How to Reverse Fatty Liver

How to Reverse Fatty Liver

Fatty liver disease affects one third of American adults and is one of the leading contributors to liver failure.

There are two types of fatty liver disease:

  1. Alcohol induced
  2. Non-Alcohol fatty liver disease

Non-alcohol fatty liver is usually diagnosed in those who are sedentary, obese or eat a highly processed diet.

One of the best ways to treat fatty liver disease is through diet.

Fatty liver disease means you have too much fat in your liver, the liver helps to remove toxins and produces bile.

Fatty liver damages the liver and prevents if from working the way it should, generally the best diet for fatty liver includes:

  • High fibre, such as oats and whole grains
  • Fruit and vegetables
  • Reduced sugar, refined carbs and saturated fats

Eating in a calorie deficit will help you lose weight and reduce the risk of fatty liver disease. If you’re overweight, you should be aiming to lose fat and reduce your body fat percentage.

Here are 10 foods to get you started for your healthy liver diet:


Coffee will help to reduce abnormal liver enzymes. Studies have shown that coffee drinkers with fatty liver disease have less liver damage than those who don’t drink it.

Fresh Vegetables

Fresh vegetables will help to prevent the build up of fat in the liver. Vegetables such as broccoli, cabbage, sprouts and cauliflower will help improve health and support weight loss.

Fresh Fish

Fresh fish such as salmon, sardines, tuna and mackerel are high in omega-3 fatty acids. Omega-3 fatty acids can help improve liver fat levels and bring down inflammation in the body.


Healthy slow release carbohydrates such as oats provide you with slow release energy and the added fibre keeps you feeling full helping you to maintain your weight.


Walnuts are high in omega-3 fatty acids. The research is clear that men with fatty liver disease who eat walnuts have improved liver function.


Avocados are high in healthy fatty acids and they contain chemicals that will slow down liver damage. They’re also rich in fibre which helps with weight control.

Natural Yogurt

Natural yogurt is high in protein and enzymes which might protect the liver from further damage.

Sunflower Seeds

Sunflower seeds are high in vitamin E an antioxidant that might protect the liver from further damage.

Olive Oil

This healthy oil is high in omega-3 fatty acids. It’s a lot healthier for cooking than fats that are solid at room temperature such as butter and margarine.


Garlic has been shown to help reduce weight and fat in people with fatty liver disease, it also adds flavour to food.

Foods to avoid if you have fatty liver

There are also many foods that you should avoid if you have fatty liver disease. These foods generally contribute to weight gain and increasing blood sugar.


Alcohol is a major cause of fatty liver disease as well as other liver diseases.


Sugar is everywhere but you should be making a conscious effort to stay away from candy, cookies, sodas and fruit juices.

High blood sugar increases the amount of fat build up in the liver.

Fried Foods

Fried foods are high in fat and calories.


Eating too much salt can make your body hold onto excess water. Limit sodium to less than 1500 milligrams per day.

White bread, rice and pasta

Anything white usually means highly processed which will raise your blood sugar more than whole grains due to lack of fibre.

Processed Meat

Deli meats such as ham and sausages are high in saturated fat and other preservatives to increase shelf life.

Additional ways to treat liver disease

Getting more active i.e. exercise, paired with diet, can help you lose extra weight and manage your liver disease.

Strength training done correctly is one of the best ways to build lean muscle, reduce body fat and ward off disease.

By strength training 3 times per week and adding in moderate amounts of cardio you can reverse fatty liver and get your health back on track.

Why not start today with an effective training and nutrition program designed especially for men over 40 just like you?

My Abs Over 40 Course covers everything you need to know about training and nutrition to get your health back on track, lose fat, build lean muscle and start feeling great.

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