The liver is the most vital organ of the body which helps in digesting food, preserving energy and eliminating toxins from the body. The fatty liver condition does not let the liver work normally and that affects the digestive system severely and the entire metabolism of the body. Deposition of excess fats in the liver makes the person suffer from insulin resistance, type 2 diabetes and cardiovascular disorders. It will also cause nutritional deficiency and make the person sick. In many cases, the person can suffer from death also. It is not a difficult task to keep your liver healthy. You need to make certain wise choices in your life concerning diet and lifestyle activities.

Types of Fatty Liver Disease

It is normal to have certain amounts of fats in the liver. But it might not go well with the liver condition and whole metabolism when fats exceed 5 % to 10 % of your liver weight.

There are two different types of fatty liver disease:

1. Alcoholic Fatty Liver Disease

It is the accumulation of fats in the liver under the influence of alcohol. Drinking alcohol puts the liver under pressure. One suffers from inflammatory conditions and damage of liver cells when the liver acts in the process of breaking down the alcohol.

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2. Non-Alcoholic Fatty Disease

People suffer from this type of fatty liver condition even without consumption of alcohol. Craving for fast, processed and spicy food items turns into non-alcoholic fats and disrupts the normal functionality of the liver.

Symptoms of Fatty Liver

In the initial stage, one may not experience signs of fatty liver but it can reveal symptoms later on like:

  1. Restlessness 
  2. Fatigue
  3. Nausea
  4. Vomiting tendency
  5. Pain on the right side of the abdomen
  6. Itchy Skin
  7. Swollen Tummy

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Diet to Follow and Avoid in Fatty Liver Disease Condition

Irrespective of the treatment you are undergoing, you must take proper food items in your regular meals to nourish your health and remove the rest of the food and drinks that are not favorable for liver health

Let’s know about certain liver-friendly food items that may free you from fatty liver conditions:

1. Fruits 


Eating grapes raw or adding grape juice raw to your diet regularly will remove the toxins from your body which damage the liver cells. You can eat kiwi regularly to boost your liver health. Kiwi is a high source of vitamin C, fiber and folate and low in calories. It does help in burning the fats naturally. It is very low in glycemic index and therefore it will protect you from the rise in sugar levels, resisting insulin and lowering excess fats from the liver. Eating apple slices also will remove the toxins from the digestive tract. Lemons and limes will cleanse the fats and toxins stored in the liver and improve the functionality of the liver naturally.

2. Vegetables 


Eating leafy greens, cruciferous veggies, beets, carrots, artichokes and garlic will revitalize your liver health. Such food items would detoxify the inflammatory liver and nourish your overall health with fiber. and thus would prevent the accumulation of fats in the liver.

3. Lean Meat

Selecting the right protein food items like chicken breast, turkey and salmon fish will alter the fatty liver conditions. It is the high-quality protein in such lean meat that will contribute in rejuvenating the liver cells and stimulating the function of the liver. Eating fish will also positively impact your liver health. Salmon, mackerel and sardines will reduce the accumulation of unhealthy fats with Omega 3 fatty acids. You can nourish your liver health further with vegan meats like tofu, tempeh and seitan, which lead to weight loss and the removal of fats from the liver.

4. Curd


You can use homemade curd instead of industrial yogurt to impact liver health positively. It will trigger the intestinal bacteria which will aid in stimulating liver function.

5. Garlic 


You can eat garlic raw or in fried form or use it as a spice while cooking vegetable or lentil curry or any other recipe. It will flush out the toxins from the liver, and repair the liver cells and arteries.

6. Sunflower Seeds

Sunflower Seeds

Vitamin E is highly effective in altering fatty liver conditions. These little seeds will nourish the unhealthy fatty liver with Vitamin E and antioxidants. 

7. Wholegrains

To keep your liver healthy, it is essential to consume wholesome rice, flour and brown rice. These whole grains are rich in fiber, multivitamins and liver-friendly minerals which may be magnesium, selenium and zinc.

8. Nuts


The presence of unsaturated fats, fiber, antioxidants and vitamins in nuts will improve your liver function naturally and steadily. Unsaturated fats of the nuts will reduce the accumulation of fats in the liver and optimize the blood sugar levels.

Avoid When Possible for Fatty Liver Disease

1. Alcohol

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Regular drinking of alcohol will burn the liver and damage its cells. It will cause fat to accumulate in the liver and make it difficult for the liver to function. and your life will become better after quitting alcohol.

2. Added Sugar

Added Sugar

Excess sodium intake can damage the liver cells. Even jaundice patients are restricted from using excess salts in their diet. Because a salty diet can contribute to retaining fluid in the liver and that risks the development of fatty liver disease.

3. Fried Foods

Fried Foods

Cooked in refined oil or clarified butter can inflame liver and damage its cells.

4. White Bread, Rice and Pasta

Any form refined form of grain taken in excess or regularly can damage the liver tissues and risk the accumulation of harmful fats. Such food items must be taken in limited quantities or completely avoided. 

5. Red Meat

Saturated fats of red meat will put pressure on the liver and damage its cells. It will delay in the process of digestion, make you sick and suffer from fatty liver conditions. Regular consumption of red meat would not keep your liver healthy.


It becomes necessary to take appropriate care of the liver. It is an important organ that contributes to flushing out toxins and purifying blood. A healthy liver contributes to smooth digestion. Many of us suffer from inflammatory fatty liver disease which later takes turn into cirrhosis and liver cancer. Careful selection of edibles which may be fiber rich and vitamin C and E enriched fruits and vegetables and wholegrains will cleanse the liver and stimulate the functionality of the liver. Depending on the severity level of fatty liver, you must discard alcohol, and processed and fried food items.