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What should I eat for fatty liver diet? Which foods are the best and which foods should I completely avoid? Or Whether it is ok to have some fruits?

These maybe some of the questions that brought you here today. Whether you started searching for fatty liver diet out of your own initiative or due to your doctor’s prompt; you should know that your diet is the founding pillar of your liver’s health.

Treat the root cause of your Health Symptoms with 1:1 guidance from Ayurvedic specialists. 

That’s why when you eat liver healthy foods and adopt a diet plan to support your liver; you can be sure to cover more than 80% of your efforts to reverse and prevent fatty liver disease.

So, get ready to push fatty liver disease and its symptoms with your diet!

This entire post is dedicated to provide you with evidence based fatty liver diet that also roots from Ayurvedic principles.

If you are vegetarian, then you will also find diet plan that you can follow to make you liver healthy again! And if you are not, then also you will benefit from this fatty liver diet plan as you will learn the basics of eating right for your liver.

Let’s get started!

fatty liver diet plan meal vegetarian-min

What is Fatty Liver Disease?

Fatty liver, medically termed as hepatic steatosis is one of the leading causes of chronic and acute health conditions related to our heart, brain, hormones and metabolism.

It develops when your liver has accumulated a very high concentration (more than 5%) of fatty acids. Fatty liver refers to a broad spectrum name of multiple liver disorders such as steatosis, steatohepatitis, and cirrhosis.

Thus, fatty liver is basically a common terminology of poor liver health. However, it is not as simple as stated like that. You can find more information on fatty liver disease symptoms and causes here.

It is primarily a condition in which the liver has been chronically overloaded and hence unable to effectively function! Over 90 percent of obese, 60 percent of diabetic, and up to 20 percent of normal-weight people develop it.

Now fatty liver can develop due to excess alcohol consumption as well. That’s why it is taken as one of the primary causes of fatty liver types.

If you are diagnosed with fatty liver, you shouldn’t take it lightly. This is because, fatty liver is progressive in nature.

And uncontrolled fatty liver may lead to excessive bleeding, kidney failure, liver cancer, diabetes and eventually, liver failure.

Warning Signs of Bad Liver Health-Unhealthy Liver-min

What are the Primary Causes of Liver Problems?

Over the past few decades, there has been an increase in the incidence of liver conditions, particularly the Non-Alcoholic Fatty Liver Disease (NAFLD). NAFLD is the accumulation of fat deposits (particularly triglycerides) in liver tissues.

The incidence is higher in people who are in their 40s and 50s. It usually remains unnoticed till it advances and becomes Non-Alcoholic Steatohepatitis (NASH). This is to say that, it’s not only people who indulge in alcohol or other hard drugs that have to worry about getting liver diseases.

Our choices of Foods and Lifestyle is killing our Liver!

It comes as no surprise because over time, we have all evolved collectively to adopt a liver-damaging lifestyle.

  1. We get too many calories from (the wrong) food.
  2. We exercise less and less, so that there is an accumulation of calories that turn into fat. This pushes excess fats onto liver.
  3. We take too many chemicals by way of food preservatives, additives, fertilizers, pesticides, and through environmental pollutants.
  4. We eat food packaged in containers that have drained toxins into the food before they reach our hands.
  5. Overuse of medications such as pain killers, antibiotics, digestive supplements and other instant relievers.
  6. Personal care and household products contain excess chemicals that disrupt liver function and provide excess toxins in the body.
  7. Hormone based contraceptives, artificial hormones, concentrated doses of vitamins and minerals etc.

All these actions over burden the liver. Eventually, it gets burnt out!

The sad thing is that, symptoms of liver problems usually won’t show up, or they go unnoticed, or if noticed, ignored, till these symptoms go beyond redeemable.

Why Your Diet is the Best Way to Heal Your Liver?

According to Ayurveda your liver or “pittashaya” is the home of all the metabolic activities in your body. That’s why it is affected the most when your diet is not proper.

Also, liver is the primary detox organ of your body. Thus, it is also affected when you encounter an overdose of harmful chemicals through your food or environment.

And your liver is the only organ in your body that can revive itself even if has been damaged extensively (up to 75%). Thus, when you fix your diet; you are really giving your liver a chance to survive and revive on its own.

Fatty Liver Diet | Best Foods

Almost everything you eat gets to your liver first. The liver is termed the ‘chemical factory of the body’ for a reason. It is responsible for processing everything you take into your body.

That’s why your diet plays an important role in controlling the health of your liver. Ayurveda recommends that fatty liver diet should consist of bitter and astringent tasting foods that are also cooling in nature.

best foods for healthy liver-min

Follow these fatty liver diet tips to support your liver health:

1. Onions, Garlic and Leeks

Sulphur vegetables include garlic, leeks, onions, scallions, and shallots are some of the best liver healthy foods for regular intake.

They activate liver enzymes that help to flush the toxins out and also boost the natural cleansing action of the liver.

2. Omega-3 Fats (Limited)

Remove bad fats from your diet and replace them with healthy fats given below. Poor fats as refined oils, burnt and old fats are dangerous to your liver. You should avoid them completely.

In general you should reduce the quantity of fats in your diet. However, you need healthy fats in limited quantity. When you take in good fats, then these fats will bind up with the fat soluble toxins and help to safely flush them out of our body. Thus it supports natural functioning of the liver.

  • Nuts and Seeds as given below
    • Flaxseed
    • Walnut
    • Chia seeds
    • Almonds
    • Sesame Seeds
    • Cashew
    • Pistachio
  • Avocado
  • Ghee
  • Sardines
  • Fish oil

3. Vitamin E

Vitamin E is a vital antioxidant that supports the natural detoxification pathways of the liver. It improves fat metabolism and clears up clogged liver channels. Get vitamin E from:

  • Carrots
  • Chard
  • Mustard
  • Broccoli
  • Red peppers
  • Pumpkin
  • Papaya
  • Soybean
  • Flax seed oil
  • Taro root, etc.

4. Herbs and Spices

Herbs and spices carry vital micro nutrients and antioxidants that support liver’s natural detoxification pathways. When you make them regular part of your diet, you will be sure to support the health of liver, help to cleanse it and remove deposited fats and reduce inflammation throughout the body.

Ayurveda suggests bitter tasting herbs and green leafy vegetables to reverse fatty liver and treat liver related health disorders.

ayurvedic herbs for a healthy liver-min

Regular consumption of herbs and spices also helps to prevent further damage to liver cells. Hence, these herbs prevent both cirrhosis, which primarily results from presence of dead liver cells all around.

  • Coriander
  • Lemongrass
  • Rosemary
  • Mint
  • Basil
  • Tulsi
  • Dill
  • Cumin
  • Fennel
  • Mustard
  • Watercress
  • Dandelion

5. Complex Carbs, Whole Grains and Tubers

These foods are cooling in nature and consist of vital antioxidants, minerals ans vitamins that help to cleanse your body, reduce the load on your liver and help you to get rid of poor fat deposits.

In addition fibre and proteins in these foods support your liver’s natural functions. They also help to build healthy liver tissues. In Ayurveda, they form a major portion of pitta pacifying foods. So, you should make them a bigger portion of your diet.

  • Whole grains such as Bulgur, Rye, Quinoa, Brown Rice, Whole Oats, and Millets
  • Legumes such as Beans and Lentils for proteins
  • Vegetables with variety of colors to give you fibre, vitamins, minerals, and antioxidants
  • Fruits
  • Nuts
  • Seeds

6. Hydration

Proper hydration is vital to support your body’s natural functions including liver. As with other body parts, liver is majorly made up of water.

It needs ample of water to flush out the water soluble toxins through the urinary system and through the digestive tract too. Sufficient water is required to naturally expel the stool and reduce the levels of toxins in your body.

Additionally water forms the basis of liver enzymes, bile and all other products from liver that help it to function normally.

Make sure you are staying hydrated with normal water, herbal teas or with natural drinks as coconut water.

Worst Foods for Fatty Liver Diet

The foods to avoid are typically those that can spike blood sugar levels, or lead to weight gain, such as:

  1. Juice, soda, and sugary beverages contain excess of sugar in the form of fructose that loads up liver and further complicates fatty liver condition.
  2. Low Sugar or No Sugar Substitutes: Artificial sugar can damage your liver even more than normal sugar does. It also blocks your body’s natural response pathways to sugar consumption.
  3. Vanaspati and Margarine: These foods contain high amounts of dangerous saturated fat. It worsens your fat profile, loads up liver and makes your health worse.
  4. Sweet baked goods and desserts (cakes, pastries, pies, ice cream, cake, etc.): These types of sugary carbs contain high amount of simple carbs that are also loaded up with sugar. This acts as a double edged sword on your liver health.
  5. Cured, Burnt and fatty meats as bacon and sausage: These are high in saturated fats, which have been further damaged due to multiple levels of processing. They act as toxins for your liver.
  6. Salty foods: Foods that contain excess salt aggravate the health of the liver. They lead to excess water retention, thus increasing the volume of blood, increasing blood pressure and further taxing liver function.
  7. Fried foods: Fried foods, snacks and tit bits come with loads of simple carbs and poor quality fats which aggravate liver health.
  8. Excess Chili and Spicy Foods: These aggravate liver health by pushing pitta dosha further. Excess chili also disturbs the digestive fire and metabolism.
  9. Reduce and remove caffeine. It leads to quick spike in your activity level, but eventually causes energy crashes. This makes you eat more sugary foods.
  10. Remove alcohol and smoking altogether. Both of these have similar stimulating effect as caffeine on the body, a quick energy boost and then crash. Also, alcohol and smoking cause and make liver health worse.

Fatty Liver Diet Plan

Now that you have an understanding of the choice of foods, let’s dive into your 7 Day Fatty Liver Diet Plan.

Fatty Liver Diet Chart-min

1. Fatty Liver Diet Chart

If you eat fewer calories than you burn up, your liver will not store fat. Therefore, it is advisable to keep a meal diet chart and count the calories for few initial days to get a sense of what you are currently consuming.

Eventually, it becomes a higher level of awareness about your diet and nutrition.

Do keep in mind, less calories do not mean that you should go on dieting. It simply means that you should eat mindfully with smaller proportions and avoid grazing all the time.

Here is your diet chart on meal proportion and distribution:

% of MealType of Food
40%Fruits, vegetables, and fiber-rich foods.
25%Complex Carbs as Whole grains, cereals, and starch-based food products
30%Lean proteins such as lentils, beans, fermented soy products
5%Healthy Fats
Fatty Liver Diet Chart

2. Sample Fatty Liver Diet Plan for Vegetarian

Having learned the best and worst foods for fatty liver diet, you might wonder how to do it. How do you combine these food items? How do you ensure you’re getting enough nutrients without getting on the wrong tracks?

Here is a sample 7 days Meal plan for you:

DayMeal Option
1Breakfast: Beetroot Stir-fry + millets porridge + 1 cup herbal tea
Morning Snack: Butter milk + 5 Blanched Almonds
Lunch: 1 Bowl brown rice + Cowpeas soup + Cucumber Salad + Green Tea
Evening Snack: Fresh Fruit + Handful of sunflower seeds
Dinner: Thai Green Curry + 1 Bowl brown rice
2Breakfast: Apple Cinnamon Oats Porridge + 1 cup herbal tea
Morning Snack: Butter milk + 5 Blanched Almonds
Lunch: 1 Bowl brown rice + sprouted Mung Dal + green salad  + Green Tea
Evening Snack: Fresh Fruit + Handful of sunflower seeds
Dinner: 1 Bowl millets porridge + Mixed vegetables stir-fry + Herbal Tea
3Breakfast: Cauliflower Stir-fry + millets porridge + 1 cup herbal tea
Morning Snack: 5 Blanched Almonds + 10 Soaked Raisins
Lunch: 1 Bowl brown rice + Spinach Daal + ½ bowl curd
Evening Snack: Fresh Fruit + Handful of sunflower seeds
Dinner: Vegetable Khichadi or Porridge + Herbal Tea
4Breakfast: Okra stir-fry + 1 Bowl millets porridge + 1 cup herbal tea
Morning Snack: 5 Blanched Almonds + 10 Soaked Raisins
Lunch: 1 Bowl brown rice + Basil Tofu Scramble + green salad + 1 cup green tea
Evening Snack: Fresh Fruit + Handful of sunflower seeds
Dinner: 1 Bowl barley porridge + Mixed Vegetables + Herbal Tea
5Breakfast: Apple Cinnamon Oats Porridge + 1 cup herbal tea
Morning Snack: Roasted Black Gram + Lemon Ginger Tea
Lunch: 1 Bowl brown rice + Sprouted Beans curry + cucumber salad + 1 cup green tea
Evening Snack: Fresh Fruit + Handful of pumpkin seeds
Dinner: 1 Bowl millets Porridge + Green beans stir-fry + Herbal Tea
6Breakfast: Mung Dal Dosa (Pancake) with Mint Chutney + 1 cup herbal tea
Morning Snack: Roasted Black Gram + Lemon Ginger Tea
Lunch: Bowl brown rice + Moringa Leaves Mung Beans Soup + ½ bowl curd
Evening Snack: Fresh Fruit + Handful of pumpkin seeds
Dinner: 1 Bowl brown rice with Veg Miso Soup
7Breakfast: Apple Cinnamon Oats Porridge + 1 cup herbal tea
Morning Snack: Roasted Black Gram + Lemon Ginger Tea
Lunch: Vegetable Quinoa + green salad (stir-fry) + 1 cup green tea
Evening Snack: Fresh Fruit + Handful of sunflower seeds
Dinner: Vegetable Khichadi or Porridge + Herbal Tea
7 Days Fatty Liver Diet Vegetarian Meal Plan

3. Fatty Liver Diet Recipes

Moringa Mung Bean Soup
Print Recipe
5 from 1 vote

Moringa Leaves Mung Beans Soup

A delicious and highly nutritious mung beans soup made with Moringa leaves. This recipe is ideal for pregnancy nutrition, growing kids, menopause, and for those looking to boost their iron, calcium, and protein levels.
Prep Time10 mins
Cook Time15 mins
Resting Time15 mins
Course: Main Course, Soup
Cuisine: Indian
Diet: Diabetic, Hindu, Vegan, Vegetarian
Keyword: bean soup
Servings: 4 people
Author: Dr. Pawan Bansal
Cost: $5

Equipment

  • Pressure Cooker – Can also be replaced with rice cooker

Ingredients

  • 1 bowl Raw and Uncooked split Mung Beans
  • 1 bowl Fresh Moringa Leaves
  • bowls Water
  • 1 Medium Onion
  • 1 Medium Tomato
  • 2 Cloves Garlic
  • 1 inch Fresh ginger root
  • tsp Cumin Seeds
  • tsp Turmeric Powder
  • tsp Coriander Seeds Powder
  • tbsp Ghee Or Pure Cooking Oil of your choice
  • 1 pinch Asafetida or Hing
  • tsp Rock Salt to taste
  • tsp Black Pepper To sprinkle on the top

Instructions

  • Wash the mung beans properly and soak in the water
  • Clean and sort out the Moringa Leaves.
  • Finely chop onion and tomato.
  • Peel the ginger and garlic. Pound them together using a mortar and pestle.
  • Heat the base of the pressure cooker.
  • Once the cooker is a little hot, then add ghee, Asafoetida, and cumin seeds.
  • Add garlic, onion, and ginger when the seeds start to crackle. Stir till the mix till it turns golden.
  • Add turmeric powder, cumin powder, coriander powder, salt, and pepper.
  • Keep the heat low. Add chopped tomato, mix well till it turns mushy.
  • Add Moringa leaves, water, and mung beans.
  • Close the pressure cooker and let the mix get cooked wither with one whistle, or within 15 mins when the heat is kept at low.
  • Sprinkle black pepper on the top. Your soup is ready to be served.
  • Enjoy with hot rice, bread, or just like that!!

Notes

Note: This recipe tastes great with whole green mung beans too. Follow the instruction below.
Soak the Mung beans in water for 3-4 hours and then cook or pressure cook till soft. If you do not have time to soak, then just put them in a pressure cooker or rice cooker and boil till soft. Normally, it should take 30-40 mins for boiling till soft without soaking and pressure cooking.
Basil Tofu Scramble-min
Print Recipe
5 from 1 vote

Thai Style Basil Tofu Scramble

This is a delicious Thai style vegan recipe of Basil Tofu Scramble! It is a super easy recipe that requires minimum level preparation. With tofu as the main ingredient, this recipe is very filling and fits to the course of a sumptuous meal.
Prep Time10 mins
Cook Time20 mins
Course: Main Course
Cuisine: Thai
Diet: Diabetic, Gluten Free, Hindu, Vegan, Vegetarian
Keyword: basil, tofu, vegan thai recipes
Servings: 4 people
Author: Dr. Pawan Bansal
Cost: $5

Equipment

  • Pan or Pot

Ingredients

  • 600 g Tofu Extra Firm
  • ½ Cup Sweet Basil Leaves About 15 g
  • 5 Cloves Garlic
  • 2 tbsp Sesame Seeds Roasted, Black or White
  • 1 inch Ginger
  • 1 Red Chili Dried or Fresh (optional ingredient)
  • 2 tbsp Rice Vinegar Can be replaced with fresh lemon juice
  • 2 tbsp Soy Sauce
  • 1 tsp Molasses Or Brown Sugar (optional ingredient)
  • 1 Medium Onion
  • 3 tbsp Virgin Oil Peanut oil, sunflower oil, or coconut oil
  • 1 tsp Turmeric Powder

Instructions

Preparing Tofu

  • Drain the water from tofu. Press further using a strainer to remove any extra water on it.
  • Cut the tofu into small pieces or Scramble it.
  • Put the tofu in a bowl.
  • Add turmeric powder to it. Mix well and keep aside for 5 mins.

Preparing the Sauce

  • Pound the ginger and garlic together in a mortal and pestle. Alternatively, finely grate the ginger and finely chop the garlic.
  • Finely chop the onions.
  • Roast the sesame seeds.
  • Heat the wok and add 2 tablespoons of oil.
  • Add the turmeric tofu mix and stir-fry till the tofu is dry and firmer.
  • Keep the heat at high. This should take around 7 – 10 mins.
  • Take the tofu off the heat. Keep aside in a bowl.
  • Heat the wok again on high and add remaining oil.
  • Add ginger garlic paste and roast till golden brown.
  • Add the onions and basil leaves. Roast till onions turn golden brown.
  • Add soy sauce, vinegar, and sesame seeds.
  • Mix well for few seconds while keeping the heat on.
  • Add tofu. Mix well. Take off the heat.
  • Serve with steamed rice.

Notes

To make this recipe friendly for cancer patients, do not add molasses or sugar to the recipe.

Lifestyle Tips for Management and Prevention of Fatty Liver

In addition to eating a balanced diet, you should adopt healthy lifestyle habits. Thus, you will cover the rest 20% to make your efforts a 100% push to reverse a fatty liver disease from the root.

1. Lose Weight

Obesity gives rise to NAFLD. If your weight is more than normal, talk with your doctor to guide you to lose some weight based on healthy eating and to stay more active.

Lose a pound or two in a week is good, as quick weight loss may make the disease worse.

2. Stop Drinking Alcohol

If you have the alcoholic fatty liver disease, you have to stop drinking. Though it is difficult to leave, avoiding alcohol will help you a lot. You can successfully reverse or reduce the problem.

In case you fail to avoid alcohol, talk to your doctor. Avoiding alcohol can also treat nonalcoholic fatty liver disease.

3. Physical Activity

Exercise has a good impact in the case of a fatty liver disease. If you face difficulties in doing enough exercise to lose weight, you can fulfill this requirement with brisk walking and this will help you in losing some fat from the liver.

4. Take Care of Your Health

Never leave different health problems untreated. Diseases such as diabetes and high cholesterol may give rise to other problems.

You have to talk with your doctor regarding the medications that you take, because these may be the reason for fatty liver disease. Go for a regular checkup to control any rising changes in your body.

5. Take care of Your Liver

If you need to take some medications for hepatitis A, hepatitis B, the flu, and pneumococcal disease to protect your liver and stay healthy, ask your doctor before taking any new medicine, vitamin, or supplement because sometimes these drugs can be harmful to your liver.

Fatty Liver Diet Tips-min

Before You Go!

Now that you have learnt the principles of fatty liver diet, it is time for action. This is because all the knowledge that you gained here will be futile if you do not apply it.

Start slow, do not try to make all the changes in 1 day. But, do keep up with a positive change in your diet and lifestyle such that you move towards your health goal of reversing fatty liver. It is possible and you can do it! Start now.

Do write to us for any query, feedback and suggestions in the comments. We will get back the soonest.

References

Get 1:1 Advise from Medhyas' Ayurvedic Experts to Treat Your Health Symptoms at the Root Cause.

About the Author Dr. Pawan Bansal

Dr. Pawan Bansal is the Founder of Medhya Herbals. He is a registered Medical Practitioner with more than 40 years of experience in Ayurvedic and Herbal treatment. He has successfully cured his patients from chronic health issues related to Poor Digestion, Low Immunity, Poor Fertility, PCOS, Joint Pain, Arthritis, Psoriasis, Inflammation, Chronic Cough, and Sinusitis. He is passionate about Life and believes that one should enjoy it’s simple gifts to be Healthy and Happy.

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Recipe Rating




  1. Hello Dr. – Thanks for the detaild explanation. I have a basic doubt about basic body/muscle building and bringing the body into shape. I have a fatty liver and vegetarian+egg consumer. My trainer has suggested me to eat lot of eggs a day (5 white +2 whole+7 Bhurji) along with a couple of protein and EAA scoops and Paneer etc. I'm not sure if I can eat so many eggs everyday if I have fatty liver. Please give me suggestion on below email address. My WhatsApp number is +91 9611377338.

  2. Hi! Fatty liver condition results in under functioning liver, so indeed your liver currently is not in a state to digest such a heavy dose of proteins. We do not recommend it even during normal health state unless you are an athlete, who works out excessively. Poor fat metabolism and fatty liver often lead to muscle wasting in the first place. So, do take in proteins, but in moderate amount and from natural food sources.

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