If you’ve been told you have fatty liver disease, one of the first and most effective steps you can take toward healing is changing what you eat. Diet plays a key role in reducing liver fat, inflammation, and the risk of progression to more serious liver problems.

Knowing what foods to avoid can help your liver recover faster and function better. Let’s go over the main culprits and what to eat instead.

Why Food Choices Matter for Fatty Liver

Fatty liver disease occurs when excess fat builds up in liver cells. This can happen due to alcohol (alcoholic fatty liver disease) or other factors like obesity, insulin resistance, and poor diet (non-alcoholic fatty liver disease or NAFLD).

The liver helps process nutrients, remove toxins, and regulate blood sugar. When it becomes overloaded with fat, it can no longer perform these jobs efficiently. Reducing foods that contribute to fat accumulation and inflammation gives your liver a chance to heal.

For more insight into how your liver functions, check out At-Home Liver Tests: A Comprehensive Guide to understand your enzyme levels and liver health markers.

1. Sugary Foods and Drinks

Added sugars are one of the biggest drivers of fatty liver. Sugary beverages like soda, sweetened tea, energy drinks, and fruit juices contain large amounts of fructose, which the liver converts into fat.

What to avoid:

• Regular soda, sports drinks, sweetened coffee drinks

• Packaged desserts, pastries, and candies

• Flavored yogurts and breakfast cereals with added sugar

What to choose instead:

• Water, sparkling water with lemon, or unsweetened herbal tea

• Fresh fruit for natural sweetness in moderation

If you’re managing multiple health factors, you might also benefit from Understanding Glucose in Urine, which explains how sugar levels affect overall metabolic health.

2. Refined Carbohydrates

Foods made from white flour and processed grains cause spikes in blood sugar and insulin, which encourage fat storage in the liver.

What to avoid:

• White bread, pasta, rice, and baked goods

• Snack crackers, chips, and processed breakfast foods

What to choose instead:

• Whole grains such as brown rice, oats, quinoa, or barley

• Legumes like beans and lentils for added fiber and protein

3. Fried and Fatty Foods

Fried foods are high in trans fats and saturated fats that promote inflammation and fat accumulation in the liver.

What to avoid:

• Fried chicken, French fries, and fast food

• Processed meats like bacon, sausage, and hot dogs

• Creamy sauces and full-fat dairy in large amounts

What to choose instead:

• Lean proteins like fish, skinless chicken, or tofu

• Healthy fats from olive oil, avocado, and nuts

To learn how dietary fat affects kidney health as well, explore The Complete Guide to At-Home Kidney Function Tests

4. Alcohol

Even small amounts of alcohol can harm the liver if you already have fatty liver disease. Alcohol adds stress to liver cells, slows down fat metabolism, and increases inflammation.

What to avoid: 

• Beer, wine, cocktails, and liquor

What to choose instead: 

• Sparkling water with fruit or a mocktail made with herbs and citrus

If you have alcoholic fatty liver disease, complete abstinence is crucial for healing.

5. High-Sodium Foods

Too much sodium causes water retention and can worsen swelling and inflammation in the liver. Many packaged and restaurant foods contain far more sodium than you realize.

What to avoid:

• Processed meats, canned soups, and frozen dinners

• Fast food and packaged sauces

What to choose instead:

• Cook at home using herbs, garlic, and spices for flavor

• Choose low-sodium or no-salt-added products

6. Red and Processed Meats

Red meats like beef, lamb, and pork are high in saturated fat, which can worsen fatty liver. Processed meats are even more harmful because they contain preservatives and additives that increase inflammation.

What to avoid: 

• Bacon, sausage, deli meats, and hamburgers

What to choose instead: 

• Poultry, fish, eggs, or plant-based proteins

7. Full-Fat Dairy and Cheese

While dairy provides calcium and protein, full-fat versions can add saturated fat to your diet. Over time, this can worsen liver fat accumulation.

What to avoid: 

• Whole milk, heavy cream, and full-fat cheese

What to choose instead: 

• Low-fat or non-fat dairy, or plant-based milk alternatives like almond or oat milk

8. Processed Snack Foods

Chips, cookies, and snack bars are often loaded with refined carbohydrates, trans fats, and added sugars—a triple threat for fatty liver.

What to avoid: 

• Potato chips, candy bars, and packaged pastries

What to choose instead: 

• Nuts, seeds, fresh fruit, or air-popped popcorn

Healthy Eating Tips for Fatty Liver

Avoiding harmful foods is only half the story. Building a nutrient-rich diet helps your liver recover and stay strong.

Here’s what to focus on:

• Eat plenty of fruits and vegetables for antioxidants

• Choose lean proteins like fish, eggs, and legumes

• Use healthy fats such as olive oil and nuts

• Drink plenty of water to help the liver flush toxins

• Stay active exercise supports metabolism and fat burning
  
  

The Bottom Line

Your liver can heal itself but it needs the right environment. Reducing sugar, refined carbs, and unhealthy fats while increasing whole, natural foods gives your liver a chance to recover.

Avoid alcohol and processed foods, stay hydrated, and maintain a balanced diet. Over time, these choices can significantly reduce liver fat and inflammation. Small, consistent changes make a big difference in restoring your liver’s health.

Ready to take charge of your liver health?
You can take an at-home liver enzyme and metabolic test through Ribbon Checkup and get personalized results in days.

 

Related Resources

• Life Expectancy with Fatty Liver Disease: What You Need to Know

• Best Supplements for Fatty Liver

• Fatty Liver Diet Plan PDF: A Doctor-Recommended 7-Day Meal Guide to Reverse Fatty Liver Naturally

References

References

NIDDKD. (2021). Eating, Diet, & Nutrition for NAFLD & NASH. National Institute of Diabetes and Digestive and Kidney Diseases; NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/eating-diet-nutrition 

Diet for Fatty Liver: Foods to Eat and Foods to Avoid. (2025). Vinmec International Hospital. https://www.vinmec.com/eng/blog/fatty-liver-diet-foods-to-eat-and-foods-to-avoid-en 

https://www.facebook.com/WebMD. (2025). Best and Worst Foods for Your Liver. WebMD. https://www.webmd.com/fatty-liver-disease/ss/slideshow-best-and-worst-foods-for-your-liver 

Nonalcoholic Fatty Liver Disease (NAFLD). (2022, May 23). American Liver Foundation. https://liverfoundation.org/liver-diseases/fatty-liver-disease/nonalcoholic-fatty-liver-disease-nafld/ 

Watson, S. (2017, June 12). 10 Foods to Include in a Healthy Liver Diet. Healthline; Healthline Media. https://www.healthline.com/health/fatty-liver-diet 

 

 

 

Frequently Asked Questions

Q: What is the best diet for fatty liver disease?

A: A balanced, whole-food diet is best for fatty liver. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats from sources like olive oil and nuts. Limit added sugars, refined carbs, fried foods, and alcohol to reduce liver fat and inflammation.

Q: Can fatty liver be reversed through diet?

A: Yes. Fatty liver, especially in the early stages, can often be reversed through diet and lifestyle changes. Losing even 5–10% of your body weight can significantly reduce liver fat. A consistent diet low in sugar, processed foods, and alcohol helps your liver heal naturally.

Q: Are eggs good or bad for fatty liver?

A: Eggs can be part of a fatty liver–friendly diet when eaten in moderation. They are a good source of protein and essential nutrients. Avoid frying them in butter or oil—instead, try boiling or poaching for a healthier option.

Q: Should I completely avoid fat if I have fatty liver?

A: No. Your liver needs healthy fats to function. Choose unsaturated fats like those in avocados, olive oil, nuts, and fatty fish. Avoid trans fats and limit saturated fats found in red meats, full-fat dairy, and fried foods.

Q: Is coffee safe for people with fatty liver?

A: Yes. Studies show that drinking moderate amounts of coffee (2–3 cups per day) may protect the liver and reduce inflammation. Avoid adding sugar or high-fat creamers to keep it liver-friendly.

Q: What drinks help cleanse the liver?

A: Water is the best choice. Staying hydrated supports your liver’s natural detox process. Green tea, herbal teas, and black coffee (without sugar) can also offer antioxidant benefits. Avoid sugary drinks and alcohol.

Q: How much sugar is too much for fatty liver?

A: Experts recommend limiting added sugars to less than 25 grams (about 6 teaspoons) per day. Excess sugar—especially from soda, desserts, and sweetened drinks—quickly turns into fat in the liver.

Q: Are dairy products harmful for fatty liver?

A: Full-fat dairy can contribute to liver fat buildup because of its saturated fat content. Choose low-fat or plant-based alternatives such as almond, soy, or oat milk. These options are easier on the liver and still provide calcium and protein.