Fatty Liver Foods & Diet

Can You Have Cereals for Breakfast when You Have a Fatty Liver?

After being diagnosed with a fatty liver, you are always wondering if you are allowed to eat one type of food or another. I am here to help answer these questions and today we’re continuing the series with something that most of us enjoy for breakfast: cereals.

So, are we allowed to have cereals for breakfast if we have a fatty liver?

As it is always the case with NAFLD-related foods, the answer is not a simple “yes” or “no”.

Mainly because there are more types of cereals available in stores… with some of them being better choices than others, while some can easily be placed on a “Don’t touch it!” list.

Breakfast cereals for fatty liver

The good news is that you can have cereals for breakfast if you are diagnosed with a fatty liver. You can have them for lunch or dinner too if that’s your thing!

Cereals are not necessarily bad, but some of the things that we can buy in stores are. Also, they do have a ton of carbs so you won’t be able to eat tons of them each day.

But in today’s article, we will learn what cereals can be eaten with fatty liver and if you should have them at all or not.

What cereals NOT to eat if you have a fatty liver?

I will start with what not to eat for a change. This is because, most likely, the breakfast cereal that you usually eat can no longer be had.

The truth is that most of the cereals that we can find in stores should have a big “NO” stamped on them. And that goes even for healthy individuals, as we can easily find out.

Most breakfast cereals out there, no matter if we’re talking about corn flakes or all sort of other grains, have a lot of added sugar.

In order to make them tasty and appealing, they also add various flavors, preservatives, chemicals and sometimes even hydrogenated fat, which are all bad for us.

This turns an otherwise healthy-ish meal into a really poor choice. And the problem is that it’s getting harder and harder to find some good, healthy choices on the store shelves.

As some are saying, they’re nothing but junk food with added vitamins and minerals. And that’s not good!

So when you are shopping for your breakfast cereal, always check out the list of ingredients.

If it has any sort of preservatives, synthetic aromas, hydrogenated fats or any type of sugar (which can have various names, as listed here) – then don’t get them. Stay away from them as they are very bad even for healthy people, but especially for those with a fatty liver.

What cereals to eat if you have a fatty liver?

Before getting to this, remember one important fact: all cereals are high in carbs and we should keep carbs under control if suffering from a fatty liver.

My personal opinion is that not all carbs are equally bad. Those that are not instantly absorbed are better and actually healthy if we keep the numbers under control.

In other words, carbs from fruits and even some cereals are not bad for our livers – on the contrary, they have added benefits thanks to the other minerals, vitamins and nutrients. You can find out more about good carbs and bad carbs on Healthline.

But this still doesn’t mean that you should eat tons of each! Balance is the key when dealing with a fatty liver, so make sure you mix and match and keep all numbers under control!

And, unlike many other fruits, cereals – even the healthier ones that I am about to recommend – can be completely ignored. It’s better to stay away from them if you have a fatty liver and try to keep carbs to a minimum.

With these in mind, here are the cereals that you can eat when you have a fatty liver:

Oats: these are the best choice, in my opinion, mainly because they have a lower carb value than most after cooking them. So Oatmeal (or porridge) is a great choice when it comes to preparing a healthy, cereal-based breakfast.

There are some things to consider when cooking them, though. Always go for milled or steel-cut oats and not the instant types, as the latter usually have extra flavors and sugar added.

When cooking them, try to do so as healthy as possible: boil them in water instead of milk (or add part milk, part water), don’t add any sugar (or just a bit of honey/stevia or other good sugars for fatty liver) and instead flavor them with fresh or frozen fruits (make sure that there is no added sugar in your fruits either – most dried ones have tons of sugar!)

In other words, keep it as natural as possible and it will be healthy. This was my go-to cereal breakfast since I was diagnosed and it worked pretty well for me.

Healthy cereals for fatty liver

Muesli: these are mainly made of oats, but have various other fruits and seeds added to the mix.

They usually have a bit of other cereal types as well and some might even have added sugar.

Make sure to read the ingredients list before purchasing and only go for Museli without any added sugars! These are a bit more difficult to find, but not impossible.

Sugar free cereal: you can even have more traditional cereals (like cornflakes) that have no added sugar or other chemicals. Even so, they still pack a punch that’s high in carbs, so they’re not the best option on our list – but you can do a lot worse than going for sugar-free breakfast cereals.

Don’t eat these sugar free cornflakes daily though. Instead, have them as a treat every now and then and in very small quantities. Consider them a treat and not a meal.


Although early on with my fatty liver diet I ate no cereals at all, after a couple of months I decided that a bit won’t hurt.

I eat mostly oats that I prepare at home with frozen berries and sometimes a bit of banana and it’s absolutely great.

I also have sugar free cornflakes every now and then as I love the crunchiness… but not too often (maybe once or twice per month). It has worked well for me as I did manage to reverse my fatty liver in the mean time.

I believe that if you stay away from the really bad ones – those with added sugars and other things, you are safe to eat cereal for breakfast every now and then. Of course, as I kept saying – make sure that you keep portions under control!

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Additional reading
I know that finding what to eat for breakfast is a real challenge when you start dieting to reverse your fatty liver. Therefore, I have a list of breakfast ideas to help you get started!

I have also created an extremely useful article – a monthly shopping list that is fatty liver friendly. This way, you know that you’re buying the right stuff for your diet!

If you want to find out more about foods that you can or are not allowed to eat after being diagnosed with NAFLD, either use the search bar on the website or check out these popular selections: eating bread, drinking wine or eating bananas if you have a fatty liver.

Stay healthy and stick to your diet. You can reverse this!


After being diagnosed with a fatty liver back in 2014, I started doing serious research about it and I didn't stop until I reversed mine in just 1.5 years. I decided to share all my expertise and findings in these blog - all based on my personal experiences and tons of research. I also run a highly successful Fatty Liver-related Facebook Group (see the sidebar!) and moderate the Fatty Liver reddit.

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