounds overnight, so don’t try to lose them too quickly, either.

With Fatty Liver Disease, too rapid weight loss can actually harm your liver instead of helping it.

This is because a sudden loss of body weight puts your liver on the defense, thinking you are in the midst of a famine (which until recently was often the norm, and which our bodies are designed for.) The liver will actually produce extra fatty acids, making it’s own condition much worse.

There are lifestyle changes that, over a period of time, can bring about a gradual weight loss that will prove beneficial to a healthy liver.

Easy Lifestyle Changes to Lose Weight

Before you go on some crash diet, sit down and realistically evaluate how much weight you need to lose. A minimum of 10% is recommended, though your doctor will know how much you need to lose.

Then, make a plan that will advance you toward that weight loss goal, safely and slowly.

You might be surprised at how little changes can bring about big results! For example, here are a few tips to lose weight:

  • Instead of using the elevator at work or home, take the stairs.
  • Park the farthest away in a parking lot to go shopping.
  • Go grocery shopping on a full stomach.
  • Leave off dessert as a rule, saving it for a special occasion treat.
  • Substitute fresh fruit or veggies instead of candy and chips. Leave it handy in the refrigerator, already washed and prepared.
  • Drink sugar-free flavored water instead of sugary soft drinks.
  • Make it a habit to take a brisk walk every evening, at least 30 minutes.
  • Cut out excessive saturated fats and replace with healthier sources of protein – lean skinless chicken and turkey instead of red meat.
  • Lower your carb consumption – swap out high glycemic foods with healthy alternatives
  • Stay hydrated! It’s easy to mistake thirst for hunger, so drink plenty of liquids.

If you stick to a healthy diet of good, nutritious foods, get at least half an hour of aerobic exercise every day and avoid the foods and drinks that are prone to pile on pounds, you might be pleasantly surprised to discover that losing weight doesn’t have to be an endurance test.

When you have shed that extra weight and lightened up your liver in the process, you will be rewarded with feeling healthier and more energetic as your Fatty Liver Disease becomes a thing of the past.

STEP FIVE  Regular Medical Follow-Ups

regular doctor visits

You have been diagnosed with Fatty Liver Disease. You’ve talked to your doctor, set up a diet and exercise plan, and set goals to follow.

So what happens next, as far as medical care?

Should you go home and shed the pounds, then not worry about seeing your doctor again until your next annual physical is due? Or should you realize that a fatty liver can be a serious health problem and one that your doctor will need to monitor as time goes on, for the sake of your health?

If you guessed the second option – see your doctor regularly – go to the head of the class!

Seeing your doctor on a regular basis for ongoing care and monitoring of your liver is of paramount importance to your overall health and well being.

Regular Doctor Visits

Having a fatty liver is seen as a “silent” disease – it normally shows no symptoms. To clarify, it does have symptoms, but these are often attributed to simple aging – a few more aches and pains, feeling more tired and having less energy.

A majority of patients discover they have the disease through a routine medical checkup.

After your follow-up, you should plan on seeing your doctor as often as he or she deems advisable. Your doctor will want to track your health, as well as do the appropriate blood tests and lab work, to determine if your liver damage is progressing.

By keeping an eye on the progression, or lack of it, your doctor will be better able to advise you regarding such lifestyle changes as diet, exercise and things you can to do to halt or reverse the condition.

If you aren’t comfortable with the doctor’s handling of your condition, you should find another doctor as soon as possible, because it is important that you trust your doctor and feel confident in your care and treatment.

To make the stakes even higher for your health, a fatty liver is often interlinked with Diabetes.

Along with physical checkups, your doctor will order various lab work and tests to show what is going on with your liver.

Tests and Lab Work for Fatty Liver Disease

Note that your doctor will state that you have a “possibility” of fatty liver. The only way to know for sure is through a painful liver biopsy, which is often unnecessary anyway – why show evidence when you can change your diet and lifestyle for the better anyway?

Here are some of the tests and various lab work that might be ordered by your doctor:

  • Liver Function Test – These tests shows your liver enzymes and whether they are elevated.
  • Imaging -Imaging tests may take a variety of forms, including a CT scan, MRI, and/or ultrasound.
  • Biopsy – If your doctor suspects serious liver disease, you might have a liver biopsy to remove a sample of your liver tissue for testing.

Besides these lab tests and blood work, your doctor will probably weigh you and if you are overweight, advise you on a safe diet to help shed the excess pounds as extra fat is also deposited in your liver, interfering with its ability to function.

If you are overweight, expect to be stepping on the scale at each doctor’s visit.

Perhaps one of the main things to focus on is not so much your liver itself, but changing the lifestyle habits that contributed to your liver problems, as these changes will have a beneficial effect on every part of your health – including Diabetes and other interlinked complications.

Fatty Liver Disease can rob you of the glowing good health and abundant energy you were meant to have. So if you have it, work with your doctor to reverse it and start living the Good Life again.

STEP SIX  Your Future & Staying Alive

surviving liver disease

It is said that the journey of a thousand miles begins with a single step. If you started at the first step in reversing Fatty Liver Disease and made your way through all of the steps back to a healthy, normally functioning liver … you will definitely feel proud.

You should give yourself a big pat on the back for doing what was necessary to restore your liver to its optimal efficiency.

But, here is a word of caution: Be very careful not to backslide into the same old bad habits that brought you to a diagnosis in the first place. It can be very tempting to tell yourself that you and your liver are both alive and doing well these days, and to indulge in some of the poor lifestyle choices that caused your problems.

Don’t go there.

Don’t Backslide Into Poor Health

No matter how wonderful it might sound to stray from your healthy, nutritious diet plan and start loading up on Big Macs, milkshakes and margaritas – don’t do it.

Yes, you have done well and are to be congratulated. Your liver undoubtedly thanks you for making the changes necessary to reverse the disease that gave you hard life choices. Don’t revert back to your old, unhealthy ways and make your poor liver go through all of that hardship all over again.

In the final analysis, a few moments of gratification as you wolf down a Whopper with cheese or slurp down a large mocha frappe with almost a thousand calories is simply not worth being unhealthy and feeling lousy again.

Recommended Reading:   Dorothy Spencer's liver diet guide

Tips to Resist Temptation

You might appreciate a few tips and tricks to help you stay strong.  Here are a few pointers to help you avoid slipping back into those same old bad habits and to maintain a healthy liver:

  • When you feel yourself wavering … on the brink of grabbing a second slab of apple pie with ice cream or some other toothsome but unhealthy culinary delight … remind yourself of how miserable it was to feel bad all the time and how awful it felt to not have the energy you needed to live your life to the fullest.
  • Have food alternatives. If you work in an environment where donuts are served every day, bring in a healthy snack that will satisfy your cravings.
  • Avoid overindulging in alcohol – if this is what caused your disease in the first place, you have to abstain. Once your liver tests come back normal, it is okay to have a glass of wine occasionally. In fact, there is research to suggest that a moderate sized glass of wine every day could actually improve your liver health. Bear in mind that if you are a recovering alcoholic, this is a no-no.
  • Reward yourself for sticking to a healthy diet. For example, you could allow yourself a light dessert or a mini-size portion of a sweet that you particularly love. Some people report great success in satisfying a sweet tooth with eating one of the little, individual candy bars. By giving yourself a reward for healthy eating, you are unlikely to feel deprived enough to binge.
  • If it is time to exercise and your inner demon is whispering a slew of reasons why your should skip it … tune out that troublemaker and go ahead with your usual exercise routine, whatever it may be. Most of the time, the hardest thing about exercising is just getting started. The best way to keep exercising is to have a set routine at the same time.
  • If you feel that you need help staying motivated, consider resources that offer support, such as Weight Watchers or a local gym. You can also find some great online forums made up of people going through the same thing as you and can get a lot of help and camaraderie there.

Once your doctor gives the all clear, stay healthy! It’s only the rest of your life we are talking about.

Discover the course that jump started my recovery


Want to Heal Your Fatty Liver?

This extremely helpful guide, called the “Fatty Liver Diet Guide” is an eBook that deals with every aspect and ramification of being diagnosed with fatty liver disease.  It offers a holistic, natural approach to treating and actually reversing fatty liver disease.

  • Karen Jackson says:

    Need diet for fatty liver and pancreas disease

  • Pawan says:

    Hello Sir,
    I have NAFLD See the Fibrosis report below:

    CAP value is 334 Db/m S3 Grade Steatosis, > 67% Steatosis
    Fibrosis Score E is 6.3 kPa, F1 Fibrosis

    Doctor has prescribed to me to loose the weight, I have loose 4 KG in 2 Months and I am not taking the Sugar from last 2 months and taking the Green Vegitables and Salad in the Food, I just want to know how much time it will take to reverse the NAFLD in this condition.


  • 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.

  • Ralph Tortuga says:

    So, recently diagnosed with NAFLD, and it was as a result of losing a lot of weight very quickly. Who knew losing weight could make you I’ll, right? Anyway, if I were to go the supplement route, would anyone know how much of what I should take each day? My cholesterol is high, but that seems a direct correlation to the weight loss as well. Assuming I get my liver sorted, it should balance out again.

  • Ralph Tortuga says:

    I decided to lose weight, as I loaded it on after being laid up from a back injury. I succeeded and lost 75 pounds in 6 months, most of which occurred in the first 3 months. While the weight loss was very needed, it resulted in fatty liver and elevated LDL. What should I do to get it under control? I know that the rapid loss elevated my cholesterol, and I do hope it comes under control.

  • Joy says:

    I have a diagnosis of NAFLD and pre-diabetes. I am overweight and sedentary, and actively trying to fix that. The doctor’s have me on low carb AND low fat diet.

    My actual question has to do with the right side pain. I have been having this pain for about a year now, off and on. The reason I had a CAT scan was to look for causes of the pain. They found a fatty liver, but both my family doctor and my gastroenterologist are adamant that the pain I am experiencing can’t be caused by the fatty liver. I see so many forums on line where people say they ARE experiencing the same type of pain with their fatty livers. Could my doctors be wrong? And could it mean my disease is more advanced because I’m feeling pain?

    • Greg says:

      Doctors can be wrong, but the bottom line on abdominal pain is not to give up until the pain is addressed. 🙂 Anecdotally, yes, we have heard from many people with NAFLD who had abdominal pain, but sometimes there was an extenuating health issue. It’s always a good idea to follow up on abdominal pain that doesn’t go away within the time frame the doctor advised it would. I don’t think it necessarily means your NAFLD, per se, is more advanced. There could be many answers to this.

  • Greg Dahlen says:

    I do wonder if my diet would help fatty liver disease. For about ten years now I’ve been living more than 90% on fluid milk products, cow milk and cow cream. Every day more than 90% of my diet is some kind of milk–skim, 1%, 2%, whole–plus I sometimes buy pints of half-and-half or fluid whipping cream and drink them straight. For me the diet helps with eye problems. If I eat solid, mixed food my eyes hurt and vision blurs. But if I follow this diet, they feel and work okay. I believe it’s because the nutrients from milk and cream are more gentle and soothing and less clogging and irritating to the cells than those from solid food. This is what makes me think it might help many fatty liver disease, although it hasn’t been proven.

    Disclaimer: this diet hasn’t been proven safe for human beings by any medical authority. But for me it has been safe, and I imagine my body works similarly to many.

    • Greg says:

      Thank you for being clear that this is just your experience and that the diet hasn’t been proven safe overall. I’m not saying it’s NOT safe; obviously the jury is still out on this one!

      On a side note, I’d be grilling my doctor for some reasoning behind why my eyes weren’t functioning well and were in pain when I had anything but milk products. I’d be concerned about an underlying issue. That is JUST my opinion. I’m not a doctor.

      I am glad you found something that works for you. Good luck and good health to you!

  • 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!

  • Dina Robinson says:

    Hi Greg,

    I was diagnosed of having NAFLD stage one going into stage 2 after a liver biopsy. I don’t drink or do drugs. I don’t have hepatitis. My diet is the problem according to my GI doc. It seems like the closer I get to 50 years old, I just cant get the weight off. I now I need to go on a low fat and low carb diet. I know I have to lose 50lbs. Do you recommend a diet?
    I know that there are only for stages of liver disease and you cannot live with a liver. And yes my liver enzymes are up every time I get my blood drawn and I have right side pain all the time.

    • Greg says:

      I can’t and won’t go against your doctor’s recommendations, but I would not, personally, suggest low carb AND low fat. Low carb is incredibly hard to do when combining it with low-fat and under average circumstances, low fat should be unnecessary while you’re doing low-carb.

      Do you have dietary restrictions against fat?

  • Addis says:

    My 51 years old sister has been diagnosed with enlarged liver. The doctor said her liver is 10 times bigger than it should be. She is not a drinker she normally eats healthy. I am now extremely worried about her, can you please help?

  • Parvathy says:

    I did an ultrasound and was diagnosed with fatty liver grade 2. Should I go for any other tests to diagnose further ?

    • Greg says:

      You should follow your doctor’s instructions. Do you have a follow-up appointment date? If you didn’t make one before you left, make one now and ask the doctor what lifestyle and medication changes she recommends.

  • 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 .

  • fern says:

    Just had my blood work done. I have been diagnosed with fatty liver which seems to get better as I loose weight . This last test showed liver enzymes trending downward was the phrase the Dr wrote. Shows ASC 5.8 Do you know what is normal?

  • fern says:

    Just had my blood work done. I have been diagnosed with fatty liver which seems to get better as I loose weight . This last test showed liver enzymes trending downward was the phrase the Dr wrote. Shows ASC 5.8 Do you know what is normal?
    He suggests low ft low cholesterol diet. I have been on Atkins whcih is high fat so stopping that right away.

    want to know if a coffee enema be a good thing to do? to promote the cleansing of the liver


  • Madhu says:

    I am 26, Height is 5,5 and Weight is 65, recently diagnosed with Grade 1 Fatty Liver Infiltration. And I used to drink once or twice in a month. My doctor suggested few tablets and asked me to follow strict diet. What I want to know is How much time it will take to reverse Fatty Liver after following diet and Can Fatty Lever Comeback after reversing??

    • Greg says:

      There is no way to answer this definitively, Madhu, as everyone is different. One thing you do know is that you’re working on getting it down. What are the “tablets” you’re referring to? Has your doctor given you some sort of timeframe? This is a very individual thing. BUT you are on the right track.

      • Madhu says:

        Tablets prescribed by Doctor are:
        Udihep Forte,
        Flagyl 400,
        Famtac 40

        First two tablets should be taken for 3 months and rest for 20 days.

  • Madhu says:

    I am 26, Height is 5,5 and Weight is 65, recently diagnosed with Grade 1 Fatty Liver Infiltration. And I used to drink once or twice in a month. My doctor suggested few tablets and asked me to follow strict diet. What I want to know is How much it will take to reverse Fatty Liver and Can Fatty Lever Comeback after reversing??

  • 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?

  • Digvijay Singh Bisht says:

    I have a grade 1 fatty liver has been like 3 months i m having udliv tablet is it good or not ,if not then plz.tell me which medicine i should use…..

    • Greg says:

      Do you mean Udiliv? That is meant to decrease cholesterol, AFAIK. Do you also have high cholesterol? When are your follow-up tests?

      • Digvijay Singh Bisht says:

        Which test i have to do for it and just i have done ultrasound nothing else……ya its Udiliv……..and also having Organic India LKC

  • Chrissy says:

    Hey Greg I’m terrified I went to the ER a couple weeks back they said I have a mild fatty liver (measuring at 16.5cm) I take Tylenol with codeine for pain I need to stop obviously but it’s the only thing that helps.. I literally think I’m gonna die I have a doctors appointment on Monday because I am having pain.. I’m so scared I changed my diet completly

    • Greg says:

      If your pain continues this badly, Chrissy, please return to the ER. Don’t wait until Monday. With “mild” (stage 1?) NAFLD, pain is uncommon. Get checked out.

  • Chris says:

    I now have fatty tissue liver disease and had my appendixes and gallbladder removed it has not go any better with vitamins. I watch my diet but I will be going to the doctor again and have been seeing a gastro doctor and been through so many tests. I am having pain alot and off in on. I pray this will end. Thank you and for the rest of us. Chris 😃

  • 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?

  • David says:

    thanks greg.but the most confusing thing is that am not fat.so reducing my weight would be quite difficult,though I carry weights at least 3 days in a week

  • heath says:

    wondering if anyone had pain in right side while loosing weight? also feeling tied and blahhhhhhhhhhhhh?

  • 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.

  • heath says:

    hi there!! I was diagnosed with fatty liver. I have lost 50 pounds in a year. however I feel really awful . I have developed very bad anxiety…. hair loss cant sleep at night. wondering if anyone has had this happen to them ? and if so anything that might help or why it is happening? thanks & much love

    • Greg says:

      It is possible there has been an alteration in your hormone profile due to the fat loss. *Usually* that will be for the better, but 50 lbs. is significant (congratulations!) and it’s possible your body isn’t handling the change well in some ways. Have you seen your doctor?

      • heath says:

        no but im going to see her this week! if it is a alteration of the hormone do you have any ideas that could help? thx

  • David says:

    Hello GREG.am David and I took Ofloxacin(a quinolone antibiotics) 4 years ago and had some side effects from it.though all of the side effects are gone,I had this upper right pain under my chest.the pain has been on and off,but recently,the pain became much.do I have a fatty liver? and I notice my Urine colour is clearer before eating anything in the morning and the colour becomes darker after eating.please I need an urgent reply.thanks.

    • Greg says:

      Hello, David. Please see your doctor regarding this issue. Please let us know what your doctor says. Don’t worry yet, but do call right away to see when they may get you in.

  • Jen says:

    If the cirrhosis is still “new”/mild – caused by NASH – IF he does everything right, how long could he perceivably live? He’s under the impression that he won’t make it for very long, but no one will tell him anything enough to grasp hold of. I know that things CAN happen, but being that it’s so new, I keep wondering if he does everything right, will it definitely be too late?
    Currently, he has everything under control. He’s lost weight, his sugars are under control, etc. How much will this really help him?

    • Greg says:

      Jen, with the condition being this serious, these are really questions for the doctor. I am hoping for the best for you.

  • Jose says:

    My AST ans ALT are moderate high. I am 26 years old. My ALT is 222 blood presure 131/89, a week ago 232 with blood pressure 179/98. I am scared. My doctors is doing alot of blood work. I was at 260 lbs four years ago and one doctor stated I might had Fatty Liver. I lost weight. I went down to 216 lbs and an ultrosound along blood test showed normal liver. Two years I got a office job. I did not see my new doctor until I felt chest pain and went to Urgent Care. I am 272 pounds and again another doctor is doing blood work. I do not remember my ALT levels back then. Maybe 70? Not sure. I have lost five pounds in a week. Stop drinking sodas and eating healtier. I am scared this fatty liver is now something worse. Could I bring my ALT levels down with exercise and loosing weight again? Is this reversible with ATL level of 222. Please advise.

    • Greg says:

      Please don’t be scared, Jose. You’re doing all the right things – trying to lose weight (congrats on the 5 lbs., by the way) and seeing your doctor. Do you know how many people just let issues like this go on and on without following up with proper medical care? You’re ahead of the game right there.

      I do believe your condition is reversible. Yes, fatty liver can get worse, as you say. But your doctor will be keeping tabs on the condition of your liver at this point (I’m assuming) and the weight loss, if it continues, definitely should help.

      Do as your doctor instructs, keep losing weight and please check back in with us to let us know how you’re doing.

  • 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?

  • Mel says:

    So first, my new antidepressant (FINALLY after years found one that worked) has a side effect of suppressing appetite, so I started to slowly lose weight. Then I got a part time job as a gymnastics coach– while it’s not all aerobic all the time, it’s very active and I’m certainly soaked with sweat while I’m doing it (even in air conditioning)– that is now at 3 hours a day, 5 days a week. (Before that, partially due to the depression & anxiety, I was very sedentary.)

    THEN I was diagnosed with both non-alcoholic fatty liver disease and gastroparesis. Because of the gastroparesis, I now know that eating too much at a time is part of what causes me to feel so sick later– my stomach is too slow at contracting again after it expands for food, so I *have* to eat a little many times a day. Because of the fatty liver disease, I cut out drinking, and while I didn’t drink HEAVILY before I usually had one or two beers an evening.

    Between all that, in the 2 weeks since the doctor diagnosed me with those two things, I’ve lost 11 pounds. That’s 5% of my body weight– the doctor said to lose 15-20% of my body weight in 6 MONTHS.

    But the thing is, for the first time in my life, I’m not even TRYING to lose the weight. No calorie restriction or anything. I’m just trying not to feel sick.

    I’m not sure what I should do! Having too much fat in one’s diet is bad for gastroparesis, so I can’t use fatty foods to slow my weight loss. I’m looking for a nutritionist, but the only ones my gastroenterologist rec’d are over an hour’s drive away, and my PCP JUST moved away to New Jersey and I don’t have a new one yet, so I don’t know who to ask for a referral.

    How much extra damage is being done to my liver with 5.5 lb/week weight loss? How much time/wiggle room do I have?

    Thank you!

    • Greg says:

      Your gastro NEEDS to give you a good diet plan based on what she has determined all your issues are.

    • Nicole says:

      I have NAFL. I researched & researched since my doctor didn’t tell me no type of information about it. We are allowed to lose 4- 4 1/2pounds. If you lose pass that you will feel PAIN..I just lost 6 pounds in one week as of July 17th & my liver hurted and I felt bloated on the right side. I’m praying my liver isn’t damaged. That was a mistake of losing 6lbs in 1 wk.. I sure wish that we was allowed to lose 5 pounds a week but 4 is good enough!! I’m wondering should I do a pretend like I’m doing a Pre-Op…prepping myself with liquids,soups,shakes & jello like I’m about to have Weight Loss Surgery 😂. That’ll be cool though. Yeah I’m going to try that! Go on a 7 day liquid diet to reset my liver but weigh myself every day so I won’t exceed the over 4 limit..

      • Greg says:

        Hello there! Weight loss alone should NOT cause pain to the liver, even in NAFLD patients. You really need to ask your doctor firmly for some answers. Hang in there and good luck!

  • Patti Weirick says:

    I have had pain in my right side next to my belly button since 2003 they did ultrasound and found nothing.I was told I had Fatty Liver in 2013 and was not given any advice but to lose weight. I also have herniated disc in my back which makes it hard to exercise. I can’t stand for only a few minutes at a time. I recently changed doctors and she has told me i have elevated liver levels checked for Hep C and I do not have it. I am set to see gastroenterologist. The pain got so bad and my stomach bloated up real bad. Do you think I have waited to long that it has now gotten to bad to reverse it? I read the Mayo Clinic signs and symptoms and the one thing I have always wondered is why I had red palms and never knew why. That is one of the symptoms of liver damage, but I have had red palms as long as I can remember. So I was wondering do you have an actual daily diet plan that I could follow and what should I do about the exercise? Thank you for all your help.

    • Greg says:

      I never believe there’s anything that you can not at least try to reverse. Don’t give up hope. 13 years is a LONG time to be going through pain. This may sound simplistic but have you tried an elimination diet to see if perhaps you have a food intolerance?

  • 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).

  • Ezna says:

    Hi Greg , my name is Ezna.Five yrs ago I had my gallbladder taken out. I have diarrhea when I eat still have pain on the right side , swelling nausea. Came to find out I have fatty live, I can’t eat I weight 115lbs. I am 55 yrs old. An in good shape. Feel very like my side is very swollen. Any suggestions please on a good diet. I don’t eat any fatty or fried food. Thanks

    • Greg says:

      I’d be concerned about the nausea and swelling. Have you spoken to your doctor? Has she given you a post-op/maintenance diet per the gallbladder?

  • Pat Forrester says:

    Thank you so much for all your wonderful advice! I am feeling a lot better. Just had a diagnosis of NAFLD 3 days ago and have been worried, especially since I have a septated cyst on my liver and a 8mm kidney stone. Have been really worried that there’s no hope because I had my gall bladder out 25 years ago and know there is a link between gall bladder removal and NAFLD. It made me feel better that somebody mentioned that she had had her gall bladder out and now had fatty liver but you were very reassuring that her liver can still heal with help despite not having a gallbladder. Thank you!

  • 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.

  • cathy says:


    • Greg says:

      Turmeric may have a positive effect on liver health in some individuals. There is a study referenced in this article. Check it out (take all articles with a grain of salt; always look for peer-reviewed studies).

  • Tracy says:

    How do I download free e book on a tablet?

    • Greg says:

      All you would need is a PDF (Acrobat) reader app. Once you sign up, you will receive a link to the ebook in your email, and open it with the app.

  • Mac says:

    I am suffering from fatty liver and severe gastric problem,can I take lemon and can you give the food diet chart and what are the exercises to be done.And any medicine should I take.

    • Greg says:

      Hello there. Everyone’s specific eating plan will be different, but there are some basic guidelines. Did you download our free ebook? If not and you would like a quick run-down, I can provide one, but you will need to tailor it to your own needs. Let me know. Greg

  • 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?

  • Dennis Mahoney says:

    Where is the free ebook I can download?

  • 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.

  • jenn says:

    This doesnt help.
    I was diagnosed with moderate fatty liver. All this is saying is to not slide back into bad habbits.
    How do you fix this. I guess a doctors website is the way to go

    • Greg says:

      Have you read our ebook? What specifically would you like help with? We also have quite a few articles on the specifics of NAFLD as well as diet and exercise…check them out. 🙂 -> But yes, doctor’s sites can be helpful, absolutely.

  • 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. 🙂 ->

  • Reshma says:

    I am 28 old.I have grade 2 fatty liver,diagnosed in Jan 2016. Doctors are saying bthat it might be an aftereffect of pregnancy. My SPGT and SGOT levels were 170 and 66 initially. And now it is 70 and 65. But it is fluctuating sometimes. I am taking Ursodeoxycholic Acid tablets (150 mg twice daily). I’m following diet and doing exercises.

    Could you please tell me whether this is a reversible condition. Do I have to take medicine for long for complete recovery.

    • Greg says:

      Hello Reshma,

      This is a reversible condition, so be relieved by that. It will take a few months, and you will have to watch your diet and make healthy lifestyle choices so it doesn’t reoccur. Take care!

  • 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

  • Fred says:

    I had hep c with “end stage” liver disease. I have cleared hep c after 2 different long term doses of peg. interferon. about 60 months. I’ve had low liver enzymes ect. ever since. I’m obese, at 260, 5 foot 6 inches. I’ve always exercised but had a high animal fat laden diet. Since, I’ve started eating a nutrient dense, plant based diet (spinach, walnuts, avocados, fish, fruit, no sodium) that small proportioned meals 4 hours apart, I’ve lose 11 pounds, my bp has gone done from 145/95 to 120/85. Now, my liver is cramping. I’m making an appointment to the g.i. but I have to ask: could not eating fat, hurt my liver? is this a response to dieting. I don’t feel deprived. I just thought it odd. My g.i see me once every 6 months. I’m not jaundice and feel pretty good except for the weird cramp under my lower right rib.

    • Greg says:

      I haven’t heard about lowered fat physically causing liver pain, so that’s a question for your doctor. You’re doing all the right things and congrats on your weight loss – see your doctor ASAP to find out what’s going on here.

  • 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!

    • Greg says:

      As many as you can tolerate and as fit into your nutrition goals (calories, fat, etc.).

  • 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.

    • Greg says:

      Game meat is certainly healthy as far as meat goes. I would advise your husband to get to the doctor to rule out a serious issue.

      • Tina Marie Summers says:

        Does that includes clear turkey broth ? Does this mean I can drink that since I have high cholesterol ,diabetes, high blood pressure and a UN healthy liver?

  • Gail says:

    Hi Greg, Ive been recently diagnosed with fatty liver.. I’m 28, 60 kls..mother of 3.my sgpt is quite high 639.. I’m so worried about my health cause I’m too young.. I don’t know what grade it is, feeling nausea sometimes, pain at my back also under my ribs… My doctor prescribe meds. I’m curious about fatty liver so I research then I found your article.

    Questions: how can you help me? Or can you advice what’s the best remedy? Is it ok to continue my medicine? Thanks!

    • Greg says:

      Hello there. Have you downloaded the free ebook? I am concerned as you say you have significant pain. What does your doctor have to say about that? You will also want to get a hold of your test results to have on file.

      • LISSA S. Reads says:

        I’m interested in downloading the free ebook. However, I can’t find the link. I have a morbidly overweight teenager and I’m overweight myself. We both have been diagnosed with NAFL. We want to loose weight and eat to reduce the effects of this health issues. Also we are on an extreme budget of only $300 US dollars per month to budget 3 meals per day for two. Desperate for help, can u share the link or any information to assist us. In all honesty, our health care providers are not much help with the issue.

        • Greg says:

          I hear you on the health providers issue. If you ever do come across that amazing physician, keep her! There are great doctors, but they can be difficult to find and sometimes we’re trapped, for instance with some HMOs where you have to stay in-network. With that said, here is the link to the ebook. If you’d like our free starter guide, please subscribe to our newsletter – look on the right-hand side of the page for the link to sub. Good luck and I’ll be thinking of your son.

  • Constance Jackson says:

    Can we eat cauliflower

  • joan denney says:

    After biopsy on 12-16-15 was told I have mild nafld. Trying to eat the foods recommended for this, but because I also have a metabolic disorder which makes Kidney stones and also have sponge or Medullary kidneys I am restricted to very high and moderate oxalate foods. I am adding liver and eggs more. Is olive oil better to use or is coconut oil better to cook with? Thank you for your advice. I need all the help I can get. Was told to lose 20 pounds.

    • Greg says:

      Hi there, Joan. Because you have an additional condition I must recommend that you follow your doctor’s advice exactly.

  • kristina romblon says:

    Hi Greg
    can you pls help me on what to do cause i have high uric acid ang thiny fatyy liver.. thank you

    • Greg says:

      There are quite a few potential causes of high uric acid. Check here for Mayo Clinic’s recommendations on high uric acid.

  • Beth says:

    My husband has just been diagnosed with fatty liver. I just read that peppermint in high doses can be bad for the liver. I purchased some Peppermint Essential Oil to use in a diffuser for his stopped up nose and sinuses at night. He doesn’t ingest it but can this be hurting him?

    • Greg says:

      This is really a question for your doctor.

    • John M says:


      Perhaps you could switch to a different non-menthol containing alternative, such as eucalyptus or wintergreen oil, or perhaps camphor– with a physician’s imprimatur, of course!

  • Robert Geiger says:

    Over the last 6 months I been having on and off pain on right side. Finally went to the doctor and did an ultrasound and blood work. Blood work came back normal. liver eneyzme came back normal, but the ultrasound said my liver was slightly enlarged. All other organs came back normal. I’m obese and was a heavy binge drinker. When this pain started I dramatically reduced my drinking and now I don’t drink. The doctor thinks I’m in the beginning stages of fatty liver. I have decided to live a healthy lifestyle, but want to make sure I’m doing everything right. Where is extra information on what to eat? If my case was further progress would the ultrasound detect it? My doctor is also testing me for hepatitis too, because I travel internationally.

    • Greg says:

      Hi, have you downloaded our free ebook? It has good starter information on diet. 🙂 Good luck & good health to you. It’s great that you have caught this early.

  • 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?

  • hallys says:

    How long will it take to reverse fatty liver, cos I was dx with fatty liver,i have dieting and exercising for one hour daily, but I still feel pains on my right hand side.

    • Greg says:

      It is different for different people, BUT may I say that if you are having pain, a visit to your doctor is in order. NAFLD may or may not come with pain, but you never want to assume…your issue could be anything. Please see your doc and get back to us to let us know how you’re doing. 🙂

  • 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!

  • Sean says:

    I cannot tolerate lemon in warm water early before breakfast. Get discomfort in stomach feel sick. With a NAFL is this normal
    Am on vegetables. Have future life for breakfast vegies for lunch a slice of bread for supper . Any suggestions ? Am 42 years old

    • Greg says:

      Sean, this is not an uncommon reaction even in people with healthy livers. Lemon is acidic and may not be tolerated by everyone on an empty stomach. I do not recommend forcing yourself to continue with this regimen if it physically hurts you. As for the rest of your day, yes, veggies are great, as are lean meats and proteins. Don’t limit yourself, there are loads of recipes out there using whole ingredients that are fantastic. Don’t let yourself get bored, mix it up, add spices (as tolerated) and low-fat condiments. Keep up the good work.

  • 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.

  • Ms Mar says:

    Hello, I thought would share my experience with Hypothyroid and fatty liver disease. 10 years ago, my Liver enzymes were elevated. I did not drink and ate a very healthy diet. Avoiding junk food etc, and excercized daily. The doctor could not figure out why my enzymes were elevated. Fast forward to 10 years later. My TSH was 8.1 (very bad hypothyroid). My liver enzymes were even more elevated. Weight gain, puffiness etc. I started taking thyroid medication about 6 months ago. Recent bloodwork shows NORMAL liver enzymes.
    Moral of the story, if you have elevated Liver enzymes, and you eat healthy, exercise and don’t drink alcohol. Check your thyroid. It could be the cause!!!

  • mohamed niaz says:

    Sir i was affected by diabetics after that doctor said u have mild faty liver .which type of food and vegitables i want to eat .Thanku for ur kind reply

    • Greg says:

      Hi there – if you download the free ebook (see sidebar), you can read basic nutrition information for NAFLD. 🙂

  • Ken says:

    I don’t know what to do. I’m 44. I had mild upper right quadrant pain/tenderness for last 5 years off and on. Doctor thought it was nothing. A few years went by, it got worse and ever-present. I started a healthier diet and quit drinking. I drank pretty heavy until about 5 months ago. I finally returned to a different family practice doctor (other had retired) and had ultrasound; they said liver is echogenic and they think I have fatty liver. My liver enzymes were normal. They said remain off alcohol and lose weight, and fatty liver would reverse. I lost 35 pounds in the last 4 or 5 months and haven’t touched alcohol. Upper right quadrant pain persists, tender upper right belly, below ribs, maybe even more noticeable now actually. I asked for GI referral and was sent to a local GI doctor in our small town. Had blood work again, and it showed bilirubin had increased to from 1.4 to 2.2 in last couple months, while other liver enzymes normal. I also might (maybe) have Gilbert’s syndrome, suggested a previous doctor in the past. Anyway, GI doctor said fatty liver doesn’t hurt and he wants to do an esophagogastroduodenoscopy (EGD) to check stomach and things like that. But, I read liver pain IS possible, while GI doc seems to think otherwise. So, I’m confused. And, If my liver is in bad shape, I don’t want to make it worse by getting anesthetic for and EGD. I don’t know if the pain will go away, or if my liver could deteriorate and eventually fail.

    • Greg says:

      Yes, some people actually experience liver pain, but overall NAFLD is a “silent” disease, at least in the beginning stages. I wish I could help you with your pain (and IMO it IS concerning and not something for a doctor to just brush off), but you really need to follow up on this. I wouldn’t worry yet that your liver will “eventually fail,” I mean you really don’t know – it could be something very simple that the doctors just haven’t discovered yet. Take things one step at a time and if you can, find a different set of doctors who will take your concerns seriously. Good luck!

    • Rod says:

      Having the same exact symptoms. I’m the same age and make. Slightly elevated liver enzymes, pretty constant pain for 2 months. Ultrasound showed nothing. Cat scan shows them the contrast that I have fatty liver. Hope losing weight and diet changes this up and makes the pain go away. Are you any better btw???

  • 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.

  • Tina says:

    Is there a certain recommended amount of each vitamin suggested to be taken daily for fatty liver? Thank you for your help

    • Greg says:

      Hi Tina, this is generally dependent upon several things, including your age, weight, and other medical considerations you may have. I started with the RDA for each where one was available, and the minimum suggested dose for my herbals and tweaked from there. Good luck.

      • Judy Clarke says:

        Greg, Ive just been diagnosed with fatty liver, Iv’e just had my gall bladder out, it was crammed full with 20 large rocks and the surgeon said my liver was hugely swollen, tight capsule and severely bruised. Ive never had alcohol, drugs or poisons. BUT it may be helpful for people to know that a SUGAR FREE, LOW FAT and DAIRY FREE diet will go a long way in reversing the damage. Im also taking St.Marys Thistle and Im presently one week post op and all the swelling has gone, I dont even feel like Iv’e had an operation. SUGAR IS THE PROBLEM, I had massive cravings and its killing me to stop cold turkey, but its all reversing

        • Greg says:

          Thank you for sharing your experience, Judy. Not every dietary plan works for every person or every case. Each individual should check with his/her doctor for restrictions. I myself reversed my NAFLD while eating dairy. Some people are intolerant of dairy or may have other intolerances. I am happy you are healthy now!

  • 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.

  • Carol says:

    I was recently DX with NASH. Can you tell me if anyone has any experience with Lipovite injections?

    • Greg says:

      I don’t personally have any experience with Lipovite, but hopefully someone will be along to give you input.

  • jack says:

    Hello, please I need your advice. I’m having fatty liver and heptatits b and last I went to do liver text the fatty on my liver is is about 50% more than the normal one please what can I do? Is it good for hepatitis b patients to eat eggs and drink wine?

    • Greg says:

      Hepatitis B is different from NAFLD as Hep B is caused by a virus (HPV). You need medical care for Hep B. What has your doctor suggested? Hep B can make it harder for your body to process alcohol, so most doctors will recommend you avoid it.

  • miche says:

    Hello there I’ve been experiencing a domino pain want to throw up then throw up went to the emergency room they did ultrasound catscan could not find anything but in my blood everything was great except my liver evaluations went to the specialist he made me stop all my supplements which I did feeling better. have to go back in 2 weeks with another progressive blood work for a specialist I am a vegetarian I do eat muenster cheese organic eggs vegetables Greens. can my liver recover from this?

    • Greg says:

      I’m sorry to hear about your troubles. The liver can recover from a remarkable amount of issues, so don’t give up hope. However, I’m not a doctor and I don’t know your specific situation. I would continue on the course you’re on, communicating with the specialist, who can tell you much more about your condition than anyone on the internet can. Hang in there and don’t give up, I believe you will find your solution.

  • 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.

  • Paul says:

    Dear sir , Im a 21 year old male , was diagnosed with a fatty liver about 6 months ago through an ultrascan. And I have been a bit careful with my diet since then . but after that , by belly area widened, fat started accumulating around my full torso, I started having man breasts and it gets worse day by day. I do not have an appetite to eat anything at all and I get really tired and am not able to do the work I used to do before. I thought it was because of the thyroid, but then u checked it was normal. Can you please help me out in this situation and tell me if what I’m going through is actually the effects of a fatty liver or something else. T
    Thank you

    • Greg says:

      What you mentioned about “having breasts” is concerning and may point to a hormonal condition. NAFLD can have various hormonal tie-ins (see the free ebook for further information) but if what you’re experiencing is gynecomastia, there is more likely something else at play here. Don’t panic, but do make an appointment with your doctor to find out exactly what’s going on. Good luck.

  • 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.

  • Cris says:

    I am diagnosed with fatty liver disease just recently and i read in your article that YERBA MATE may lead to liver cancer if taken in large amount.

    How much intake of large amount do you mean? Since I am drinking coffee with yerba mate atleast once a day for over 4 months now. Appreciate if you could help me with this matter. Thank you.

    • Greg says:

      There’s no definite connection yet, but “large quantities” sounds like about 1 liter (4 cups) per day, so a cup a day should definitely be fine.

    • Maple says:

      When you hear phrases like ‘yerba mate may lead to liver cancer if taken in large amounts’ you can pretty much bet it is based on a researcher force feeding rats large quantities of isolated compounds found in yerba mate, leading to cancer. To know what is safe, look at how much native yerba mate drinkers consume. The native populations that have been drinking this for thousands of years will know more than scientists feeding it to lab animals under unnatural conditions

      • Greg says:

        I agree that doing one’s homework v. panicking is prudent, especially when researching supplements.

  • Linda says:

    I have alot of pain in my liver plus bloating> what is the best thing I can do, also what can I take for pain which I have alot of in my low back and hip?

    • Greg says:

      I’m not a doctor, but I’m thinking the findings on that lesion may give you a clue as to what’s going on. If there’s liver damage for any reason, 1. it can take time for healing to occur. 2. the doctor should address that reason (and I am sure s/he will). Hang in there and let us know how things turn out.

  • 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!

  • crystal says:

    Hi Greg
    I am 31, 155cm and 53kg. I am not a drinker and used to be very active until I had my 2 kids 2.5 years ago.
    My diet Is not bad but not amazing. I do like my sweets though.
    I was told by my gp 2 yrs ago that my liver enzymes showed high on blood test. I was told to go on a no fat diet for 1 month (including good fats) and get another blood test. Results showed a significant drop. They told me not to worry and eat normal avoiding fast foods.
    1 yr later I took another test -High again. Sent for ultrasound. Showed all normal. Now 6 mths later, as my levels are high again I need to have a biopsy.
    How quickly can the liver become inflamed? Does it always show in ultrasound? How quickly can scarring progress also?
    Sorry. .am currently freaking out 🙁

    • Greg says:

      It’s usually a slow process, so don’t worry too much about it. Also, careful with a “no fat” diet – the main thing to avoid is junk foods (as your doctor advised) and greasy fried foods. However, you definitely need your fats, so eat your chicken, tuna, and especially eggs with egg yolks. Those are all good.

      • crystal says:

        Thank you for taking the time to reply 🙂
        I currently have 2 eggs each morning for breakfast on 1 slice of Multigrain bread with avocado. .using minimal oil if any.
        I’ve been eating really well but still get the pain in the liver region sometimes even around to my back. .it doesn’t make sense to me.
        Have another specialist appointment this week so will see how it goes then. Have also been getting very yellow hands lately 🙁 jaundice I believe.
        one thing after the next.
        Again..thank you for you reply

  • 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!

      • Kym says:

        Recently there has been a link with aspartamine and coke with fatty liver.

        • Greg says:

          This is interesting. I’ll investigate it and if there are any solid studies, I’m happy to write an article. Thanks for the heads-up.

  • Michele says:

    Hello, I was just diagnosed with mild fatty liver. My doctor seems to think this is connected to celiac disease. He said not to worry and remain on gluten free diet. Do you think this will really help?

    • Greg says:

      Mild fatty liver isn’t too much of a concern. Millions of people have it, and yes, it definitely could be connected to celiac disease (http://www.ncbi.nlm.nih.gov/pubmed/25617505 – new report I added in June 2015). There are also some studies showing that for those newly diagnosed with the disease, a gluten free diet does reverse fatty liver – so stay the course.

  • 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!

  • carmen rios says:

    I need a good diet. I was diagnosed with a fatty liver 60% of my liver is fat

  • vickie says:

    If I drink detox tea will it interfere with my pain meds I am on thank you

  • Dynelle says:

    Oh I forgot to mention that I’m lactose and fructose intolerant and have small intestinal bacteria overgrowth. Thank you.

    • Greg says:

      Hello Dynelle, I would check and see if you have a specialized health club or refit center where special trainers can help you with your goals. Exercising as I suggest would be difficult, but there are ways. Ask your doctor or other people about resources in your area. Take care and I hope all goes well!

  • Dynelle says:

    I was diagnosed with a fatty liver as a result of severe pain on the right side of my abdomen. Along with fatty liver disease I also am diabetic, have hypothyroidism, chronic pain, acid reflux disease, peptic ulcer disease and COPD. I will be changing my diet and taking the suggested supplements. However it is very hard for me to loose weight when a person has a few of the diseases let alone all of the ones mentioned. As you might imagine exercising is difficult at best. I’m at lose in deciding the best exercise program for me especially with the severe liver pain and chronic pain. Lost in Oregon……..Thank you.

  • Karthik says:

    I ve been diagnosed of Fatty liver (Alcoholic) with only SGOT & SGPT elevated and all other liver functions normal,I am also Type II Diabetic and I am 180Cm / 160 lbs, Doctors say i am Diabetic because of affected liver functions, just wanted to know how can there be a connection Between fatty liver (Alcoholic ) and symptom of it (Diabetic)

    • Greg says:

      Yes, there is definitely a connection between the two. The liver plays a huge role in regulating sugar, so if you get fatty liver, you will likely also get diabetes.

  • Nickie says:

    Can you offer any advice for someone with cystic fibrosis and a fatty/ sclerotic liver?

    • Greg says:

      Hello Nickie. I wish I could help more (I’m not a doctor, just a former fatty liver disease patient), but I did some research and found this website – it sounds like there is medication to help bile flow. Work closely with your doctor for options.

  • Rajeshwar Reddy V says:

    Hi Greg,

    Thanks alot for sharing the information about fatty liver.

    I am age 27 male. I have fatty liver grade 2. 6 months back it was grade 1. My height is 180cm and weight 82kg. I dont smoke and drink beer once in 2 months. I eat meat chicken thrice a week. I put on 5 kg of weight almost in this 6 months. Just started walking for 30 minutes every day.

    Kindly suggest me necessary action plan.

    • Greg says:

      Walking is definitely a good start. Especially if you sit at a job all day, it’s great to go for a walk at lunch. Take a look at what you eat, because that’s the main culprit – avoid greasy, fatty food and food with lots of sugar, such as soft drinks, white breads and pasta. For some reason, your liver is storing fat rather than disposing of it. Check to make sure you don’t have another condition that is making it worse, such as hepatitis or diabetes.

      • Rajeshwar Reddy V says:

        Hi Greg,

        Thanks for your advice.

        I did my LFT and its perfect. Started walking every morning for 1 hour. I lost 2 kgs in these 10 days. Am also walking after dinner.

        Is LFT fine to check my Liver other causes or else i need to undergo any other tests.

  • stephanie says:

    Hi had fatty liver sense I was 12. Know that i am older everything is changing for the worse. Everything I eat taste like salt. I have had Metallic taste. I am over weight. I can’t lose the weight. No matter what I do. If I drink water I get bloated. I am lucky If I go to the bathroom 3 times day. Sometimes twice a day. I have done everything. Nothing is working. when I was younger I weighed 120 know I am 200. I feel lost. Please help.

    • Tricia says:

      I don’t know if you’ll see this since you posted almost 2 years ago. My mother in law had that metallic taste in her mouth and food lost all is taste for 2 years… found out it was a zinc deficincy.
      Good luck!

  • Jude says:

    Hello, I was diagnosed with fatty liver about one year ago when I started feeling upper right quadrant pain and one of my liver enzymes were elevated. I was advised to shed off some weight which I did and loss 35 lbs. I don’t drink and I try to eat healthy( whole grain oatmeals, lots of fruits and vegetables, just a little of carbs). Recently did blood work and both liver enzymes are elevated and I feel so much pain now. My hepatologist with over 25years experience seem not to know what to do. He just did an EGD on me and is planning on starting me on antibiotics for H.pylori which I believe is just so that he feels like he is doing something. Wherease he is just shooting in the dark or maybe confused. What do you advise because the pain is debilitating now.

    • Greg says:

      Yes, in this case, an EGD and liver biopsy should let your doctor diagnose what is wrong with your liver. Fatty liver disease can actually only be detected through a liver biopsy, and since that’s a very invasive procedure (they actually take a chunk of liver from your body), doctors normally just “guess” that you have fatty liver disease first … which is good, because the treatment (lose weight and exercise) is the best thing you can do for your body anyway. I would keep up the healthy living.

      I hope the EGD helps diagnose what is wrong, and I hope you get back to health!

    • Ken says:

      Jude, can you please let me know the outcome? I am have similar circumstances. I had mild upper right quadrant pain/tenderness for years off and on. Doctor thought it was nothing. A few years went by, it got worse and ever-present. I started a healthier diet and quit drinking. I finally returned to a different doctor (other had retired) and had ultrasound; they said liver is echogenic and they think I have fatty liver. My liver enzymes were normal. They said remain off alcohol and lose weight, and fatty liver would reverse. I lost 35 pounds in 4 1/2 months and haven’t touched alcohol. Upper quadrant pain persists. I asked for GI referral and was sent to a local GI doctor in our small town. He did blood work and it showed bilirubin increased to 2.2, other liver enzymes normal. I also might have Gilbert’s syndrome (often elevated bilirubin). Anyway, GI doctor said fatty liver doesn’t hurt and he wants to do an esophagogastroduodenoscopy (EGD) to check stomach and things like that. But, I read liver pain is possible. So, I’m confused. And, If my liver is in bad shape, I don’t want to make it worse by getting anesthetic for and EGD. I don’t know if the pain will go away, or if my liver could deteriorate and fail.

  • 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.

  • Jonathan farrsen says:

    I was dx with fatty liver about 14 months ago. At the time I was vegan for the previous 10 months. I have always eaten well (fruits, veggies, low fat) and exercised. I drank wine only at night (2-3 small glasses a few times a week). I had one episode of elevated liver enzymes, followed by a ultrasound which showed fatty liver.
    Local doctor seem to dismiss the fatty liver when I try to determine ways to help this. However, because I have always eaten extremely well, I am not sure what else to do. I quit drinking all together, but the fatty liver is still there (confirmed on ultrasound one year later). The local Hematologist does not think it is NASH. But, also states I just may have a fatty liver my whole life?
    If the liver is so forgiving and can heal, what can I do to heal it? because my diet is already what is recommended and I still go fatty liver.?

    • Greg says:

      Unfortunately, that could be the case, because there are hereditary factors involved that make people more susceptible to fatty liver. It wouldn’t be NASH, because that’s a worse form and you would definitely feel symptoms and pain. You are definitely doing all the right things by cutting out alcohol and eating well. The only other thing I can think of is to also watch your sugar, as that is a contributing factor as well (ie soda pop, white bread and other carbs). Also, try herbs and supplements such as milk thistle to do what you can to keep your liver healthy. I’d see a nutritionist (along with your doctor) to customize your diet to stay healthy.

      • Jonathan farrsen says:

        Thank you for your reply. Yes, I have been taking Milk Thistle for the last 14 months.
        In your experience/exposure to different people.

        Have you ever seen someone who had a “fatty liver” on ultrasound and it heal or resolve? On ultrasound and not just a normalization of labs? So, a completely normal ultrasound after a period of time?

        I just struggle because there isn’t much I can change or do differently so I worry that my liver wont heal because I got that way when I was living a “healthy” lifestyle. (except for some alcohol)..

        Thank you for your replies

  • 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.

  • shahzad says:

    hi i m a new student enrolled in phd, yesterday i did medical tests for enrollment, but today when i get reports i shocked by knowing that i have fatty liver, tomorrow i will go for further examination, the whole day i was feeling very depressed, but now reading ur article i m feeling little comfortable nd i hope that i have no severe fatty liver.
    thanks for ur such a nice information

  • Julie says:

    Are gluten free breads and cereal okay to eat or should all breads and cereals be avoided?

    • Greg says:

      Whole grain breads are the best, because they are more nutritious and pack in more fiber – plus, they make you more full, so you don’t eat as much. Make sure it says “whole grain”, not “whole wheat”, which is still close to white bread. Careful with gluten free, because they add a lot of sugar to keep the consistency of the bread!

  • marie Dugas says:

    I have high liver enzymes 780 & the Gasterenterologist wants more blood work..A very little hepatitis B.. Need diet & herbs I can take in & cleanse?

  • sai krishna says:

    hi greg i just found on ultra sound that i have a slight fatty lever,am just 26 now.an my weight is 69,i do not any other diseases (no BP,no Suagar), do i need to go under medication ?can you let me know what all things should be done for normal condition.

    Thank you for your time 🙂

    • Greg says:

      Nope, no medication is needed. Read through my steps or the liver guide on what to do – optimum body weight through healthy eating and exercise.

  • 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.

  • Jo Ann Anderson says:

    I have fatty liver and just want to know a step by step diet I can use to reverse it. I am in stage 2
    of PBC of liver. Where can I get help without paying lots of money as I don’t have it.

    • Greg says:

      I have a step by step guide here on the site where you can start. PBC is a different condition, and there is medication to help slow the progress. Also, make sure your diet is low in sodium, take calcium and vitamin D, and drink lots of water.

  • Lori barnes says:

    I found out 2 weeks ago I have a liver disease I was very emotional when I was told because I had no clue I had a liver problem until I had blood work done then a ultrasound. She told me to eat a proper diet and exercise , not to stress over it, look at it as a wake up call. She told me to go back on my Metformin I’m a borderline diabetic, and I have high blood pressure which I take my meds. Everyday for that and it’s under control. I had recently in the last 6 months been on anti inflamatorys for my neck and knees where I have wearing in my bones but I quit taking them when the swelling went away I have been on hydrocondone for probably the last year or so for leg pain, I took plavix for probably 4 years before a doctor took me off of it this was for the pain I was having in both calk muscles the dr. Said I had p.a.d . I cannot help but to stress over this because there’s so many contradicting articles on what you can have and cannot. Some say no eggs, red meat, dairy, cheese, bread, for the first 2 weeks I have eaten mostly raw veg cooked veg. Salad to where I feel I ll be sick if I eat one more salad and I eat fruit. Can I have sliced squash sprayed with olive oil and seasoning n some sliced potatoes sliced n cooked in the oven sometimes ? What is a substitute for milk ? Can we have whole grain foods or no ? Please help !

    • Greg says:

      Yikes, sounds like information overload, Lori! The problem is that the medical community still doesn’t quite know what is truly good and what is bad. Doctors are now saying that butter is actually good for you!

      Anyway, from my own experience and helping others (note that I am not a doctor, just a former suffer of fatty liver), this is what I recommend for your diet – eggs are VERY GOOD (the yolks have choline, a vital ingredient for a healthy liver), limit red meat (lean skinless chicken and fish is better), limit dairy and cheese (low-fat cottage cheese is fine), and substitute white bread with whole grain bread. The reason to avoid white breads and pasta is that your body converts it to sugar too quickly, stressing out your liver too much. Whole grains are converted more slowly, so are much better for you.

  • mumtaz hussain says:

    God bless you. This is very good information for peoples like me who have this illness.
    good luck

  • Robin says:

    I was just told I have a fatty liver and that it’s gotten worse since my last CT scan (which was for a different issue). I have been a teetotaler my whole life, eat organic, am an icthyarian (the only meat I eat is fish), am not overweight, nor diabetic. I have low blood pressure & do eat a lot of salt. The nurse said that sometimes, it’s just genetic. I feel very discouraged.

    • Greg says:

      Yes, sometimes fatty liver isn’t due to diet or lifestyle, unfortunately. Did you check for hepatitis? That’s caused by a virus, and fatty liver is one of the potential results.

  • Jeri Quicksall says:

    I need help, I need a diet and recipes for severe fatty liver disease I am desperate and really not sure what to eat and not to eat any advise and help is greatly appreciate ! Thanks

    • Greg says:

      The book I recommend is full of great recipes, Jeri. Follow my steps on this website, and avoid processed foods, colas, sodium, sugar, fast food and alcohol … basically anything in the modern American diet. Substitute with extra virgin olive oil, organic coconut oil for cooling, lots of fruits and vegetables, chicken and turkey, eggs and whole grains. My rule of thumb is to not go down any aisles in a supermarket (where all the processed food is located), but to stay on the sides.

      Also try supplements like milk thistle, and spices like turmeric and cumin in your dishes. Good luck!

  • Lisa says:

    Will this book available on amazon or at least for an inside book brief review? Thanks!

    • Greg says:

      Nope, it’s not available on Amazon. However, a lot of this website is my own experiences and what I learned through the book. There’s also a money-back guarantee if you’re not satisfied.

  • 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?

  • cy says:

    Any suggestions on Hep C cures other than prescription drugs ? I live in Kelowna, B.C.
    At the start of stage 4 Cirrhosis and not looking forward to 48 weeks of needle injections with the side effects and unknown long-term possibilities as my time is running out ! I have a difficult time trusting Pharma companies, but haven’t found any other options…asked Naturalpath’s etc. here, but they don’t seem to know or aren’t trained in this area.
    I do have read a fair amount on the subject as you might well imagine…perhaps there are some other web-sites to check out overseas ? ?
    Thanks !

    • Lynne Champion says:

      I have had hep c and in 2009 I had a liver transplant. Of course this doesn’t get rid of the disease so last year 2015 I was part of the new research from Gilead pharmaceuticals in the USA. I had this new treatment for 12 weeks and I’m very happy to say I’m now clear of hep c. Cured.
      I hope you have received treatment for hep c and your life has improved. Sending good wishes to you.

    • Jessi says:

      I had stage 3 hep c and changed diet and stopped taking over the counter and prescription medications. I drank aloe vera tea anytime I was I’ll and changed my diet according to a book I purchased on amazon (hepatitis c cookbook) and (healing hepatitis naturally) am now hep c free according to my blood work and a ultrasound of my liver shows it is only a little more dense than normal. I can live with that. There is a very good chiropractic naturopath Dr in Oklahoma that has extensive knowledge on this and educates patients on whole food supplements that support your bodies natural healing ability. It can happen naturally, I am living proof!

  • Sandy says:


    I just want to thank you for your articles. I was just told last week over the phone that I had fatty liver disease with little information. They sent me for a CT scan because I also have a lump in my liver and I’m waiting for results. I don’t know what stage yet but I do have pain on my right side, nausea and loss of appetite sometimes. I have been extremely worried knowing nothing about this disease and what changes I would need to make. I do have friends who live healthier lifestyles that have offered great information but they do not have the disease so therefore do not understand it completely. I was determined to find something that would be reliable and easy to understand and I found you! Thank you so much for sharing what you’ve learned and how you live. I have literally cried tears of joy opposed to the frequent tears from not knowing or understanding! It’s given me hope and some much needed knowledge. Thanks again!

  • 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.

  • Pradeep Kumar Tyagi says:

    Execllant ,good and effective article on this common problems

  • 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.

  • Fred says:

    Question: Just diagnosed with fatty liver, and I definitely can lose some weight – so, this is a great reason to start.

    However, you mention this in your Step 3: Vitamins, Minerals, and Herbs –

    “Choline – Choline, a B Vitamin, is an essential nutrient that transports fats from the liver. Recent studies such as this one suggests that a lot of fatty liver cases are caused by choline-deficiency. Choline-rich foods include egg yolks, beef liver and peanuts.

    Aren’t peanuts high in fat and something to avoid? I eat peanuts like crazy now… and I just looked at my jar of ‘Dry Roasted Peanuts’….. a serving size has 160 calories with 120 calories of that from fat.

    So, is that really good advice? Please give me the lowdown on that…. thanks.

  • Fred says:

    Question: Just diagnosed with fatty liver, and I definitely can lose some weight – so, this is a great reason to start.

    However, you mention this in your Step 3: Vitamins, Minerals, and Herbs –

    “Choline – Choline, a B Vitamin, is an essential nutrient that transports fats from the liver. Recent studies such as this one suggests that a lot of fatty liver cases are caused by choline-deficiency. Choline-rich foods include [b]egg yolks, beef liver and peanuts.[/b]”

    Aren’t peanuts high in fat and something to avoid? I eat peanuts like crazy now… and I just looked at my jar of ‘Dry Roasted Peanuts’….. a serving size has 160 calories [b]with 120 calories of that from fat.[/b]

    So, is that really good advice? Please give me the lowdown on that…. thanks.

    • Greg says:

      Yes, peanuts have unsaturated or “good” fats, and are definitely helpful. But, like everything, eat in moderation, and as part of your overall diet. Don’t eat the whole jar in one sitting!

  • Dark Lips says:

    Is there a milk thistle in the Philippines or anywhere in Asia? I don’t want to buy the capsules. I want the natural one. Thanks!

    • Greg says:

      You could buy the seeds and grow milk thistle yourself. I used capsules, as the extract is specially prepared … though, of course, you have to do your research on the company to make sure its organic and done properly!

    • Judy Clarke says:

      what I do with capsules, is empty them into a high protein smoothie, you cant taste them but they offer great benefils. So think of the capsules as being powder.

    • Maple says:

      You can buy the organic bulk seeds online. Just grind them and add it to food. It’s much less expensive than capsules and you have better control over the quality,

  • 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.

  • Belisa Abdurahman says:

    i am health profesional&studing MPH in nutrition.i was diagnosed to have fatty liver one years ago.but i was confused with what to do.even one of my family member pass away by the same problem recently.i hope i will reverse the condition with help of this guide.

  • Virginia says:

    Hi I was told I have fatty liver and high cholesterol a week ago, ive also been having high blood pressure. and immdiatly after that i went on a strict diet with lots of veggies, fruits and fish. But today after 6 days of diet and having lost 3 kg was not feeling too well and had high blood pressure again. So I went to a nutritionist that put me back some carbs and dairy products on my diet. I’m just worried I went too extreme during this 6 days and I read the consecuences of fast weight lost can be bad. Can you please advice? Thanks!

  • AK Rai says:

    Suffering from Thyroid disease from year 1988,but it was detected in1999.There after I was taking eltroxin 3 tablets of 100mg per day.From 2009 onwards it is reduced to one and half tablets of 100mg.Apart from this I was suffering of gas.A gastroenterologist prescribed cap omez-20mg one OD 30 minuets before meals
    and one ITO PRIDE -150mg.Now still on some of the day my stomach remains full even without taking any thing and gas formation also occurs tremendous.

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