6 Foods For Managing Fatty Liver And Staying Fit

Fatty liver is a condition that develops when fat stores increase excessively in the liver. Known as Non-Alcoholic Fatty Liver Disease (NAFDL), it can be caused due to poor lifestyle, stress and improper dietary habits. The liver is one of the most vital organs in the body, responsible for producing bile which helps to break down fats into fatty acids. And a fatty liver can have some serious effects on overall health

When liver function is hampered, it can have impact the digestive system as a whole. Moreover, NAFDL also heightens the risk of fibrosis or cirrhosis. NAFDL is more common among people who are combating obesity or Type 2 diabetes and needs to be managed with a combination of good eating habits and proper nutrition. Here are some foods that should be incorporated in every day diet to manage this disease:

Leafy Greens

Studies have indicated that the compounds present in green leafy vegetables like spinach and broccoli can help to fight fatty liver disease. Spinach is best had raw with some light seasoning to extract maximum benefits of the nitrate or polyphenols present in the greens that can lower the risk of NAFLD.


This delicious unsweetened beverage could perhaps come to the rescue of those with the risk of NAFLD. Coffee contains caffeine that is associated with a decreased risk of developing liver fibrosis among those who already have a fatty liver. It can also lower the number of abnormal liver enzymes among people who might be have a borderline liver condition. 

Fatty Fish

A good source of Omega-3, fish like salmon, sardines and tuna are good for preventing the risk of fatty liver. Fish induce a reduction in fat stores, an increase in good cholesterol levels and the lowering of triglycerides. Including fish in every day diet is extremely beneficial for overall health.


Most Indian cooking is incomplete without turmeric so adding it to your meal is hardly a challenge. However, having turmeric in water or milk can also be an alternative to boost liver health. Turmeric contains curcumin which might reduce the risk of liver damage among people who have already developed a fatty liver. It is also good for decreasing levels of certain enzymes that are abnormally high among those with NAFDL.


Some studies have indicated that consuming nuts is associated with liver health. Snacking on nuts might help to reduce inflammation, oxidative stress and an overall risk of developing liver diseases. Eating walnuts has proved to be beneficial for improving liver function among those diagnosed with fatty liver disease.


Lentils are a good source of protein, extremely rich in nutrient content. Eating dals, pulses and legumes in plenty to reduce triglyceride levels, is especially essential for those with obesity. Recent research has also pointed out that the prevalence of starches in legumes can boost gut health. Diets rich in legumes lower the likelihood of developing fatty liver among borderline cases and protect it against fat build up.