4 Super Useful Ways on How to Have a Healthy Fatty Liver Diet Menu

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If you or anyone in your family catch a disease called fatty liver, keep perusing this to have some suggestions on a healthy fatty liver diet menu.

We all know the importance of the liver to our health, and it is true to say the liver is our lifesaver. Thanks to that organ, your body could process nutrients such as proteins, vitamins, and so on. It also helps you remove harmful poisons and substances from your body as well as prevent your blood from clotting.

Sadly, the liver is often not fully appreciated by us causing extreme vulnerability to it. Thus, you are highly prone to suffer from liver diseases, including fatty liver. Apart from talking a little bit about this disorder, today article will give you some useful recommendations on how to have a good fatty liver diet menu that could support you in cleansing your liver.

What does fatty liver mean?

This disorder takes place when over 10 percent of the weight of your liver is fat. It is usual to have fat in the organs, however, too much adipose tissue could cause complications. In some situations, your liver might get inflamed.

Inflammations could result in something called steatohepatitis that is sometimes caused by alcohol. If not alcohol, they will call it nonalcohol steatohepatitis and in time your liver would get scarred and become hard. Consequently, a very serious disease – cirrhosis will afflict you leading to the liver failure.

Different kinds of fatty liver

Fatty liver is divided into 4 major groups

#1. Alcohol

This is the very first phase of liver disease relating to alcohol. Heavy drinking will inflict severe damage to your liver that it could not reduce and control the fat levels. In fact, after about 6 weeks of no alcohol, that fat will go away. However, if you keep drinking excessively, cirrhosis will knock at the door very soon.

#2. Nonalcohol

Non-alcohol fatty liver or NAFL appears once your liver has to struggle to break down fats in your body leading to an increase in your liver tissue after a period of time. Alcohol is not involved in this at all. Instead, NAFL will be identified if over 10 percent of your liver is fat.

#3. Nonalcohol Steatohepatitis (NASH)

After the fat increases to a certain level, your liver will start swelling. If the deep root is not alcohol, they will call it nonalcohol steatohepatitis that could damage your liver. Consequently, you might experience one of these following symptoms:

  • Jaundice
  • Vomiting
  • Abdominal pain
  • Nausea
  • Appetie loss

If you do not undergo immediate treatment, it will develop to permanent scarring and liver failure eventually.

#4. Pregnancy

Serious fatty liver is an uncommon complication that could be very life threatening

The symptoms easily get recognized when pregnant women are in their third trimester. Those include:

  • Jaundice
  • Upper-right abdomen pain
  • Persistent nausea
  • Vomiting
  • General malaise

Pregnant women will be asked to do a test that helps doctors detect this condition, and most of them improve and experience no long-term effects.


One of the primary duty of your liver is to reduce and control the fat levels in the body. Nevertheless, if your organ is filled with calories and fat on a daily basis, the liver is not able to function well resulting in a massive increase of fat in your body. You have to face a bigger risk if you get:

  • Alcohol abuse
  • Obese
  • Diabetic
  • Too quick weight loss
  • High triglycerides
  • Poor nutrition
  • High cholesterol
  • Metabolic syndrome
  • Pregnant
  • Drug overdose

You should know that although you are not likely to get this disorder, the condition could still develop in your body. Therefore, do not wait until it is symptomatic, discussing testing choices with your doctor always comes highly recommended. A physical exam or blood test might help you detect it. Sometimes, a biopsy is required for an accurate diagnosis.


To be honest, fatty liver does not have associated symptoms. You might experience vague fatigue abdominal discomfort. As a result, your liver could get enlarged, and that is why I advised you to take a physical exam to reach a right diagnosis.

As I mentioned above, the high-fat levels in your liver will make it inflamed leading to weight loss, poor appetite, confusion, abdominal pain, and weakness.

Menu Recommendations

There are individuals who choose a very juicing diet or a low-fat menu with olive oil could support them in healing the fatty liver. Honestly, it is up to you to make a decision that you feel comfortable.

However, in my opinion, it is very difficult to follow and stick to an extreme diet long enough to see its result. Hence, I think that you expect a less extreme but more easy-to-prepare diet. And here are several daily menu recommendations for fatty liver individuals.

#1. Breakfast

Skim milk, toast (whole grain) with non-hydrogenated marge, oat cereal, and non-preserved citrus juices should be on your list of priorities. Also, fresh grapes or bananas are not a bad idea for the first of a day. Likewise, recent research has shown that coffee could bring you real benefits to your fatty liver.

#2. Lunch

You might want white meats or bread for your lunch. You should stay away marbled meats like corned beef and cheese. My suggestion is to change it. If you got toast in the morning, for lunch, do not take a sandwich. Instead, consommé or vegetable soup is much better.

Besides, you might get tossed salads using vinegar, for example, balsamic vinegar, as the main ingredient in dressings without sugar. Fresh fruits come highly recommended as your dessert and remember to drink water with a tablespoon of fresh lemon juice.

#3. Snacks

Snacks include salt-free foods such as celery, carrot sticks, and nuts with fresh fruit, peanut butter (fresh), graham crackers or dark chocolate.

#4. Dinner

Dinner could be the largest meal but do be too excited. You had better take low-fat fish or meats. If you want to bake fish or chicken, remember to remove its skin. The majority of vegetables are fine in case they are baked, steamed or roasted instead of being fried. Additionally, use the whole grain or wheat.

If you are a big fan of potatoes, let use it as your side dish but just in a few times per week. Drink skim milk or water along the meal. Again, your dessert could be pieces of fresh fruits or sugar-free jelly.

Keep rich meat gravies or sauces away from you. Do not allow your mouth to eat cookies and cakes that are full of sugar and refined flours. Do not forget the following tips:

  • Choose low-fat foods
  • Stay away from fast food
  • Choose low-salt meals
  • Avoid soft drinks, snack, and processed foods which contains too much salt and sugar


Hope that you all love this post and think that it is super useful. I am sure that with these simple suggestions, you know how to have a healthy fatty liver diet menu that could help you cleanse the organ. If you have any questions, leave a comment to let me know. Finally, do not hesitate to click ‘Like’ and “Share’ with your friends.


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