Non-alcoholic fatty liver disease (NAFLD) occurs when excess fat accumulates in the liver – often associated with too much sugar, fructose, and saturated fats in the diet. A diet low in sugar and fat with plenty of fiber is generally considered suitable with NAFLD. Here you can see which foods are classified as suitable or unsuitable with fatty liver.
With Fatty Liver, 173 foods are currently allowed and 95 foods are not recommended. Check all foods in the interactive tool above.
High-fiber foods are recommended: whole grains, vegetables, legumes, and fruits with low fructose content. Lean meat, fish (especially omega-3-rich fish like salmon), and healthy fats from olive oil and nuts support liver health.
Avoid alcohol, sugary drinks and foods, white flour products, fried foods, highly processed foods, and foods high in saturated fats like fatty meat, sausages, and cream.
Fruits with low fructose content like berries, citrus fruits, and apples are allowed in moderation. Dried fruits, grapes, and fruit juices should be avoided due to their high fructose content – fructose particularly burdens the liver.
Yes, fatty liver is reversible in many cases. Through weight loss, regular exercise, and a liver-friendly diet, fat deposits can be significantly reduced. Even 5-10% weight loss can improve liver values.
Regular exercise is, alongside diet, the most important factor. Just 150 minutes of moderate exercise per week can reduce liver fat. Both cardio and strength training have positive effects on liver health.
Studies show that moderate coffee consumption (2-3 cups daily) can protect the liver. Coffee has anti-inflammatory and anti-fibrotic properties. Drink it without sugar and with little milk.