Best Foods for Fatty Liver

Beans and lentils, oats, and oily fish are three of eight helpful foods for fatty liver, especially as part of a balanced, Mediterranean-style eating pattern.

The liver health score can help you consider factors related to liver health, but it cannot diagnose fatty liver or determine how much liver damage is present. For a companion guide, see the best drinks for fatty liver.

What are the 8 best foods for fatty liver?

These foods are practical choices, not a ranking established by clinical trials. They offer fiber, unsaturated fats or other nutrients that fit a balanced eating pattern; no single food can cure fatty liver. Choose a variety that suits your preferences, budget and medical needs.

A 2024 review of diet and fatty liver describes dietary change as part of first-line care and discusses the potential of Mediterranean-style and high-fiber patterns. In a separate observational study of a plant-centered diet, closer adherence was associated with a lower risk of fatty liver-related hospital admission or death. That study cannot prove that the diet caused the difference or that an individual food reduces liver fat.

1. Beans and lentils

Beans and lentils provide fiber and plant protein. Using them in place of some processed or fatty meats can help shift a meal toward the plant-centered pattern associated with better health outcomes. Fiber also helps make meals filling.

Use a modest portion as the protein in a grain bowl, soup or salad, or add beans to a dish that would otherwise rely entirely on meat. Canned varieties are convenient; rinsing them can reduce some of the sodium.

Evidence: Their place in a plant-centered diet is supported indirectly by the observational study above. Research has not established how much beans or lentils alone reduce liver fat.

2. Oats

Oats are a whole grain that supplies fiber. Choosing them instead of a refined-grain or sugary breakfast can improve the overall quality of the meal without requiring a special fatty liver diet product.

Make a small bowl of plain oatmeal and add berries, nuts or unsweetened yogurt for flavor and variety. Plain oats let you control added sugar; check flavored instant versions, which may be sweetened. A portion that satisfies you and fits your other dietary needs is more useful than an arbitrary target.

Evidence: High-fiber dietary patterns show potential in the 2024 review, but the cited studies do not establish an oat-specific dose or prove that oats alone treat fatty liver.

3. Oily fish

Oily fish, such as salmon and sardines, provides protein and unsaturated fats, including omega-3 fats. It can be a useful replacement for a meal built around processed meat or a cut high in saturated fat.

Use a fish portion as the main protein alongside vegetables and a whole grain. Baking, grilling or poaching can keep the meal straightforward; choose preparations you enjoy and can repeat. Canned fish can also be convenient, though sodium content varies.

Evidence: Oily fish fits a Mediterranean-style pattern discussed in the review. Research has not established that a particular amount of fish independently treats fatty liver.

4. Leafy greens

Leafy greens, including spinach, kale and other salad greens, add fiber and nutrients to meals. They can help make vegetables a regular part of your eating pattern without needing a restrictive diet or a supplement.

Add a generous serving to a salad, stir them into soup, or serve cooked greens beside beans, fish or another protein. Fresh, frozen and canned vegetables can all be practical choices; check canned or prepared products for added salt and sauces if those matter for your health.

Evidence: The plant-centered pattern in the observational study included foods of this general kind. It does not show that leafy greens on their own reverse fatty liver.

5. Berries

Berries provide fiber and can add sweetness without the added sugar found in many desserts and snack foods. Whole fruit is a useful part of a balanced diet; it does not need to be avoided simply because it contains natural sugar.

Add a portion of fresh or frozen berries to plain oats or yogurt, or eat them as a snack. Choose unsweetened frozen berries when available. Other whole fruits can also fit the same pattern, so there is no need to rely on berries if they are expensive or hard to find.

Evidence: The support is mainly for a plant-centered eating pattern, not a clinical trial showing that berries alone improve fatty liver.

6. Walnuts

Walnuts contain mostly unsaturated fats, along with some fiber and plant protein. They can replace a snack or topping high in saturated fat, rather than simply being added to an already sufficient meal.

Try a small handful as a snack, or sprinkle a small amount over oatmeal or a salad. Unsalted walnuts are a convenient choice if you are limiting sodium. Other unsalted nuts can serve a similar role if you prefer them or cannot find walnuts.

Evidence: Walnuts fit a Mediterranean-style eating pattern, but the cited research does not establish a walnut-specific amount or show that walnuts alone treat fatty liver. Avoid them if you have a nut allergy.

7. Olive oil

Olive oil supplies mostly unsaturated fat. Its most useful role is as a replacement for fats higher in saturated fat, such as butter, rather than as an extra product taken for a supposed liver cleanse.

Use a modest amount for cooking or as a dressing for vegetables and beans. You do not need to drink olive oil or take it as a supplement. Since oils are concentrated sources of energy, the amount that fits your meals depends on your overall needs.

Evidence: Olive oil is consistent with the Mediterranean-style pattern described in the review. Research has not proved that olive oil by itself reverses fatty liver or identified a therapeutic dose.

8. Plain, unsweetened yogurt

Plain, unsweetened yogurt offers protein and can be an alternative to sweetened yogurt or a dessert high in added sugar. Lower-fat versions can also help people who have been advised to limit saturated fat.

Use a serving at breakfast or as a snack, adding berries or oats if you like. Read the label: a fruit-flavored product may contain added sugar even when it appears similar to plain yogurt. If you avoid dairy, choose an unsweetened alternative that fits your nutritional needs.

Evidence: Yogurt can fit a balanced dietary pattern, but the studies we found do not show that yogurt alone reduces liver fat. Its usefulness depends partly on what it replaces and the rest of the diet.

Which foods should you limit for fatty liver?

Foods high in added sugar: Cut back on candy, pastries, sweetened breakfast cereals and other foods where added sugar is a major ingredient. You do not have to eliminate every treat; choosing less-sweet options more often is a practical starting point. Limit sugar-sweetened beverages as well.

Processed meats and foods high in saturated fat: Eat processed meats, such as sausage and bacon, less often, and consider replacing some meals centered on them with beans or fish. Frequent use of butter, cream-heavy sauces and fatty cuts of meat can also make a diet higher in saturated fat.

Highly refined starches: White bread, pastries and similar foods can fit occasionally, but replacing some with oats, whole-grain bread, beans or other higher-fiber choices improves the overall pattern. You do not need to remove all carbohydrates; choose portions and combinations that suit your health needs.

If you have fatty liver, discuss alcohol with your clinician; if you have cirrhosis, avoid alcohol. There is no food that cleanses the liver: the liver and kidneys do most of the body’s detoxification, while the lungs and gut also help eliminate waste.

Who should be careful, and when should you see a doctor?

If you have fatty liver or abnormal liver tests, arrange a medical review rather than relying on food changes alone. A clinician can assess possible causes, check for liver scarring and help you decide whether specialist care is needed. People can have fatty liver at any body size, so an individualized plan matters.

Ask for guidance before making major dietary changes if you have diabetes, kidney disease, cirrhosis or a history of disordered eating. This is especially important if you take insulin or another diabetes medicine that can cause low blood sugar, because changing how you eat may affect your medication needs. Do not stop or adjust medication without your clinician’s advice.

Children, teenagers, and people who are pregnant or breastfeeding should get individualized advice rather than follow a restrictive weight-loss diet. With cirrhosis or unintended weight loss, a clinician or registered dietitian can help prevent inadequate nutrition.

Seek emergency care for vomiting blood, black tarry stools, sudden confusion or marked drowsiness. New yellowing of the skin or eyes, or new abdominal swelling, also needs prompt medical evaluation.