Foods You Should Eat To Prevent and Reverse a Fatty Liver

Did you know that the liver is the largest organ in the body so being the largest it has a lot of responsibilities from helping the body digest food store energy to even removing poisons from it? Now your body would be in a lot of trouble if such an important organ has problems functioning. This could happen due to drinking too much alcohol bad diet obesity lack of exercise or high blood sugar causing fat buildup in the liver leading to a condition called fatty liver. It is a fairly common disease which affects about 25 to 35 percent of the general population. So, don’t be surprised if you are one of those affected. But don’t panic yet because in today’s post we’ll talk about what foods to eat and what foods to avoid. If you have a fatty liver. The good news is changing your diet can help prevent or reverse liver damage considerably. Here are the foods that will help a lot with the fatty liver repair.

Foods You Should Eat To Prevent and Reverse a Fatty Liver

1. Fish

Fish such as salmon sardine tuna and trout are lean and protein rich in omega 3s. This helps break down the accumulated fat in the liver cells and reduces inflammation. So, for your protein intake needs switch from meat to fish and avoid the fats and skins of meat and poultry.

2. Garlic

 According to a study having garlic helps the body produce and release enzymes that flush out toxins from the liver. Garlic is a sulfur and antioxidant rich food which helps cleanse and heal the liver. Although it may not sound too appealing. You can eat garlic raw or for the full effect just add more of it into your food.

3. Coffee

Yes. You heard that right. We said coffee. Coffee has properties which help remove the enzymes that cause harm to the liver cells. It’s also been known to lower the amount of abnormal liver enzymes in people at risk for liver disease a result of a study analyzing twenty-five hundred people found that drinking at least three cups of coffee daily was significantly associated with less scarring of the liver. So, go ahead and grab your cup of coffee just try to avoid adding any sugar to it.

4. Green Vegetables

 Green vegetables such as beans broccoli spinach and Brussel sprouts might not be the tastiest things in the world to eat but they sure are some of the healthiest. Studies show that long term consumption of these types of green vegetables help prevent fat buildup in the liver of mice. So, the same could be applied to humans as well. These vegetables also contain inorganic nitrate which reduces accumulation of fat in the liver. Next time don’t forget to add lots of greens to your diet.

5. Green Tea

Green tea has become really popular these days since it contains rich amounts of antioxidants. This property of green tea helps the body absorb fat which then reduces the fat storage in the liver. The antioxidants also help with liver function. What’s your favorite green tea flavor. Let us know in the comments section below.

 6. Walnuts

 walnuts might not be something you eat often but they are very good for your liver. They contain high amounts of amino acid Argentine glue to thigh bone and omega 3 fatty acids which help the liver in detoxifying ammonia and support natural liver cleansing. You can eat walnuts either raw straight out of the shell opening the shell is a fun task in itself or mix it with salad cereal or yogurt in your breakfast.

7. Avocado

 Avocado is a superfood with numerous health benefits. They’re rich in healthy fats and Fido chemicals. Which helped to get rid of the buildup of unhealthy fats on the liver surface which helps slow down the damage of the liver. It’s also rich and glue to the thigh bone which stimulates the production of liver and digestive enzymes as well as liver activity. Avocado tastes good with everything so it’s spread a small amount over toast with lemon juice and black pepper. Added to a sandwich or wrap or get really adventurous with some avocado recipes you find online.

8. Tofu

 Tofu is packed with protein the soy protein found in tofu helps in reducing the overall fat buildup in the body to put it simply it carves out a path for the fat to be eliminated rather than storing it. This relieves the liver from the pressure and helps reduce the damage of liver cells tofu can be cooked so many ways like steamed grilled baked pan cooked or fried and of course in an air Fryer if you’ve never tried tofu before. There are so many ways to enjoy it. What about if you want to cure a fatty liver. Avoiding and staying off certain types of foods is a very important part of the process. Here are the foods you should avoid. If you want to get rid of a fatty liver.


This is the biggest culprit and your greatest enemy when it comes to causing fatty liver. You should reduce or completely eliminate alcohol intake from your diet. Drinking alcohol continuously even for a few days can lead to a buildup of fats in the liver ultimately resulting in irreversible damage to the liver.

Be good and stay away from it.

 2. Meat

Who doesn’t love a good steak or a nicely grilled sausage but red meats such as beef pork lamb and processed meats like salami and sausages are high in saturated fats which leads to fatty liver? Time to find an alternative for your Fourth of July grilled sausage hot.

3. Sugar

 We know sugar is everywhere but you should try to avoid it as much as possible to help you with that. Check out our post called eight ways to spot added sugar sugary and added sugar foods such as candy ice cream sweetened beverages like soda cookies muffins and chocolate. All contribute to high blood sugar levels causing increased fat in the liver.

Avoiding these can help keep the fat level of the liver to a bare minimum.

4. Eggs

Eggs are known to contain high amounts of dietary cholesterol which can lead to cholesterol overload and cause a fatty liver. They also regulate something called the S R E BP in the liver which increases the levels of fat.

 5. Fried and Greasy Foods

 The greasier the tastier goes the saying but tastier is rarely healthier. I’m sure your mouth will water when I named greasy foods like French fries’ pizzas and burgers. But these are the unhealthiest of all containing high amounts of saturated fats which is the leading cause of a fatty liver. A small study revealed that high levels of saturated fat immediately changes the liver function.

6. White Processed Flour and Starch

 whole grain flowers can be harmful for the liver. This includes bread white rice pasta or baked goods. They increase blood sugar levels which leads to stressing of the liver resulting in high triglycerides and promotes a fatty liver. You can try to substitute refined grains with whole wheat and whole grain alternatives like potatoes or legumes.

7. Excess Fruits

 You heard that right. This may be hard to believe but consuming large amounts of fruit toast rich fruits like raisins and dry fruits can result in inflammation and fatty liver. This is because the sugar present in these fruits known as fructose can cause abnormal amounts of fat in the blood when consumed in large amounts leading to a fatty liver. And you thought fruits were healthy for you all the time. With our lifestyles becoming stationary and unhealthy. Are you switching to a healthier lifestyle and diet? How did that work for you? Let us know in the comments section below.

Updated: September 22, 2019 — 12:09 pm

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