Can You Eat Tofu if You Have a Fatty Liver?

Tofu is a great substitute for regular cheese and an ingredient many people consume regularly. But should you eat tofu if you have a fatty liver disease? We’re going to go in depth with this in today’s article.

The short answer is: Yes, you can eat tofu if you have a fatty liver disease. In fact, tofu can be a healthy, protein-rich alternative to higher-fat cheeses AND meats. Packed with minerals like calcium and iron, as well as vitamin A, tofu slots right into a liver-friendly meal plan if you keep a few things in mind.

But let’s not stop at “yes” and get a bit more in-depth to learn why it is good for NALFD, how much you should have daily (and which types), and everything else you should know about this food.

Let’s start with the first things first, though.

What is Tofu?

Tofu is a popular plant-based food that is made from soybeans, with a cheese-like texture and taste (although this can vary greatly).

It can be consumed as it is, out of the box, but it can also be used in plenty of dishes, from stir-fries to soups to smoothies. In other words, tofu is versatile and delicious… and nutritious (more on this later).

There are many different types of tofu available: firm, extra firm, silken, smoked and so on. They all come with slightly different textures and uses. Silken tofu blends perfectly into smoothies, while firm types are great for stir-fries and grilling, for example. So it’s a good idea to try various types before deciding which ones are your favorite, then focus on adding those to your diet.

Why Tofu Can Be Good for a Fatty Liver

It might surprise you, but tofu checks a lot of boxes for liver health:

It’s low in fat and calories: Since we already have too much fat in our body, it helps to consume low-fat foods and avoid eating foods high in fat. This was my approach for reversing fatty liver, and it worked for me!

It is is rich in protein: Protein is essential for repairing and building tissue, and it can help to reduce inflammation in the body.

It is also rich in antioxidants: Tofu contains antioxidants like isoflavones, which play a key role in reducing inflammation and protecting the liver from damage. Tofu contains antioxidants that

It’s a good source of Calcium and Iron: These minerals may not directly treat fatty liver, but they’re key for overall health.

It’s versatile in the kitchen: I know from personal experience how boring dieting can get. Tofu helps keep things interesting, so you don’t feel like you’re stuck eating the same safe foods over and over, helping us avoid dieting fatigue.

Now, even though tofu is low-fat, has relatively few calories and can be a healthy addition to a liver-friendly diet, it is important to keep in mind that moderation is key, as it is with any type of food you will consume to reverse your condition.

I personally only ate minimal amounts of tofu, to be honest, but only because it was not something that I was eating before, and I have to admit I am not a huge fan of its texture.

But early on, it was great in helping me replace white cheese (or Feta cheese) which I used to consume A LOT of. Slowly, I switched to eating a bit of white cheese, but early on, tofu was welcome.

What I want to say is that I wouldn’t consider tofu a superfood. (You can check a list of liver-friendly superfoods here instead). So you don’t HAVE to eat it if you have been diagnosed with a fatty liver.

But you can have it, as it is considered safe and healthy. There has been some controversy regarding soy (the primary ingredient in tofu), but as long as you make smart choices (non-gmo and organic) and have it in moderation, things should be fine.

Tips for Eating Tofu with a Fatty Liver

If you decide to make it part of your diet, here are some of my tips for incorporating it nicely:

1. Choose organic tofu. Better pay a bit more for a healthier product, which is less likely to be genetically modified or treated with pesticides.

2. Stick to firm or extra firm tofu. These are usually lower in fat and higher in protein, but also taste better (in my opinion – test them out and see what you like more).

3. Check the ingredients list! Good tofu needs just soybeans, water, and a coagulant (usually calcium sulfate). Watch for hidden sugars, artificial flavors, or preservatives.

4. Watch your portion size. While tofu is a healthy food, too much of anything can become unhealthy.

Aim for a maximum of 1-2 servings of tofu per day (about 50-80 grams per serving), and make sure to mix it with other healthy options, like colorful vegetables, lean meats, fruits, and nuts and seeds for a varied, healthy diet.

5. Experiment with different recipes. If you are like me and you don’t really love it, try various recipes or ways to eat it until you find something enjoyable (and share your findings in the comments section below – I’m sure everybody would love to know more).

Delicious Tofu Recipes for Liver Health

There are plenty of ways to eat tofu, but the recipes below are my favorite, and I’m happy to share them with you – check them out!

Tofu Stir-Fry

Heat a tablespoon of oil in a wok or large skillet over high heat. Add diced tofu, sliced vegetables such as bell peppers and broccoli, and a tablespoon of soy sauce.

Stir-fry for 5-7 minutes, until the vegetables are tender and the tofu is golden brown.

Tofu Scramble

Crumble firm tofu into a pan and add diced vegetables such as onions, bell peppers, and baby spinach.

Season with salt, pepper, and turmeric, and stir-fry until the tofu is heated through and the vegetables are tender. At this point, add a whole egg and scramble until ready. Perfect for breakfast or dinner!

Do you like recipes? Check out my Cornbread without Cornmeal recipe, or the liver-friendly overnight oats recipe here.

Tofu & Vegetable Soup

Heat vegetable broth in a pot and add diced tofu, chopped vegetables such as carrots and celery, and a tablespoon of miso paste.

Simmer for 10-15 minutes, until the vegetables are tender and the tofu is heated through.

Conclusion

Tofu is on the list of allowed foods when you’re dieting to reverse fatty liver disease.

Just make sure to eat tofu in moderation, and always check out the list of ingredients to make sure you’re not getting one with things you don’t want (like added sugar or other chemicals / preservatives). Focus on quality (organic, firm tofu) and keep portions reasonable too.

And if you want to keep reading about healthy eating with fatty liver, you can check out my previous article sharing some coffee creamer alternatives for fatty liver.