Key takeaways

  • A nutrient-dense diet rich in fiber, lean or plant-based protein, and unsaturated fats can help manage nonalcoholic fatty liver disease (NAFLD) and lower the risk of the condition.
  • Foods that may support liver health include coffee, leafy greens, beans and soy, fatty fish, whole grains, nuts, turmeric, sunflower seeds, and garlic.
  • Consider limiting alcohol, added sugar, fried foods, excess salt, and red meat. A registered dietitian can provide more information about foods to eat and avoid and help create a suitable eating plan.

A nutrient-dense, whole-food-based diet rich in fiber, protein, and unsaturated fats may be beneficial for people with NAFLD.

Read on to learn more about foods to consume to help manage or reduce the risk of the condition, as well as foods it may be best to avoid.

Your daily cup of coffee could help protect your liver against NAFLD.

A 2021 review found that regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those who have NAFLD.

Coffee also appears to lower the number of abnormal liver enzymes in people at risk for liver diseases.

Compounds in spinach and other leafy greens may help fight fatty liver disease.

A 2021 observational study found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols in the leafy green.

The study focused on raw spinach, as cooked spinach did not have the same strong results. This could be because cooking spinach may lower polyphenolic content and antioxidant activity.

Both beans and soy have shown promise in reducing the risk of NAFLD.

A 2021 scientific overview of diet and liver disease points out that legumes such as lentils, chickpeas, soybeans, and peas are not only nutritionally dense foods but also a source of resistant starches, which can help improve gut health.

Consumption of legumes may even help lower blood glucose and triglycerides in people with obesity. In addition, a 2019 study found diets rich in legumes specifically helped lower the likelihood of NAFLD.

Eating soy (whether replacing a serving of meat or fish or consuming miso soup, which contains fermented soy) may help protect the liver, though the evidence is mixed.

Most likely, this is because soy contains a high content of the protein β-conglycinin — noted for its ability to help lower triglyceride levels and possibly protect against visceral fat buildup.

Additionally, tofu is a low fat food that serves as a good source of protein, making it an ideal choice if you’re trying to limit your fat consumption.

Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids.

Omega-3s may benefit those with NAFLD by reducing liver fat, boosting protective high-density lipoprotein (HDL) cholesterol, and lowering triglyceride levels.

Whole-grain, fiber-rich foods like oatmeal are associated with a reduced risk of NAFLD-related diseases.

Studies have shown that a nutritious diet rich in high fiber foods like oats can be effective for those with NAFLD and may help reduce triglyceride levels.

A diet rich in nuts is associated with reduced inflammation, insulin resistance, oxidative stress, and a lower prevalence of NAFLD.

A 2019 study from China found that increased nut consumption was significantly associated with a lowered risk of NAFLD.

While more research is necessary, this suggests that consuming nuts may help reduce the likelihood of developing NAFLD.

High doses of curcumin — the active ingredient in turmeric — might reduce markers of liver damage in people with NAFLD.

Studies focusing on turmeric supplementation show the bright orange root may decrease levels of serum alanine aminotransferase (ALT) and aspartate aminotransferase (AST) — two enzymes that are abnormally high in people with fatty liver disease.

Consuming a diet rich in vitamin E may help reduce the likelihood of developing NAFLD.

If you want to increase your vitamin E consumption naturally, sunflower seeds can be a good starting point.

Swapping out sources of saturated fat for sources of unsaturated fat may be helpful for those with NAFLD.

For example, it may be beneficial to swap butter, fatty cuts of meat, sausages, and cured meats for avocados, olive oil, nut butter, and fatty fish.

This is one reason why the Mediterranean diet is sometimes advisable for individuals living with NAFLD.

It focuses on minimally processed whole foods containing unsaturated fat. It’s also high in vegetables, fruit, and legumes, all of which aid its ability to help reduce total cholesterol.

Garlic may help improve overall health, with added benefit for people with NAFLD.

In a 2020 study, people with NAFLD who took 800 milligrams (mg) of garlic powder per day for 15 weeks saw reductions in liver fat and improved enzyme levels.

A 2019 study found that frequent consumption of raw garlic was inversely associated with NAFLD in Chinese men (but not women).

If you have fatty liver disease, a doctor may recommend avoiding certain foods, or at least eating them sparingly.

These foods generally contribute to weight gain and can increase blood sugar.

Avoid when possible

  • Alcohol: Alcohol can be a major cause of fatty liver disease as well as other liver diseases.
  • Added sugar: Avoid sugary foods like candy, cookies, sodas, and fruit juices. High blood sugar increases the amount of fat buildup in the liver.
  • Fried foods: These are high in fat and calories.
  • Added salt: Consuming too much salt can increase the risk of NAFLD. Limiting sodium intake may help.
  • Red meat: Beef and pork are high in saturated fat. Highly processed meats, in general, should also be limited, as they are high in both sodium and saturated fat.

If you have NAFLD, a doctor may recommend working with a dietitian to make a sustainable meal plan.

Here’s an example of what a typical daily menu might look like.

Breakfast

  • 8 ounces (oz) hot oatmeal mixed with 2 teaspoons almond butter, 1 tablespoon (tbsp) chia seeds, and 1 cup mixed berries
  • 1 cup black coffee or green tea

Lunch

  • spinach salad with balsamic vinegar and olive oil dressing
  • 3 oz grilled chicken
  • 1 small baked potato
  • 1 cup cooked broccoli, carrots, or other vegetable

Dinner

  • small mixed-bean salad
  • 3 oz grilled salmon
  • 1 cup cooked broccoli
  • 1/2 cup cooked quinoa
  • 1 cup mixed berries

Snack

  • either 1 tbsp peanut butter on sliced apples
  • or 2 tbsp hummus with raw veggies

If you have nonalcoholic fatty liver disease (NAFLD) or are at increased risk of developing the condition, it is important to work with a trusted healthcare professional to come up with a suitable eating plan that may help.

Foods that may be beneficial include leafy greens, beans, salmon, whole grains, sunflower seeds, and garlic. Drinking coffee and focusing on unsaturated rather than saturated fats may also help.

In general, it may be best to avoid fried foods, foods with added sugar or salt, red meat, and alcohol.

A registered dietitian can provide more information about foods to eat and avoid if there are concerns about NAFLD.