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Liver Care

World Liver Day: Fatty Liver Diet - Foods To Eat Or Avoid

Published on Apr 19, 2021


By Dr. Surya Bhagwati
Chief In- House Doctor
BAMS, DHA, DHHCM, DHBTC | 30+ Years of Experience

World Liver Day: Fatty Liver Diet - Foods To Eat Or Avoid

The liver plays a vital role in the body where it filters the blood from the digestive tract before supplying it to the rest of the body. This importance is the reason World Liver Day is observed on April 19 every year to spread awareness about liver-related conditions and diseases. In this post, we will go through an Ayurvedic fatty liver diet with a list of foods to eat and foods to avoid for a healthier liver.

Fatty Liver Diet - Foods To Eat Or Avoid

What Is Fatty Liver Disease?

There are two main types of fatty liver disease - Alcoholic Fatty Liver Disease (AFLD) and Non-Alcoholic Fatty Liver Disease (NAFLD).

Fatty liver disease, as the name suggests, occurs when you have too much fat in your liver. This can result in preventing the liver from removing toxins and producing bile satisfactorily.

According to one study, 9-32% of Indians have fatty liver disease with the number rising every year [1].  Many of those with liver disease find out much later of their condition because it can take decades for symptoms to become noticeable.

The risk of getting fatty liver disease is also higher in overweight/obese individuals. It is also why following a fatty liver diet is recommended.

A healthy diet for fatty liver includes plenty of veggies, fruits, and plants. Alcohol, added sugar, trans fat, and saturated fat is not recommended for those with fatty liver disease.

11 Fatty Liver Foods To Eat:

Fatty Liver Diet Foods To Eat
  1. Avocado (Makhanphal): Studies who that avocados have components that can slow down liver damage. This fruit is also great for weight loss because of its high fibre content [2].
  2. Green Vegetables: Greens like Broccoli can help prevent fat build-up in the liver [3]. Other green vegetables can also promote weight loss which can lower the risk of fatty liver disease.
  3. Walnuts (Akharot): Studies show Akharots are packed with omega-3 fatty acids that can help boost liver health [4].
  4. Oatmeal: Oats are whole grains rich in fibre and carbohydrates which can help you feel fuller and better manage your weight. Oatmeal can also be a great addition to your fatty liver diet since it is filling, making it perfect for breakfast.
  5. Fish: Bangda (Indian mackerel) and other fish are high in Omega-3 fatty acids that help improve liver fat levels [4]. Omega-3 fatty acids also help lower inflammations.
  6. Whey Protein: Milk and other low-fat dairy products have high levels of whey protein which is shown to protect the liver from damage [5].
  7. Coffee: Studies have found drinking coffee can lower some liver enzymes responsible for fatty liver disease [6]
  8. Sunflower Seeds (Surajmukhi Ke Beej): Eating sunflower seeds have antioxidants that can help protect the liver while also being a tasty and healthy snack.
  9. Green Tea: Studies suggest that drinking green tea can help reduce fat absorption while promoting liver function and health [7].
  10. Garlic: Studies have found that garlic used in fatty liver diet can help promote weight and fat loss [8].
  11. Olive Oil: While sunflower oil is commonly used in India, Olive oil is rich in Omega-3 fatty acids. Using this oil can help lower liver enzyme levels while promoting weight management [4].

6 Fatty Liver Foods To Avoid:

Fatty Liver Diet Foods to Avoid
  1. Alcohol: Excessive alcohol consumption is the single most common reason for people to have liver disease.
  2. Fried Foods: Deep frying foods can taste delicious for some but are soaked in fat and calories that can hamper liver function.
  3. Red Meat: Lamb, pork and other red meats are packed with saturated fats that can be harmful to your liver health.
  4. Added Sugar: Overindulgence of sugary foods like soda, chocolates, cookies, and juices can cause high blood sugar and fat build-up in the liver.
  5. Salt: Eating foods with too much salt can increase sodium levels in the body, resulting in excessive water retention and strains the liver.
  6. Highly Processed Flour: Rice and white bread we eat regularly are made from highly processed flour which is low in fibre and does not benefit your liver health.

Bonus Tip: Livayu Capsules

When it comes to liver health, it is best to start early before any of the symptoms of liver cirrhosis are noticeable. In fact, Dr. Vaidya's Liver Care is one of the most popular products from Dr. Vaidya’s line-up. This liver protector has no known side effects and helps with fatty liver. Taking this supplement along with the right fatty liver diet can revitalize your liver.

On this world liver day, be sure to spread the message about the ideal fatty liver diet and the foods you should eat and avoid for a healthier liver with your friends and family.


  1. Duseja, Ajay. “Nonalcoholic Fatty Liver Disease in India - a Lot Done, yet More Required!” Indian Journal of Gastroenterology: Official Journal of the Indian Society of Gastroenterology, vol. 29, no. 6, Nov. 2010, pp. 217–25. PubMed, https://link.springer.com/article/10.1007/s12664-010-0069-1.
  2. “Avocados Contain Potent Liver Protectants.” ScienceDaily, https://www.sciencedaily.com/releases/2000/12/001219074822.htm. Accessed 19 Apr. 2021.
  3. Chen, Yung-Ju, et al. “Dietary Broccoli Lessens Development of Fatty Liver and Liver Cancer in Mice Given Diethylnitrosamine and Fed a Western or Control Diet.” The Journal of Nutrition, vol. 146, no. 3, Mar. 2016, pp. 542–50. PubMed, https://academic.oup.com/jn/article/146/3/542/4578268.
  4. Gupta, Vikas, et al. “Oily Fish, Coffee and Walnuts: Dietary Treatment for Nonalcoholic Fatty Liver Disease.” World Journal of Gastroenterology : WJG, vol. 21, no. 37, Oct. 2015, pp. 10621–35. PubMed Central, https://www.wjgnet.com/1007-9327/full/v21/i37/10621.htm.
  5. Hamad, Essam M., et al. “Protective Effect of Whey Proteins against Nonalcoholic Fatty Liver in Rats.” Lipids in Health and Disease, vol. 10, Apr. 2011, p. 57. PubMed Central, https://lipidworld.biomedcentral.com/articles/10.1186/1476-511X-10-57.
  6. Wijarnpreecha, Karn, et al. “Coffee Consumption and Risk of Nonalcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis.” European Journal of Gastroenterology & Hepatology, vol. 29, no. 2, Feb. 2017, pp. e8–12. PubMed, https://pubmed.ncbi.nlm.nih.gov/27824642/.
  7. “Nutritional Scientist Studies Impact of Green Tea on Liver Disease.” UConn Today, 9 Feb. 2009, https://today.uconn.edu/2009/02/nutritional-scientist-studies-impact-of-green-tea-on-liver-disease/ .
  8. Soleimani, Davood, et al. “Effect of Garlic Powder Consumption on Body Composition in Patients with Nonalcoholic Fatty Liver Disease: A Randomized, Double-Blind, Placebo-Controlled Trial.” Advanced Biomedical Research, vol. 5, 2016, p. 2. PubMed, https://pubmed.ncbi.nlm.nih.gov/26955623/.

Dr. Surya Bhagwati
BAMS (Ayurveda), DHA (Hospital Admin), DHHCM (Health Management), DHBTC (Herbal Beauty and Cosmetology)

Dr. Surya Bhagwati is an established, well-known Ayurvedic expert with over 30 years of experience in treating and consulting in the field of Ayurveda. She is known for the timely, efficient, and patient-centred delivery of quality health care. The patients under her care receive a unique holistic treatment comprising not only medicinal treatment but also spiritual empowerment.

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