Fatty Liver Diet: What to Eat and Avoid (MASLD/NAFLD)

A fatty liver diet aims for gradual weight loss of 7 to 10% of body weight if you are overweight, with very little added sugar, no sugary drinks and no alcohol. Base meals on vegetables, whole grains, pulses, lean protein and olive or mustard oil, in a Mediterranean-style pattern. Losing weight slowly, about 0.5 kg a week, is safest.

To get a 7-day meal plan sized to your own calorie needs, use the free fatty liver diet plan maker. It creates desi or Western meals with portions and a grocery list.

What causes fatty liver, and how does diet help?

Metabolic dysfunction-associated steatotic liver disease (MASLD), previously called non-alcoholic fatty liver disease (NAFLD), happens when fat builds up in the liver. It's closely linked to extra weight around the waist, type 2 diabetes, high triglycerides and insulin resistance. The NIDDK and NHS both say weight loss through healthy eating and activity is the main treatment.

How much weight should you lose?

• Losing 3 to 5% of body weight can reduce liver fat.
• Losing 7 to 10% can reduce inflammation and scarring.
• Aim for about 0.5 kg (1 lb) a week. Crash diets and very fast weight loss can make liver problems worse.

Check your starting point with the BMI calculator and set a calorie target with the calorie calculator.

What should you eat with a fatty liver?

• Vegetables: at every lunch and dinner, half the plate
• Whole grains: whole-wheat roti, oats, brown rice, barley, in measured portions
• Pulses: daal, chana, rajma, lentils
• Lean protein: fish, chicken, eggs, tofu, low-fat paneer
• Healthy fats: olive or mustard oil, nuts and seeds in small amounts
• Fruit: whole fruit, one portion at a time
• Drinks: water, tea and coffee without sugar

What should you avoid?

• Alcohol: best avoided completely with fatty liver
• Sugary drinks: soda, juice, energy drinks, sweetened lassi and sweet chai
• Added sugar and sweets: mithai, cakes, biscuits, ice cream
• Fried food: samosa, pakora, puri, fries
• Refined carbs in big portions: white bread, naan, white rice, maida snacks
• Fatty and processed meat

What is a sample fatty liver diet day?

About 1,600 calories, for someone aiming to lose weight:

• Breakfast: 2 boiled eggs, 1 slice wholemeal toast, tomatoes and cucumber; black coffee or tea without sugar
• Mid-morning: 1 apple
• Lunch: 1 to 2 whole-wheat roti, 1 cup daal, 1 cup mixed sabzi, salad
• Snack: plain yogurt or a few almonds
• Dinner: grilled fish or chicken, a large portion of roasted vegetables, ½ cup brown rice

A Western version: overnight oats with berries; a chicken and bean salad with olive oil; baked salmon with vegetables.

Which swaps make a real difference?

• Soft drinks and juice → water, lemon water or sparkling water
• Sweet chai → chai without sugar
• White rice → brown rice, or a smaller portion with more vegetables
• Fried snacks → roasted chana, fruit or nuts
• Desserts every day → fruit, with sweets only now and then

What should be on the grocery list?

Vegetables and salad, whole-wheat atta, oats, brown rice, lentils and chickpeas, eggs, fish, chicken, tofu, plain yogurt, apples and oranges, nuts, olive or mustard oil, coffee or tea.

How is fatty liver monitored?

Doctors use liver enzymes (ALT, AST), scans and sometimes scores of liver stiffness. You can understand your blood results with the liver function test checker, then discuss them with your doctor.

When should you see a doctor quickly?

Yellowing of the skin or eyes, a swollen tummy, vomiting blood, black stools, severe tiredness or confusion are signs of serious liver problems and need urgent medical care.

What are good snacks for a fatty liver?

• A piece of whole fruit
• Plain yogurt or buttermilk without sugar
• Roasted chana or a small handful of nuts
• Vegetable sticks with hummus
• A boiled egg

How does exercise help a fatty liver?

Activity reduces liver fat even before you lose much weight. Aim for at least 150 minutes a week of moderate activity such as brisk walking, cycling or swimming, plus some strength exercises twice a week. Combining exercise with diet gives the best results.

What about weddings and eating out?

Choose tandoori or grilled dishes, fill up on salad and raita, take a small portion of rice or naan, skip sweet drinks, and share dessert. One meal won't undo your progress; it's the daily pattern that matters.

What should you do next?

Fatty liver often comes with diabetes or high cholesterol. If that's you, see the diabetes diet chart or foods that lower cholesterol. Then create your plan with the fatty liver diet plan maker and review it with your doctor.