10 Best Foods for Fatty Liver: What to Eat for a Healthier Liver

Fatty liver disease (also known as non-alcoholic fatty liver disease – NAFLD) happens when excess fat builds up in the liver. The good news? In many cases, it can be improved — and even reversed — through diet and lifestyle changes.

One of the most powerful tools you have is what you put on your plate. Here are 10 science-backed foods that can help support liver health and reduce fat accumulation.

1. Leafy Green Vegetables

Spinach, kale, arugula, and other leafy greens are rich in antioxidants and nitrates that may help reduce fat storage in the liver. They’re low in calories and high in fiber — a perfect combination for weight management.

How to use: Add to smoothies, salads, soups, or stir-fries.

2. Fatty Fish

Salmon, sardines, mackerel, and tuna are high in omega-3 fatty acids. Omega-3s help lower liver fat, reduce inflammation, and improve triglyceride levels.

Tip: Aim for 2 servings per week.

3. Coffee

Good news for coffee lovers! Studies show that coffee may lower liver enzyme levels and reduce the risk of liver disease progression. It appears to have protective effects against inflammation and fibrosis.

Best choice: Black coffee without added sugar or cream.

4. Olive Oil

Extra virgin olive oil contains healthy monounsaturated fats that may help decrease liver fat and improve insulin sensitivity.

How to use: Drizzle over salads or use in light cooking instead of butter.

5. Nuts

Almonds, walnuts, and other nuts provide healthy fats, vitamin E, and antioxidants. They may help improve liver enzyme levels and reduce inflammation.

Portion control matters: A small handful per day is enough.

6. Avocados

Rich in healthy fats and fiber, avocados may help reduce oxidative stress and support overall metabolic health.

Bonus: They help you feel full longer, supporting weight control.

7. Berries

Blueberries, strawberries, and raspberries are loaded with antioxidants that help protect liver cells from damage.

Easy idea: Add to oatmeal or yogurt.

8. Whole Grains

Oats, brown rice, quinoa, and whole wheat are high in fiber, which helps improve insulin sensitivity and supports weight loss — both crucial for fatty liver management.

Swap idea: Replace white rice and white bread with whole grain options.

9. Garlic

Garlic contains compounds that may help reduce body fat and liver fat. Some studies suggest it may support weight reduction in people with fatty liver.

Use fresh garlic in cooking whenever possible.

10. Green Tea

Green tea is rich in catechins, antioxidants that may help reduce liver fat and improve liver function markers.

Tip: Choose unsweetened green tea.

Foods to Limit (Just as Important!)

While adding healthy foods is important, reducing certain items matters just as much:

• Sugary drinks

• Refined carbohydrates

• Processed foods

• Excess saturated fats

• Alcohol (if advised by your doctor)

Final Thoughts

Fatty liver disease doesn’t usually cause symptoms in its early stages — but it should never be ignored. The encouraging part is that small, consistent dietary changes can make a big difference.

Focus on whole, minimally processed foods, healthy fats, lean proteins, and plenty of fiber. Combined with regular exercise and weight management, these choices can significantly improve liver health over time.

Your liver works hard for you every day. The least we can do is feed it well.