Fatty Liver Diet Plan

Fatty Liver Diet Plan – A Healthy Guide for Improved Liver Health”

Fatty liver is a serious condition, which if not treated in time, can lead to liver failure. In medical language, fatty liver disease is known as hepatic steatosis. According to Health Line, liver is the second most important organ of our body. It works to process nutrients from the foods we eat and drink. Also, liver has an important role in filtering dirt, harmful substances or toxins from the blood. But in present times due to bad-eating and lifestyle habits many liver-related problems have become very common, the most common of which is fatty liver. Fatty liver is a condition in which fat starts accumulating in your liver. It is generally considered normal to have some amount of fat in the liver, but when too much fat accumulates, it can cause a number of health problems, including liver failure.

But if it is diagnosed in time, it can reduce liver fat and control fatty liver condition. Now the question arises that how can you detect fatty liver? According to Health Line, when there is a problem of fatty liver, many signs and symptoms appear in the body, recognizing which you can contact the doctor and get the diagnosis of fatty liver, as well as its treatment.

15 Symptoms of Fatty Liver 

According to Health Line, there are two types of fatty liver, the first is alcoholic fatty liver (AFLD) – it is more common in people who drink a lot of alcohol. On the other hand, there is non-alcoholic fatty liver (NAFLD), in this condition even a person who does not drink alcohol has a fatty liver problem. According to a 2017 research, 25 to 30 percent of people in large countries like America and Europe are affected by (NAFLD). Many signs and symptoms of fatty liver can be seen which include

  • Loss of appetite
  • Have nausea
  • Feel very tired and weak
  • Stomach hurts
  • Weight loss begins
  • Yellowing of the eyes and yellowing of the skin
  • Skin allergies and itching
  • Bleeding even from a minor injury
  • Swollen feet problem
  • Urine that is very pale or dark in color
  • The color of the stool also becomes yellow
  • Accumulation of fluid in the abdomen
  • Spider web-like appearance of blood vessels under the skin
  • Breasts begin to develop in men (Gynecomastia)
  • Confusion arises

If you experience these types of problems frequently, then you should contact a doctor immediately as they can be a sign of fatty liver.

Fatty Liver Diet

Apart from obesity and poor lifestyle, fatty liver can also be caused by high blood pressure, high cholesterol level and high sugar level. It becomes necessary for the patients of fatty liver to pay attention to their diet.

If fatty liver is ignored, then the risk of liver cirrhosis also increases. By improving the diet, the problem of fatty liver does not increase further and it takes less time to recover.

What to Eat in fatty Liver

Foods for Fatty Liver

To reduce the symptoms of fatty liver, you are advised to eat pureed dishes, salads, vegetables, fruits, bakery and fortified proteins from time to time. The following foods can be consumed in fatty liver:

  1. Fish:To reduce the level of fat and inflammation, include fish in your diet. Avoid taking such fish in which mercury or other harmful elements are present.
  2. Nuts:Nuts can prove to be very helpful in reducing inflammation. Walnuts are especially high in omega-3 fatty acids and may provide benefits for people with fatty liver disease.
  3. Coffee: Coffee is helpful in reducing the fat stored in the liver. The body also gets energy from it. Even in coffee, you should avoid drinking coffee with milk; Drink black coffee instead and keep the amount of sugar low. Apart from coffee, patients can drink green tea.
  4. Turmeric:Turmeric is beneficial in fatty liver. It contains anti-oxidants which keep the liver healthy. You can take turmeric with milk (low fat).
  5. Sunflower Seeds:Consume sunflower seeds to supply anti-oxidants in the body. These seeds are high in vitamin E, which helps protect the liver from further damage, and consuming sunflower seeds in between meals is a healthy snack.

Fruits and Vegetables for Fatty Liver

Fruits for Fatty Liver

Fresh fruits can be consumed to avoid liver related diseases and problems. You can also include fresh fruits and green vegetables in your diet in fatty liver diet. Fatty liver patients should consume the following fruits:

  1. Banana: Banana can play a big role in reducing the risk of cirrhosis and fatty liver. Bananas contain unsaturated fat, pectin, omega-3, monounsaturated fat, potassium, and sodium.
  2. Grapes: Grapes are rich in water and roughage, which are essential for the health of the liver. Also grapes are loaded with anti-oxidants and vitamin C which help in removing toxins from the liver.
  3. Papaya: Papaya has anti-inflammatory properties in sufficient quantity, which reduces inflammation in the liver. Apart from this, sufficient amount of anti-oxidants are present in papaya which keep the liver healthy.
  4. Grapefruit: Grapefruit helps in repairing liver damage caused by fatty liver. The high levels of Vitamin C and antioxidants help in flushing out all the toxins from the body, hence, protecting the cells.
  5. Apples:  Apples contain pectin which detoxifies the liver by flushing out toxins from your digestive system and helps reduce liver inflammation.
  6. Watermelon: Due to the high water content in watermelon, it is helpful in reducing inflammation of the liver in fatty liver.

Best Vegetables for Fatty Liver

Vegetable for fatty liver

The following vegetables must be consumed in fatty liver diet in Hindi:

  1. Broccoli:This is a vegetable that can bring liver fat under control fast. Broccoli can help reduce the amount of triglyceride in the liver.
  2. Bitter gourd:Consuming bitter gourd not only controls your diabetes but also keeps the liver healthy. Patients of fatty liver should consume bitter gourd.
  3. Tomatoes:Lycopene present in tomatoes is a strong anti-inflammatory, anti-oxidant and anti-carcinogenic agent which not only protects against fatty liver and liver inflammation but also helps in recovery from it.
  4. Spinach:Spinach is also one of the green leafy vegetables which contains sufficient amount of anti-oxidants, iron, vitamins, nutrients and minerals. Spinach juice, greens etc. are very effective for fatty liver.
  5. Fenugreek Greens:Fenugreek leaves contain a variety of nutrients such as Vitamin A, C, calcium, B-complex vitamins, etc. This greatly improves fatty liver.
  6. Beans and soy:To reduce the risk of non-alcoholic fatty liver disease, eat beans and soy. Soy and beans are high in good fat which helps in reducing fat.
  7. Garlic: Consuming garlic can not only reduce the fat stored in the liver but also control body weight

Fatty Liver Diet plan

If you have fatty liver, you can start your day with a healthy diet. You can follow the below mentioned fatty liver diet in your lifestyle.

Morning1. After waking up in the morning: Drink lukewarm lemon water as desired.

2. Breakfast: Drink 1 cup of green tea. If you don’t feel like drinking green tea, you can drink 1 cup of any fruit juice.

3. After some time, mix oats in a bowl of milk (low fat) and consume it. If you want, instead of oats and milk, you can eat cut fruits like banana, apple, etc.
Afternoon1. Lunch: Eat greens made of many vegetables with 2-3 roti which is made in mild spices and is absolutely less spicy. 2. Eat 1 bowl of steamed vegetable salad or 1 bowl of fresh cut fruits. If you want, you can also consume half a bowl of curd after the meal.
Dinner1. 2 to 3 rotis with 100 grams of grilled lean meat or fish.
Those who are vegetarian can eat 2-3 rotis with 20 to 25 grams of cottage cheese.
2. Drink 1 glass of milk (low fat) milk before sleeping at night.

Make Lifestyle Changes

If you have fatty liver or want to avoid fatty liver, then you have to adopt a good lifestyle. Since fatty liver increases the risk of  liver cancer , you need to take extra care of your diet to keep your liver healthy.

With a good lifestyle, not only will the problem of fatty liver be cured, but you will not be likely to get any kind of disease. You can make the following changes in your lifestyle:

  1. Get up early in the morning and start walking. Apart from this, you can also do some exercise or workout. This will reduce your obesity and will also help in controlling the sugar level.
  2. Stop eating fried things outside. Due to this, harmful cholesterol in your body increases rapidly. This proves to be very harmful for your liver and heart.
  3. Include fruits and vegetables in your diet and follow a healthy diet.
  4. Stop smoking and drinking. Smoking and drinking can make fatty liver worse. Consumption of alcohol can weaken the liver and increase the chances of liver cancer.

Fatty Liver Prevention

Fatty liver is caused due to poor eating habits, obesity, disordered lifestyle and excessive consumption of alcohol. It is a serious disease occurring in the liver, to get rid of it in a short time, some things should be avoided. Fatty liver patients should avoid the following things:

  1. Alcohol: If you consume alcohol in excess, it can worsen the condition of fatty liver. That’s why stop the consumption of alcohol completely.
  1. Foods containing more fat and calories: In fatty liver, all those things which are high in fat and calories should be removed from your diet.
Fat foods
  1. High Sugar: Avoid excessive consumption of candy, canned fruit juices, ice cream and sweets. Consuming more sugar increases fat in the liver, which increases fatty liver.
  2. Rice: Should rice be consumed in fatty liver or not; This question is quite common. The use of rice in fatty liver can prove to be harmful because rice is a high glycemic food, which increases blood sugar in the body. The problem of fatty liver increases further due to increase in blood sugar.
  3. Added Sugar: The patient should stay away from the consumption of all those things in which added sugar is found. Added sugar can further increase the problem of fatty liver by increasing the amount of glucose in the body.
  4. Fried Foods : One should avoid eating fried foods in fatty liver. There is a lot of fat in fried foods, which can increase liver problems.
Avoid Fried Foods in Fatty Liver
  1. Salt: Use salt in minimum quantity in food. Excessive use of salt can increase blood pressure, which is not good for the liver.
  2. Fast Food: Consuming fast food like pasta, burger etc. can also prove to be harmful for the liver. Fast food contains harmful cholesterol which damages the liver.
Fast Food - Avoid in Fatty Liver

Apart from this, consumption of spicy things, butter, ghee and creamy milk should be avoided in fatty liver.


Get Rid of Fatty Liver It is important to understand what fatty liver is. Improving lifestyle and diet can bring many benefits to fatty liver. A healthy diet is especially important for patients with non-alcoholic fatty liver disease. Apart from this, exercising daily reduces fat and helps in recovering quickly from fatty liver.

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Frequently Asked Questions on Fatty Liver

What to eat in fatty liver diet?

Liver is a very important part of our body. If it is not taken care of properly, then you may have to face various diseases. To reduce fatty liver, consume the following fatty liver diet in Hindi:
1. Consume green-tea or black coffee.
2. You can eat spinach and bathua in greens.
3. Eat beans and soy, include fish in the diet.
4.  Eat porridge, dry fruits.
5. Consume turmeric.
6. Include green leafy vegetables like kale and Brussels sprouts in vegetables.
7 Also, include onions, broccoli, capsicum and garlic in your diet.

What is fatty liver?

Fatty liver is a disease caused by excess fat in the body. It can increase the maximum level of fat in many parts of the body, such as the level, waist, around the waist, abdomen, around the stomach, surgical body and other parts of the body. Fatty liver is a short form which can affect the fitness of the body.

What should be avoided in fatty liver?

What should be avoided in fatty liver?
Fatty liver is caused due to poor eating habits, obesity, disordered lifestyle and excessive consumption of alcohol. It is a serious disease occurring in the liver, to get rid of it in a short time, some things should be avoided. Fatty liver patients should avoid the following things:
1. Excess oil and spicy things should be avoided.
2. Drinking butter, ghee, creamy milk. 
3. Avoid excessive consumption of packaged fruit juices, ice cream, candy and sweets. 
4. If you drink alcohol, immediately stop the consumption of alcohol completely. 

Should eggs be eaten in fatty liver or not?

According to the US National Institutes of Health, egg consumption should be reduced in non-alcoholic fatty liver disease. Especially the yellow part of the egg should not be eaten at all, which is also called yolk. To avoid fatty liver, eat less egg.

In how many days does fatty liver get cured?

The recovery time from fatty liver depends on its type and severity. If alcoholic fatty liver is not severe, if the patient stops drinking completely and takes regular medicines on the advice of the doctor, he can recover from fatty liver in about 2 to 4 months.

On the other hand, weight loss of 5 to 10% may be required to recover from non-alcoholic fatty liver. In case of fatty liver disease, if regular exercise, proper diet and medicines given by the doctor are taken on time, the liver can become normal in 4 to 6 months.

Can I eat Rice in Fatty Liver?

Carbohydrates in rice quickly convert to glucose, which can increase blood sugar levels in patients with fatty liver. Increasing blood sugar in the body can further increase the problem of fatty liver. That is why the patient of fatty liver should avoid consuming rice.

How is fatty liver diagnosed?

Fatty liver is a disease whose initial symptoms are usually not visible quickly. Early treatment can be possible if you know the symptoms of fatty liver. Some of the symptoms of fatty liver are:
1. Feeling like vomiting again and again. 
2. Not feeling hungry 
3. Do not digest food well. 
4. Feeling tired 
5. Sudden weakness 
6. Weight loss. 
7. Swelling in the upper part of the abdomen.

Apart from these symptoms, the doctor comes to know about fatty liver disease during routine check up. The fat present in the liver is visible on ultrasound. Apart from this, some new tests can also be done like Fibroscan and Fibrotest etc. Along with these, the condition and treatment process of fatty liver is decided by examining the blood.

Can we eat curd in fatty liver?

According to America’s National Institute of Health, taking symbiotic curd (yogurt) benefits fatty liver patients. Two bacteria (Streptococcus thermophilus and Lactobacillus bulgaricus) are used to make symbiotic yogurt and it is made in a controlled manner.
Generally, yogurt made at home is made without any control from a bacteria (Lactobacillus). The use of yogurt increases liver enzymes and also provides relief from conditions like hepatic steatosis. That’s why fatty liver patients can safely consume yogurt.

Should we drink milk in fatty liver or not?

According to the US National Institutes of Health, taking dairy products like milk, yogurt etc. is less likely to cause non-alcoholic fatty liver disease. In such a situation, you can consume limited amount of milk for fatty liver.
Before eating dairy products like milk and curd, make sure that the amount of fat in milk or curd is absolutely low. Cow’s milk can be beneficial in fatty liver as it contains less fat than other milks. While taking cow’s milk, its cream should be avoided.

Is wheat flour good for fatty liver?

Fiber and anti-oxidants help a lot in keeping the liver healthy. Wheat flour mainly contains protein and fiber and fat is very less so wheat flour can be taken in fatty liver. If you remove the husk from wheat flour then it is less beneficial so don’t filter anything from wheat flour.

Which juice should be drunk for liver?

Juices are usually digested in a very short time, about half to 1 hour, so that you get to see the benefits sooner. Beet, watermelon, orange, lemon, carrot juice should be consumed.

Which fruits and vegetables are good for fatty liver?

If fatty liver disease is not treated at the right time, it can take a serious form. That’s why fatty liver patients should include fruits and vegetables in their diet. Fruits and vegetables contain adequate amounts of essential fibers, minerals, antioxidants, vitamins, monounsaturated fats, and omega-3 fats that can help get rid of fatty liver quickly. The following fruits and vegetables are good for fatty liver patients:
1. In fruits, it is good to consume apple, grapefruit, grapes, prickly pear, banana, blue-berry, papaya, fig and watermelon etc. 
2. Vegetables: Eat green leafy vegetables like spinach, kale and Brussels sprouts. Onion, broccoli, capsicum and garlic etc. should be consumed.

What diet should be taken for fatty liver grade 2

The following diet plan can be taken for fatty liver grade 2: 
1. Green Tea: Drink a cup of green tea 
2. Eat fruits: Apple, banana can be eaten in fruits.
3. Milk: Low or non-fat milk (low fat) 1 glass without cream

1 Spinach Salad (with Olive Oil)
2. Roasted Chicken 
3. Eat green leafy vegetables (such as spinach, fenugreek etc.) 
4. Must include an apple in your diet

1.      Two sliced ​​apples and one tablespoon peanut butter
2.      1 bowl salad

1.      Mixed Beans Salad
2.      Broccoli: 1 bowl boiled
3.      Berries: 1 cup
4.      Juice: Drink beetroot, watermelon or orange juice

What should be the Indian diet chart for fatty liver?

Indian diet chart for fatty liver should be protein rich.
1.  Breakfast: Have a bowl of oats with milk (low fat) and 3 to 4 walnuts. Also, eat an apple and a banana. 
2.  Lunch: Have a bowl of green leafy vegetables (such as spinach, broccoli, mustard greens, cabbage) with 2 to 3 chapatis. Vegetables should be less spicy and pungent. Eat salad while eating food. Drink a glass of buttermilk sometime after a meal. 
3.  Evening Snack: Drink a cup of black coffee. If you do not like black coffee, then you can also take fruit juice or vegetable soup in its place. Also, eat an omelet of 1 or 2 eggs. 
4.  Dinner: Eat one cup of vegetable salad, one roti of jowar, one bowl of porridge.

Should potatoes be eaten in fatty liver?

Fatty liver patients should reduce the intake of carbohydrate rich foods such as potatoes, white rice or white bread, etc. in their diet. Sufficient amount of carbohydrate is present in potato, that is why fatty liver patients should avoid consuming potatoes.

Which fruit should be eaten in fatty liver?

Fruits play a special role in reducing fatty liver and keeping the liver healthy. At the same time, enzymes and nutrients present in some fruits can help your liver to detox i.e. to remove toxins from the liver and make it healthy. In such a situation, the patients of fatty liver should consume the following fruits:
1. Apple
2. Grapefruit (Chakotra) 
3. Grape 
4. Prickly pear 
5. Done 
6. Blueberry 
7. Papaya
8. Fig
9. Watermelon
10. Cranberry

Should rice be eaten in fatty liver?

To reduce the symptoms of fatty liver, one should try to eat healthy and balanced. Rice is dedicated to eating healthy, as it is packed with lots of nutrients and calcium. That’s why rice should be eaten in fatty liver.

What is fatty liver recovery time?

Fatty liver recovery time is not set. It depends on the time how long the brought up themes need to start smoothly again. So you must consult your doctor as to which time is right for you.

Should Fatty Liver Be Jogging?

To cure fatty liver, you have to define your daily food intake and follow the suggestion to eat more healthy. Healthy nutrition, reducing fatty and tasty food as well as sitting for less time and moving more are advised. Healthy use is recommended for maximum weight loss, which is why fatty liver should be jogged.

Can I eat Ghee in Fatty Liver?

To make fatty liver prone, date diet should be kept balanced. Eating ghee can cause many types of cholesterol in the body to increase rapidly, so it is advised to reduce the intake of ghee. Also, it is advisable to do less with more fruits, vegetables, voluntary animal registration and more with nuts.

What to eat in inflammation of the liver?

To reduce the inflammation of fatty liver, it is recommended to consume the following foods:
1. Fruits and Vegetables: Eating as a healthy food helps the body to provide cotinium, fat and bakery.
2.Spicy Food: It is recommended to eat spicy food rather than less palatable food.
3. Banana Starch without Animal Bird Registration: Consuming Banana Starch without Animal Bird Registration has been shown to reduce inflammation of the liver.

What is the diet for grade 1 fatty liver?

A healthy diet should be followed for grade 1 fatty liver. This should include healthy technology, adequate nutrition and low sugar. With healthy technique, low sugar and adequate nutrition should be consumed with protein, carbohydrate, fat, fatty and vitamin related fruits, vegetables, pulses, tasty liquids and foods related to healthy diet.